High intensity training can cause a need for longer recovery time. In fact, even moderate aerobic training or resistance training can create a need for more rest. Many people fall into overexercising due to good intentions but poor information. Many reason that if three training sessions per week are necessary for good fitness, then six must promote super fitness. In reality, BETTER training, not more training, produces better fitness.

Sports or fitness conditioning is achieved by applying stress, then waiting (resting) for the response. Rest builds up the body to a higher level of strength. During the rest periods, your body also recovers the energy it lost during a workout and builds up some extra energy for future workouts.

Without enough recovery time, you run the risk of overtraining. Overtraining is characterized by persistent soreness or stiffness, a rise in the resting heart rate, fatigue, lack of motivation, irritability or depression. If these symptoms are ignored, an injury will eventually force you to rest, and much longer time will be needed than if you were already scheduling recovery time. It is important to cooperate with your body’s cycles of work and recovery.

The anaerobic or peripheral system is the muscles. Strenuous exercise tears down the muscles on a microscopic level, placing stress on muscles, tendons and connective tissue. Proper rest builds up the muscle stronger than before the workout. Each muscle group needs 24-48 hours of rest in between workouts, to recover, repair, and rebuild muscle tissues, replace energy stores and remove exercise waste products. If you train the whole body with weights in one session, you can workout three times a week with at least one day of rest in between sessions. Some more advanced exercisers train more often, but they alternate the muscle groups they work, such as the upper body one day and the lower body the next.

The aerobic system is the central system composed of the heart, lungs and blood vessels. This system recovers fairly fast in a conditioned person. If you are at a high fitness level and you want daily aerobic exercise, vary the activity by choosing from walking, biking (stationary or outdoor), swimming, aerobic dance, stair machines, or running. At least one or two days a week take a complete rest from cardiovascular training. For beginners three workouts a week with a rest day in between is a good start until the body is used to a fitness routine. Once some conditioning has been achieved, a daily walk or other aerobic activity can be a fine goal.

The type and length of your activity will affect the amount of recovery you need. Marathon runners may need days of recovery after an event. Aerobics class participants who exercise every other day get enough rest from that schedule. Depending on the nature and intensity of the aerobics performed, recovery may take from 24 to 72 hours.

One tool that can help your exercise program is a training log. With it you can record your progress, spot trends and patterns that may lead to injury, and schedule needed rest. Some of the areas that you may log are suggested here.

1. The hours you sleep. Sleep patterns are important to performance. Everyone has their own sleep requirements, and it’s important to get enough for your body to rebuild, repair, and replenish itself.
2. Your waking pulse, measured before getting out of bed, can alert you to over-training. By taking your pulse at your wrist or neck for 1 minute upon awakening, you will notice if it increases during times of heavy training. An increase of more than 3 or 4 beats per minute can signal that you need more rest and recovery.
3. Body weight. If you have lost 3 percent of more of your body weight in a day or two, you are dehydrated and need to increase fluids.
4. Note the time of your workouts. Energy levels fluctuate during the day and are unique to individuals. By tracking yours, you can pinpoint the best time of day for your workouts.
5. Exercise intensity. Use descriptive terms or a number scale to rate the intensity of each workout. This will help you avoid too many back to back high intensity workouts.
6. Record your general feelings for each day. Mood may be a reliable factor in signaling illness or overtraining. During an unusually intense training period you may experience higher depression, anxiety, anger and fatigue. If you are experiencing a lack of motivation, irritability, or depression and are training heavily, you probably need some extra rest.
7. Note any physical discomfort, especially persistent soreness or stiffness around the joints. This is an overtraining signal.

Using a training log and observing basic exercise guidelines, including the need for rest, will enhance your fitness program. By giving your body the recovery time it needs after exercise, you will be able to have real enjoyment in your workouts.

Samet Bilir writes about the movies, music, interior design and a lot of other things, such as NIX digital photo frames. To read more articles from him visit azframes.com.

More than 4 million journeys have been taken on these unique looking bikes which is spectacularly good for a brand new scheme that many thought would not catch on, but it has, and cycling and environmental activists have been happy to see cycling promoted so publicly and effectively.

Lead by Example

If you want to see more and more people taking to the streets by bike to reduce pollution, make roads safer and be generally healthier, then here are some ideas as to exactly what you can do to help.

Initially you can start leading by example. Get a bike and ride it every chance you get, including to work. You will save money, avoid difficulties parking, possibly get there quicker and hopefully have fun. Talk to your friends, colleagues and family about cycling and hopefully in time if enough people catch on it will just become part of our culture to cycle.

