The most recommended exercise you find in medical resources is...walking. However, if you want to reverse your age, look great and feel great you need to do more than just walking.
Good exercise program consists of 2 elements:
1. Weight Training (or "resistance training")
2. Cardio Training (what you know as aerobics).
You learned that cardio is the activity you must spend most of your time to get fit ("burn your calories"). Major discoveries in the fitness science changed this outdated belief and weight training became the major agefighter. The ratio is about 80% for weight training and only 20% for cardio training.
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Now let's focus on weight training. Here are some age symptoms that weight training
offsets and reverses:
Muscle Loss: Muscle loss is the most noticeable aging symptom. Muscle loss makes you weaker, doomed to injuries and unattractive posture. As a result of muscle loss, your metabolic rate declines, because muscles are the biggest fat burner.
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Therefore you start to accumulate body fat, which increases your risk of heart diseases, diabetes, stroke etc. So, you should rebuild your muscles back. The only effective way to gain muscle is weight training. That's true for men as for women.
Conventional diets don't support muscle gain. Slimming pills and fat burners don't build your muscles as well. Even cardio activities as jogging, biking, and walking, don't build your muscle. When you gain muscle you speed up your metabolic rate. You burn more fat and get a dream body while you look much younger than your age.
Bone Loss: The less noticeable aging symptom is a loss of bone mass density. Unfortunately, when you are diagnosed with bone mass loss, it can be too late and you've already diagnosed with osteoporosis. The common medical advice you usually get is to supplement with calcium and vitamin D. But that's not enough. Bone mass loss relates to hormonal imbalances and woman are 4 times in higher risk than men especially if they're post-menopause. Weight training will restore your bone mass and reduce dramatically your osteoporosis risk. Don't wait to start when you're already sick.
Hormones Decline: The third most important aging symptom is the decline in your hormones' level. Your hormones are decreasing in a "free-fall" pace when you are over 40. Weight training increases your endorphins and pheromones which stimulate you all day long even when you wake up one hour earlier and avoid coffee. The most unrevealed secret that is well known to athletes and bodybuilders is that weight training increases secretion of hormones. This is the reason why men and women that are exercising with weights look younger than their age. You will look 5, 10, even 15 years younger than your age. Your energy, stamina and vigor will skyrocket.
• Increases your metabolism - burn more fat with no extra effort.
• Increases strength - daily activities, sports and recreation are easier.
• Increases energy - makes you feel youthful and alive.
• Improves posture - less stress on your back, neck and shoulders
• Reduces risk of osteoporosis - regular weight training increases bone density (very important for women).
• Increases athletic performance - be a better golfer, swimmer, skier or runner.
• Decreases blood pressure - your heart will thank you.
• Reduces risk of adult onset diabetes
• Improves coordination and balance.
• Increases self confidence
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