Building Muscle—How it Works

•Resistance activity increases blood flow to the area being exercised•Resistance causes micro-tears in muscle fiber•Muscle rebuilds itself to be stronger, more efficient and ready for the next workout

© 2009 DW GROUP, LLC

STRENGTH TRAINING . . .

Not just for Bodybuilders

• Simply the use of our own body weight or other resistance to make our muscles work harder than normal

• The really good news is that people who are doing little or no strength training now stand to benefit the most (and the quickest) from getting started or “re-started”

© 2009 DW GROUP, LLC

STRENGTH TRAINING . . .

It is the best way for anyone to build strength, boost energy and redefine how their body looks . . . at any age!

Turn Your Body into a Fat-Burning Machine!

The Key is MUSCLE:• Burns significantly

more calories than FAT

© 2009 DW GROUP, LLC

From Mayo Clinic

Use it or lose it

Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Strength training also helps you:

Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.

Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.

Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

© 2009 DW GROUP, LLC

The DYNAMIC Aging Process

Maintain Flexibility& Balance

© 2009 DW GROUP, LLC

Exercise and Human Growth Hormone

Our production of Human Growth Hormone decreases significantly as we age

EXERCISE promotes our internal production of growth hormone.

•By gradually increasing the intensity or difficulty of exercise we are helping to increase growth hormone production.

Very important to our health:

• Helps keep our body fat low

• Helps us maintain our muscle mass and bone density

• Just as important for women as for men

© 2009 DW GROUP, LLC

STRENGTH TRAINING TIPS

1. Use good form! This is the most important thing. Good form will help you get the most out of your time and help prevent injury.

2. Do all exercises S-L-O-W-L-Y! This will ensure your effort is most effective.

3. Visualize the muscle you are exercising. For example when you are doing bicep curls mentally focus on the bicep muscle.

3 Things to remember when Strength Training

© 2009 DW GROUP, LLC

Strength Training Time Savers

Split up different body parts or exercises (combine push ups and abdominals together) and do them at different times or days

Use Compound exercises that involve multiple muscle groups (the Lunge, the Push Up, Leg Press etc.)

© 2009 DW GROUP, LLC

Don’t Forget to Warm-Up The Dynamic Wellness Way

Triggers release of Synovial FluidWarm up our joints as well as our musclesPlus it’s just plain FUN

© 2009 DW GROUP, LLC