Lower Speed Limits

Support calls to lower speed limits in town centres and residential areas. There is no need for cars to be able to go 30 mph in town so if you see a petition to reduce a speed limit, do your best to support it. Better yet, start campaigning for reduced speed limits yourself. If people see cycling as safer than it is now, they will be more likely to get on their bike.

Increase Parking Charges

Drivers will scream blue murder when prices do go up, but it may just be the factor that makes them finally give up taking their car everywhere. They may not get on a bike exactly but at least if they get public transport, its one less car on the road, making roads safer, which will in turn encourage more people to cycle. Lobby your local council for increased parking charges.

If the UK is ever going to develop its cycle culture into something more robust and respectable then councils need to start putting in proper cycle lanes, creating more one way systems and closing more streets to cars. It’s not a war against cars; it’s a way of helping everybody to enjoy the major benefits of having everyone cycling.

One day the scale will tip and cycling will get the respect it deserves, and we will all benefit as a result.

What’s stopping you from cycling?

Pepper Hack is a keen cyclist. She uses a combination of hybrid bikes and simple Raleigh bikes throughout the year to ensure she is always able to hit the road.

Australia takes its laid back sun-soaked surf culture very seriously, and is the birthplace of a long line of world champion surfers as well as the place of origin of the biggest brands in the sport: Rip Curl, Billabong and Quicksilver. Anyone who wants to learn how to ride the waves is completely welcome, and there are many excellent surf beaches and schools down under.

Keep in mind that surfing is a lot harder than you might imagine, and that your first few lessons will likely involve a lot more falling off your surfboard than standing on it. However, be patient and enjoy yourself because with a good instructor you can eventually get the hang of it and experience the thrill of catching a wave!

If you are ready to take on the challenge of learning to surf, here are some of the best places in Australia to learn:

Bondi Beach

Let’s Go Surfing, (http://letsgosurfing.com.au/) a surf school in Sydney, offers classes on the famous Bondi Beach. A happening hang-out spot for people of all ages and nationalities, Bondi Beach is certainly a hip place to see and be seen. The two hour beginner class promises to get you riding on your first wave by the end of the session. The great thing about these classes are that they are taught in small groups of maximum five people, so that you can get one on one pointers from your instructor. There are courses for beginners, intermediates, and advanced surfers, and even special classes for kids or families and groups.

Surf Camp

If you are serious about your surfing adventure, why not go on the ultimate experience and stay at surf camp (http://surfcamp.com.au)? This once in a lifetime experience includes a 10 day stay in Yamba and Byron Bay, both Aussie surfing meccas with ideal waves for beginners. You will learn the basics of paddling, standing up, and catching waves, get great tips from local guides and have tons of time to ride the waves every day. Accommodation is at the modern beachside cabins at Surf Camp and after working up an appetite on the ocean you can dig in to delicious Australian BBQ dinners and beer and pizza parties.

Waves Surf School

Another option for learning to surf is to take the day trip from Sydney to Scenic Royal National Park with Waves Surf School (http://www.wavessurfschool.com.au/). The package includes two surfing lessons with professional instructors, buffet lunch, and a fun 4WD ride over the dunes to see the wildlife and scenery of the beautiful National Park. This is a great way to get the full surfing experience in beautiful surroundings only a short distance from the city, and you will get a minimum of 4.5 hours of surf time so make sure that you have lots of energy!

Surfing in Australia is an awesome adventure, and you will never forget the thrill and accomplishment of standing up on your first wave. Go ahead and give it a try!

Simon Grant is a regular contributor to timetowander.com and wrote this on behalf of Etihad Airways who are now operating a variety of flights to Australia.

A person might come to need a porcelain crown for many reasons. Porcelain crowns are called for in many cases of accidental damage. If a person falls and breaks his or her tooth, then the only viable way to repair the damage may be with a porcelain crown. Porcelain crowns are also often used to repair serious tooth decay. If a cavity is too large to be filled with traditional means, the best option may be to remove the decayed parts of the tooth and to install a porcelain crown. Porcelain crowns are also occasionally used for purely cosmetic reasons, such as to cover up severe stains or abnormally developed teeth. Many purely cosmetic issues can be treated with more conservative treatments, however, so patients should always carefully explore each option with their dentists.

