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Biking For Health And Fitness
There are many different types of bicycles available on the market today, the comfort bicycle, which is used by many recreational bike riders, a trail bike or light duty mountain bike, crusier bikes, recumbent bikes and heavy duty mountain bikes. No...
Coffee, Caffeine and Fitness
One look at a line at the local Starbucks in the morning and you don't need to be convinced of the huge amount of coffee consumption in the U.S. The National Coffee Association found in 2000 that 54% of the U.S. adult population drinks ...
My Pyramid To Health And Fitness
Remember the old Food Pyramid that we were all taught in school? You know, the one that told us to eat more 'grains and carbohydrates' than anything else? Last January the U.S. Department of Agriculture issued a new symbol and interactive food...
Optimum Fitness for Middle Age - Part 2
With all exercise programs mentioned in this section, and part one, you should exercise smart, not hard, and you should never push any joint to lock out. By exercising for longevity you want to maintain your body, prevent injury, and take care of...
Your Eight Hormones and Weight Loss
copyright 2005 by Greg Landry, M.S. There are many physical, mental, and physiological benefits to regular exercise. One category of benefits is the impact that exercise has on many of your body's hormones. Hormones are chemical messengers within...
 
Benefits Of Building Muscle

Building muscle has several important health benefits other than looking good at the beach.

Muscular fitness can be defined as the strength, muscular endurance, and flexibility that are needed to carry out daily tasks and avoid injury.

How you attain a certain degree of muscular development is dependent upon a number of factors. One thing is clear, however: a program that incorporates weight lifting along with weight-bearing aerobic activity is essential.

Creatine and all the supplements in the world will make very little difference in terms of building muscle if resistance training is not included.

Even if you decide you don't need muscle building for injury prevention, performance, or even bodybuilding, you should still consider a minimum program throughout your life. A minimum program of muscle maintenance will go a long way in the prevention of lower back and posture-related problems.

In addition, research shows that a muscle-building program can help avoid the progressive decrease in the density of bones commonly known as osteoporosis.

Aging and muscle loss

Muscle loss can result from the combined effects of many age-related changes. Insulin-like growth factor-1 (IGF-1) is a growth hormone responsible for cell growth, maintenance, and repair in a variety of different tissues including muscle, GI (gastrointestinal) tract, and skin.

Reduced IGF-1 signaling is implicated in muscle atrophy resulting from reduced growth hormone and treatment with drugs such as corticosteroids, dexamethasone, and cyclosporin.

Under-nutrition resulting in a lack of vitamin D and physical inactivity are also factors in age-related muscle loss. In addition, elevated levels of inflammatory cytokines like TNF-alpha and IL-6 can cause muscle wasting (cachexia), although this is usually associated with disease. TNF-alpha may also act (at least in part) by inhibiting IGF-I signaling.

In aging males, muscle loss can also be the result of the down-regulation of the hypothalamic-anterior pituitary-testicular axis.

As aging progresses, there are relative increases in body fat and decreases in muscle mass. The increase in adipose tissue is connected to an increase in the enzyme aromatize which converts testosterone to estradiol and leads to diminished testosterone levels and the deposition of visceral fat.

As the total body fat mass increases, hormone resistance for insulin ultimately develops. For women, it is now well established that the decline in testosterone and the adrenal preandrogens also plays a significant role in affecting perimenopausal and menopausal


symptomatology and quality of life. Loss of circulating levels of androgens affects libido, vasomotor symptoms, mood and well being, bone structure, and muscle mass.

Losing fat while building muscle

Excess body fat accumulates via two distinct mechanisms. People either form more adipocytes (fat cells) and/or existing adipocytes absorb too much fat-glucose and become larger. The effect of too many adipocytes and/or bloated adipocytes is the unsightly and unhealthy amassing of body fat.

Conjugated linoleic acid (CLA) has been shown to decrease the volume of adipocytes and thus reduce body fat. However, many overweight people have too many adipocytes. These people need more than CLA to achieve effective weight control.

In weight-loss studies, CLA consistently shows an ability to reduce body fat while maintaining lean muscle mass. A study in the August 2001 issue of the International Journal of Obesity and Related Metabolic Disorders concluded that conjugated linoleic acid (CLA) reduces abdominal fat among men classified as abdominally obese.

The study participants taking CLA lost an average of 1.4 cm in waist circumference after only 4 weeks. This double blind, randomized, placebo-controlled trial observed 25 men with significant abdominal fat for 4 weeks.

Some participants (14) received 4.2 grams of CLA per day, while the others received placebo. At the conclusion of the study, there was a significant decrease of abdominal diameter among the CLA group. None of the study participants changed their eating or exercise habits during the trial period.

