So, you've never lifted weights in your life and many people haven't, then why should you start now? The answer is simple: Muscle tissue, bone density, and strength all dwindle over the years. So, too, does muscle power. These changes open the door to accidents and injuries that can compromise your ability to lead an independent, active life. Strength training is the most effective way to slow and possibly reverse much of this decline.
Strong muscles help the body in many ways. Strong muscles pluck oxygen and nutrients from the blood much more efficiently than weak ones. That means any activity requires less cardiac work and puts less strain on your heart. Strong muscles help the body stay sensitive to insulin by making it easier for sugar to move into cells, In these ways, strong muscles can help keep blood sugar levels in check, which in turn helps prevent or better control type 2 diabetes. Strong muscles also enhance weight control.
On the other hand, weak muscles hasten the loss of independence as everyday activities — such as walking, cleaning, shopping, and even dressing — become more difficult. They also make it harder to balance your body properly when moving or even standing still, or to catch yourself if you trip. The loss of power compounds this. Perhaps it's not so surprising that, by the age 35 and up, one in three people reports falls. Because bones also weaken over time, one out of every 20 of these falls ends in fracture, usually of the hip, wrist, or leg. The good news is that the risk of these problems can be reduced by an exercise and fitness routine that includes strength training.
Beginner's simple strength boosting exercises
Perform 4 Sets of 10 to 12 Reps, 30-45 seconds rest ( Each Exercise)
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