To begin the process of a porcelain crown, the dentist will remodel your tooth’s structure to accommodate the new restoration.  A skilled dentist will make sure this process is as comfortable for the patient as possible.  After the tooth structure has been altered, then the dentist may use CAD-cam technology to design and mill a new crown while you wait or he may take impressions to send to a dental lab which will make the crown.  If it is a same-day crown the new restoration will be cemented onto the altered tooth structure at your first appointment.  If the dentist utilized an offsite dental lab to make the crown, then a temporary crown will be fabricated and placed until you return when the new crown is ready.

Patients often feel a boost of confidence when they reveal their new smiles to the world, and the life cycle of porcelain crowns is quite long. Most dentists give an estimate of ten good years before a patient’s porcelain crown will likely need to be replaced. In many cases, this number is a conservative estimate. Porcelain crowns have been known to last much longer than a decade with the right care and attention. In some cases they might even last a patient’s entire lifetime. While porcelain crowns are not quite as strong as natural teeth are, they still accomplish the same tasks effectively. Patients can expect to eat and drink the same things as they ate before their porcelain crowns were installed.

Dr. Mark Matsumoto is the owner of Grandview Center for Dentistry, an Edina Cosmetic Dentistry office. Dr. Matsumoto is an experienced dental professional, specializing in high-quality, custom-made Porcelain Crowns.

1. Over-carbed Diet:
Everyone craves carbs.  It is instant gratification to our bodies and our mind.  However there is no way around the fact that processed carbs in foods such as white bread, pasta, cookies, cakes, and so forth causes our blood sugar to rise fast and drop fast.  This instant peak and drop in blood pressure can leave us tired.  It is recommended for us to eat only 50% of carbs, and the majority of it should be composed of complex carbs such as veggies and fruits.
2.  Lack of Water:
Often times women who are constantly tired are simply just not drinking enough water.  The fact of the matter is that dehydration decreases the amount of blood flow to organs.  The lower the blood flow, the more tired we feel.  So one simple solution is to drink more water!
3.  Need for nutrients:
Because of our busy schedules and our hectic lives, more and more Americans are paying less and less attention to what they are eating.  With more people eating out and eating fast food, its clear to see how we are not getting enough nutrients.  Some important minerals that we need on a weekly basis is Omega-3 which can be found in fish and magnesium which can be found in leafy greens.
4.  Skipping out on meals:
Similarly, because of our busy lifestyle and schedules, often times (in women especially) we tend to skip meals.  Instead we replace them with nutrition bars, coffee, or soda.  The simple fact of the matter is that not eating enough can cause blood sugar level to decrease and thus have us weak.  The best way to start off your day is to make sure you get a well balanced breakfast such as with cereals that are rich in fiber and other vitamins and minerals.  This small change can be the simple solution for gaining more energy, mental clarity, and prolonged attention span.
5.  Iron Deficient Anemia:
Many women suffer from mild anemia and are unaware of it; around 10% of women under 50.  If you are prone to having heavy periods, you might be suffering from symptoms of anemia.  People who suffer from anemia do not have enough iron which is important in the production of hemoglobin, which is a red blood cell protein used for transporting energized oxygen in the body.  The easiest way to detect if you have anemia is to get a blood test.  Before you jump to conclusions and take iron supplements, it is best to determine if you are indeed anemic, for high levels of iron can be damaging to the liver.
6.  Lack of B-12 and Folate:
B-12 and folate are also very important for our energy levels.  Often times the culprit is lack of B-12 vitamin which is common in people who do not eat meat.  Both B-12 and folate are necessary for the production of red blood cells.  Many people who are B-12 deficient have benefited from taking B-12 shots or injections.  Having a boost in B-12 have proven to increase not only energy levels, but metabolism as well, aiding weight loss.
7.  Too much time on electronics:
Being glued to our TV, cellphone, and laptops can be very damaging to our bodies.  For one, being glued to our TV causes us to be lazy and forgo exercising.  Being tied down by our cellphones can bog us down because it can cause stress. Spending your whole day in front of a computer is not natural for our bodies.  Our jobs often require us to be in front of electronics, if this is the case, take small breaks to move your body and have a change in scenery.

Emily is a writer in Atlanta.   She enjoys writing about topics that are health or beauty related.  She currently works for a health clinic located in Midtown, Atlanta GA called Look Young Atlanta.