Results of this study support data in the December 2000 issue of the Journal of Nutrition. That study concluded that CLA reduced body fat and preserved muscle mass among the 60-person study group. Participants lost an average of 6 lbs while taking CLA.

The key to successful muscle building is to combine resistance training with proper nutrition and effective supplements so that an optimal anabolic environment is created.

So, as it is shown, not only does building muscle make us look better and also feel better, but also and most important building muscle can help and make us live healthier and longer. Everybody should use some form of weight training so they can enjoy some of the benefits of building muscle.

About the author:

Start building muscle and losing fat in less time. Fitness trainer and natural bodybuilder Shawn LeBrun's "Simple Steps" training program is being used by over 15,000 people in 70 countries! Start building muscle in less time

 

Aerobic - Wikipedia, the free encyclopedia
From Wikipedia, the free encyclopedia. Jump to: navigation, search. Look up Aerobic in ... Retrieved from "http://en.wikipedia.org/wiki/Aerobic" ...
en.wikipedia.org
 
Aerobic exercise - Wikipedia, the free encyclopedia
Aerobic exercise includes any type of exercise, typically those performed at ... In general, aerobic exercise is one performed at a moderately high level of ...
en.wikipedia.org
 
Aerobic Exercise
The American College of Sports Medicine (ACSM) defines aerobic exercise ... The important idea behind aerobic exercise today, is to get up and get moving! ...
www.gsu.edu
 
Turnstep.com
Turnstep is a large community of aerobics enthusiasts featuring over 10000 patterns, an active bulletin board, and more.
www.turnstep.com
 
Aerobic Respiration
Aerobic respiration is the release of energy from glucose or another organic substrate in the presence of Oxygen. Strictly speaking aerobic means in air, ...
www.purchon.com
 
AFAA – Aerobics & Fitness Personal Trainer Certification & Group ...
AFAA offers personal trainer certification, group exercise certification and other fitness certifications for fitness professionals.
www.afaa.com
 
Jacki Sorensen's Aerobic Programs SuperSite
Fun aerobics classes for a complete workout. Jacki Sorensen's Aerobic Dancing, Workout and StrongStep classes are throughout the US and other countries.
www.jackis.com
 
The Cooper Institute
Nonprofit research and education organization dedicated to preventive medicine. Information on training, certifications, and products.
www.cooperinst.org
 
BodyTrends Health & Fitness: Search
At BodyTrends Find thousands of health, fitness and exercise products from top manufacturers. Offering related fitness articles and advice.
www.bodytrends.com
 
Carmen Electra's Official Aerobic Striptease Strip Workout
Carmen Electra's Aerobic Striptease Workout Video.
www.aerobicstriptease.com
 
Aerobic Exercise
A program of regular aerobic exercise can help you avoid chronic diseases ... To strengthen your heart, you should do aerobic exercise intensely enough to ...
orthoinfo.aaos.org
 
Bush Aerobics - Miniclip Games - Play Free Games
Help President Bush get fit and ready for his day.
www.miniclip.com
 
Aqua-Aerobic Systems
Aqua-Aerobic Systems, Inc. provides wastewater treatment systems for Aeration, Mixing, Filtration, Controls, SCADA, Biological Processes, Membranes.
www.aqua-aerobic.com
 
MedlinePlus Medical Encyclopedia: Aerobic
Aerobic. Printer-friendly version · Email this page to a friend. Contents of this page: ... Aerobic organisms · Aerobic organisms. Definition Return to top ...
www.nlm.nih.gov
 
Aerobic, Exercise and Fitness Videos by Cathe Friedrich
Geared towards the advanced home exerciser with information about Cathe Friedrich's aerobic and fitness videos.
www.cathe.com
 
Aerobics, Aerobic Spot, Step, Kickboxing, Choreography, Strength ...
Fitness center offering exercise classes, step aerobics, kickboxing, fitness tips, and strength training.
www.aerobicspot.com
 
ExRx Aerobic Conditioning
ExRx.net is a resource for the exercise professional, coach, or fitness enthusiast.
www.exrx.net
 
Aerobics Music - Step Aerobic Music - Exercise Music - Fitness Music
Aerobics music for aerobic exercise workouts and fitness classes - the largest selection in the world!
www.aerobicsmusic.com
 
Jumpybumpy....aerobics music and fitness videos
Instructor portal offering aerobics and step choreography, videos and music, conventions and workshops, trainer listing.
www.jumpybumpy.com
 
Step aerobics choreography, videos, music, terms at Stepcenter.com
Step aerobics choreography (hundreds of animated moves and patterns), videos, step language dictionary, aerobic music board, training tips, aerobic links ...
www.stepcenter.com
 
 

 
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