The Benefits of Strength Training

Did you know that building muscle could turn your body into a fat burning machine? You don’t have to bulk up like the incredible hulk to reap the benefits of strength training. In fact, fitness experts say that you will lose weight and get in shape faster by adding strength training to your cardiovascular routine.

Strength training at home is more convenient and affordable than ever before. The best home strength training systems offer many different strength exercises and can take up very little space. It is a healthy investment the entire family can benefit from.

Strength training -- what you need to know

There are many benefits of strength training. Here are some facts that you need to know:

• Adding 3 pounds of muscle increases the body’s resting metabolic rate by 7 percent.
• Adults who do not strength train lose between 5 to 7 pounds of muscle every decade.
• On average, strength exercise produces 4 pounds of fat loss after 3 months of training.
• Strength training has been shown to significantly reduce resting blood pressure.
• Strength training reduces lower back pain.
• Sensible strength training reduces arthritis pain.

According the American Council on Exercise (ACE), most adults lose about 1/2 pound of muscle per year after the age of 20. This is largely due to decreased activity. Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases, making it easier to maintain a healthy body weight. The American College of Sports Medicine (ASCM) recommends the following strength training guidelines:

• Eight to 10 exercises, for major muscle groups, two to three days per week
• One set of 8 to12 repetitions for healthy adults
• One set of 10 to 15 repetitions for older (ages 50 and above) and frail individuals

Knowing what piece of equipment to purchase for your home can be a daunting task, but by shopping around, you can find a great machine that won’t break your budget.

The CrossBow by Weider offers a more efficient workout at less than half the price of other strength training systems. The CrossBow has more standard features, more resistance and a greater range of motion. The longer cable travel enabled by the CrossBow provides you with a fuller, freer range of motion for superior muscle development. In addition, the longer cable length means that consumers of all sizes, especially people with longer arms, can use the machine without constraint.

Other standard features like a lat tower and leg developer enable you to work all major muscles groups and the machine offers more than 65 exercises. Since the CrossBows composite bows are horizontally positioned instead of vertical, it is possible to adjust from 5 to 240 pounds of resistance in a matter of seconds -- all while staying seated and without workout interruption.

Not just for men, the CrossBow enables women to develop the lean, long muscles that are superior for burning fat. “Performing the exercises in higher repetitions at a lower resistance enables women to build long lean muscles without the bulk,” said Kristine Brooks, personal trainer and fitness expert. The best part -- when not in use, the CrossBow folds up and out of the way to save floor space for other activities.

The CrossBow ($599) is sold at Sears (www.sears.com) and other major sporting goods retailers. An alternate version of the CrossBow without the lat tower and leg developer is available for $499 at Wal-Mart.

Courtesy of ARA Content