1. Free Videos Online
YouTube has a large selection of exercise videos. Some are excerpts taken from longer programs, and others are complete programs. Just type “exercise” in the search box to find them. You can also look for more specific types of exercise. For example, try searching “aerobics,” “yoga,” or “strength training.” If you want to confine your search to full programs, click on “filter,” and select “longer than 20 minutes.” While YouTube is one of the best online resources for exercise videos, many other sites also offer videos for free. The best way to find them is to use Google. Do a search for “free exercise videos,” and you will get literally millions of links. You can narrow it down, just as you can with YouTube, by adding words relating to specific kinds of exercise. You can also add the words “full length” to your search words to see videos that have complete routines.

2. Free Videos on TV
You can find a variety of exercise programs on TV. In some ways, these are even better than the videos you have to pay for, because many TV exercise programs show different routines in each episode. Doing new routines helps make exercising more interesting. Most of the public broadcasting stations show exercise programs on a regular basis. Many of the shows are broadcast in the early morning. If you are busy getting the kids ready for school when the programs air, you could record the shows and watch them at a more convenient time. If you have cable, check to see if your channel line-up includes an exercise channel. Sometimes, health channels will also show exercise programs. Also check your “On Demand” service. Some cable systems include a section for exercise videos in their “On Demand” service, even if you don’t have a regular exercise channel. Even though you have to pay for feature movies in the “On Demand” service, you can play the exercise videos for free.

3. Videos at Your Library
A great resource for free exercise videos is the public library system. If you haven’t used your library in a while, check to see if they have an online site where you can reserve materials. If they do, then you can reserve the exercise videos of your choice from the convenience of your home computer. Some library systems also let you reserve material from different branches and then pick it up at the branch nearest you. Some libraries also offer streaming video from their online sites. If yours does, then you won’t even have to leave the house to pick up a DVD. You can just hit a few buttons and play the exercise program right away.

4. Cheap Videos at Yard Sales & Thrift Stores
Many people like to try new exercise videos and get rid of the ones they already have. You can pick up great bargains at yard sales, garage sales, rummage sales and thrift stores. If you still have a VCR player, you can find many VCR tapes that may cost as little as a few cents each.

Janey Grey likes to write about fitness, saving money & frequent backgroundcheck.org.

Exercising – we all know how beneficial exercise can be in burning calories and raising our metabolism. That still doesn’t get around the fact that keeping up with exercise can be extremely annoying. No one really enjoys strapping on the running shoes and forcing themselves to go for a jog each day. Making yourself go down to the gym to justify your expense of membership can also be a burden. But one of the keys to making exercise less annoying for yourself is to add variety and incorporate different types of activities. You can add a social dimension to exercise routine sports or workout classes that might even have you looking forward to your daily workouts.

Your Scale – we’ve all been there before, standing on a scale and wondering why the numbers haven’t moved. In some cases, we even way more than we did before! There are many reasons why the numbers you see on a scale might not reflect your actual weight loss. For example, if you happen to build more muscle mass, you might be a point where you actually way more. This is why it’s best to avoid weighing yourself constantly. Try to limit yourself to once a week because otherwise you could become obsessed about the wrong things.

So-called Fat Free Foods – a lot of people think that filling their diet with fat-free foods is a direct route to fast weight loss. Unfortunately, people end up being more of these foods or they might not be getting proper nutrition. While fat-free options have their place, you should not depend on them too much for your everyday diet. It’s far better to look for a balanced approach that keeps proper nutrition in mind. Better yet, start cooking your own meals and rely less on prepackaged food from the grocery store.

Skinny Celebrities – there’s nothing worse than counting calories at your dinner table only to see a skinny celebrities show up on television. They seem to have everything they’ve ever wanted including a perfect body. It’s definitely annoying to have to pass by a shelf full of magazine covers that feature skinny models and actresses. Don’t let it get you down the road because there’s really no point in comparing yourself to them. Sometimes they also have the benefit of a team of experts that help them to look that way. Unsolicited Advice from friends – everybody will eventually find their own pastor weight loss, and it can be an incredibly individual thing.

Well-meaning friends can serve as a wonderful support system, but sometimes their advice can get pretty annoying. This is especially true when you don’t ask for advice in the first place. When someone tries to tell you what to do, sometimes it makes you want to do the opposite. It’s important to consider various tips and tricks from various sources but filter them through your own approach. Find out what works best for you are putting advice from friends and family into perspective.

This look at the process of losing weight comes to us from rabbitsadvice.com where you can find more information on healthy living, exercise habits, and dietary information such as staying away from high cholesterol foods.

Go ahead, cough up the cash!
The following five items are worth the extra money, and in many cases, trying to skimp can cost you more in the long run.

