Regardless of how old you are, these techniques can help you get toned
If you think 20 to 30 minutes of cardio a few days a week is all you need to keep your health in check over the next few decades, it's time to wake up and smell the iron.
In August, the American College of Sports Medicine and the American Heart Association updated their physical activity guidelines, encouraging Americans to strength-train at least twice a week and work out all of the major muscle groups on top of regular cardio activity.
They now recommend that adults perform eight to 12 reps of eight to 10 exercises on the chest, back, shoulders, upper legs, lower legs and arms, via either free weights, machines or weight-bearing activities. Adults 65 and older should strength-train two to three times a week, doing more reps with lighter weights, taking into account their fitness levels beforehand.
These organizations are catching on to what many trainers and body builders have known for years ¡ª that no matter what your age, regular strength training builds up more than just muscles; it builds a healthier body.
"More people are starting to realize that strength training doesn't have to be getting out, lifting a ton of weight and being really sore," says Amanda Carlson, a registered dietitian and director of performance nutrition and research at Athletes' Performance, an intensive training facility based in Arizona. "People are training to live better."
Declining muscle mass over years
The benefits of building and preserving muscle are just about endless, and they include a better body composition and immune-system function, and a faster metabolism, says Bill Sonnemaker, 2007 IDEA Health & Fitness Personal Trainer of the Year and owner and founder of the Atlanta-based personal-training facility Catalyst Fitness.
Source:http://www.msnbc.msn.com/id/20515088/