Shoes
If you’ve ever made the mistake of buying a pair of cheap athletic shoes, and tried to run or exercise in them, you know where I’m coming from with this one. Proper footwear isn’t just important for the sake of comfort, it’s important for your health. Wearing shoes that don’t protect and support the correct areas according to the activity you’re engaged in can cause decreased performance and injury. If you’re brand-new in your routine and therefore not sure what sort of shoe you need, opt for a cross-trainer that feels light and supportive, and shopping at specialty sporting goods stores rather than mass retailers will give you the opportunity to ask questions of a knowledgeable sales associate.

Sports Bras
For the ladies – your sports bra is a perfect example of when it’s appropriate to spend what it takes to get a quality item. The difference between a value sports bra and a higher priced one is vast. It’s extremely important to select a bra that offers good support, and is also comfortable. Again, seek advice from a sales associate, and don’t be shy about jogging around and jumping up and down in the fitting room to get a conclusive idea of how the bra will work for you “in the field”.

Pedometer
You can pick up a pedometer for a few dollars at most any discount store, but it’s not going to be very accurate, and in most cases will be cheaply made, requiring you to replace it within a short span of time. If you’re interested in keeping track of your steps go ahead and spend the extra cash to purchase a high-quality device – the sort that requires calibration, so that you can rely on it being accurate and built to last.

Joining a Gym
There’s usually no way to hit the middle ground when you’re shopping for a gym membership. To join a club that’s going to have the best equipment, excellent trainers, and a wide variety of classes to choose from, you’re going to have to pay a good bit more. In the long run it’s worth it because you’re more likely to actually use your membership if there are plenty of amenities available. Saving money only to join a gym with outdated equipment that’s in a state of disrepair, or one that isn’t kept clean, or isn’t properly staffed will really end up being wasted money if you join and then never use your membership.

Home Cardio Equipment
These machines can be expensive even when you’re shopping in the low end of the spectrum, but don’t be tempted to spend less, because poorly made equipment tends to break down and require replacement in a short period of time when it’s being used on a regular basis. Do your research – go out to a fitness equipment store and hop on a variety of machines to get a feel for them, and never invest in a machine that doesn’t come with a warranty of at least one-year. Also, go online and read, (and read, and read) consumer reports and reviews to gain insight into which equipment works best and for what reasons.

Don’t Worry, Be Thrifty
The following five items are going to present no problem if you go ahead and do some bargain shopping.

Dumbbells
In this instance – when you’ve seen one piece of equipment, you’ve pretty much seen them all. You can spend extra money to get them in trendy colors or shapes, but why would you want to when the less expensive ones work every bit as well as the pretty ones?

Fitness Apparel
You really can pick up quality fitness apparel in just about any store that sells a wide variety of clothing. Walmart and Target both carry lines of name brand clothing for men and women, and there are excellent sales at several points in time throughout the year on items that can be a bit pricey if you buy them without the benefit of a sale.

Specialty Accessories
Balls, bands, blocks etc. can definitely add up if you go on a buying spree, but that’s not necessary. When a gadget catches your eye, go ahead and buy it, but make sure to use it for a few months to determine if you love it or hate it before moving on to something else.

Heart Rate Monitor
You’re probably thinking you need to lay out some significant cash to get a quality heart rate monitor, but that’s a misconception. The majority of really high-end items are expensive because they offer features that the average fitness enthusiast will never use. Purchase a monitor that has a chest strap, a timer, and is customizable for your gender, age, and weight – and you’re good to go.

Yoga Mat
If yoga is your passion and you’re deep into practice, then of course you’re going to invest more for your yoga mat. If you’re just beginning to explore yoga, or you only incorporate it once or twice a week as part of a larger fitness routine, then there’s really no reason to spend more that around $25 to purchase a good quality, and perfectly serviceable mat. By the time it wears out you’ll know if you want to spend more the next time around.

Keep these tips in mind when it’s time to shop for new equipment, or if you’re beginning a new routine for a new you – and if you are – congratulations, and good luck!

Don’t forget fitness equipment makes a great gift for the sports or exercise enthusiast on your list! And, don’t forget to visit Stocking Fillers for the best of the holidays. This article was written by Anna Stratton, a freelance writer and marathoner.

What are Cardiovascular Workouts?

A cardio workout requires sufficient physical movement to raise the heart rate. During the workout, the heart rate should not exceed the recommended maximum, which is calculated generally by subtracting the person’s age from 220. All motion by the body causes the heart to beat more times per minute to oxygenate the muscles. As the heart rate rises, breathing accelerates and the body burns calories.

Initial cardio workouts can be exhausting if unachievable goals have been set. Attempts to keep up with the pace set by someone who exercises five times each week, for example, may prove to be very discouraging to someone just starting. Most people can start with a 20 to 30 minute workout two or three times each week. Moderate levels of exercise can develop into a challenging routine over time. Motivation is often a challenge at first, but one way to ensure the new routine is followed is to work out with a video, partner or professional trainer.

Types of Cardio Activities

Many activities qualify as cardiovascular workouts, including:

• Walking
• Biking
• Aerobics
• Swimming
• Jogging

Other activities might include tennis or racquetball. Any activity that requires physical movement for a sustained period can be shaped into an effective cardio workout. Expensive equipment is not always required but choosing an enjoyable activity is very important to avoid boredom.

At times, workout routines are inspired by health issues that arise from carrying excess weight. While weight management is an obvious benefit from cardio workouts, there are many side benefits that are gained. After the workout routine has been followed for a couple of weeks, the newly active person will begin to experience some physical changes that are encouraging, including:

• More energy – Instead of sitting on the couch in the evening, many people are surprised to find that they have a new desire to be active in other areas of life. More activity will translate into great enjoyment of life and relationships.
• Slimmer figure – Clothes will fit better when the muscle tone is improved through regular workouts. Even if the original intent was not to lose weight, the shape of the body will change with sustained exercise.
• Better appetite – Cravings for fresh food and more protein will guide the active person to shop differently and consume foods required by the muscles. Intense workouts might increase the appetite dramatically.
• Improved endurance – As the workouts continue, the length of time can be increased to raise the endurance level. Most active people are able to complete daily activities more quickly than their sedentary peers.
• Stronger heart – The heart’s strength is an important factor in longevity. Moderate cardio exercise challenges the heart without creating unnecessary strain, so the organ works more efficiently.

How to Begin

One of the best ways to begin a new workout routine is to try a new activity never before done. If cost is an issue, sports equipment can be acquired from various second-hand stores or websites. Prior to making purchases, speak with friends and participate in some of their activities.

New workout routines often fail because expectations are set too high at the beginning. Be realistic with set goals. This is about making permanent lifestyle changes and it will be challenging at times. Decide what time of day is best for working out. If mornings are not the best time to exercise, adjust the schedule until the workout fits into the day. Some people love to be out in the park or in the gym where other people are being active. Others prefer the privacy of their home where they can use a treadmill or elliptical to work out.

Changes in the normal routine can threaten to derail the new lifestyle pattern. When vacations or holidays interrupt the workout routine, the best approach is to keep going. Schedule a week where workouts are spaced appropriately and forget the missed days. The active person who embraces the imperfections of the workout routine is more likely to keep going through all the twists and turns life can present.

David Macaslin is a fitness professional and advocate for fitness videos and wellness videos that support cardiovascular exercise at home.

Better your body composition. It’s a commonly held belief that cardio is the way to go when it comes to burning fat, and it is true that aerobic activity does burn fat. However, it is also true that muscle burns fat, and that the more lean muscle you have, the more efficiently your body burns fat calories. As a matter of fact, weight lifting only twice a week can result in a three percent body fat percentage decrease in just ten weeks

Bone health. Strength training not only strengthens your muscles, but it strengthens your bones, too. Studies show that by lifting weights at least twice a week for six months, you can actually increase your bone density by thirteen percent

The afterburn. This is a really cool side effect associated with weight lifting. Basically, your body continues to burn fat for twenty-four hours after you have concluded your strength training session. This can really add up. For example, if your idle body burns an extra 100 calories after you work out, and you work out three times a week, that means you are burning an extra 300 calories a week without having to do anything – and all because you added strength training to your routine.

Strength. This may seem obvious, but some people (especially women) may not consider the benefits of just being stronger. Imagine all you could do if you could lift more, carry more weight for longer, push more, etc. It’s clear that being stronger simply adds to your quality of life.

There are so many reasons for why you should begin strength training that it’s hard to identify any reasons for why you shouldn’t. Take your workout routine to the next level by adding some weights to the mix, and see all that strength training can do for you

About the Author: Jame Lichorat is a personal trainer who loves sharing the benefits of strength training with others. He recommends everyone work with a strength training regime at least 3x per week and he also highly recommends self defense classes to all adults.