with a complete set of
muscle cells and fibers,"
states Micah Zuhl,
exercise physiologist at
the Shoreline Wellness &
Rehabilitation Center in
strength and size increases with
the strength of the fiber."
and the degree to which muscles
are overloaded. "It's the push-past
principle. You put enough stress
on the muscle to cause a change."
and all-around activity from
outdoor sports and gym classes
are most beneficial. But after age
16, the body needs a strength
training regimen that includes
several lower body and upper
body exercises two or three time
a week. "Three sets, with ten
reps each, through middle age
is adequate to maintain muscle
mass," he adds.
use energy, and use of energy is
necessary to manage weight and
maintain good metabolic activity.
"The more muscle mass we
have, the more calories we burn;
that's how muscles help manage
weight," Zuhl says.
will use fat and muscle to generate
that energy. But when people try
to lose weight through dieting
alone, without exercise, the body
will begin to use muscle mass for
energy, which weaken metabo-
lism and causes weight re-gain.
If the goal is to lose weight, then
That will allow you to maintain
muscle and burn fat. That's the
perfect scenario."
who choose not to follow that
course.
example, a 91-year-old woman
who works out at the Curves
facility every day and is as strong
as women half her age. "She's
been doing Curves for seven
years," Rasmussen says. "We
have a CurvesSmartTM program
that shows muscle strength on
a computer, and she's actually
getting stronger. She even teaches
line dancing."
30 years of age is when muscle
mass begins to decline," she says
"With no activity, fat mass will
increase, too." This leads to the
situation of less strength to carry
more weight. That also affects the
skeletal joints.
strength-training workout at least
three times a week. The benefits
are numerous. Injuries tend to
heal faster, and giving birth is
often easier for pregnant mothers
who exercise, she says.
"Stretching strengthens muscles
by 19 percent, and not stretching
will cause muscles to be sore," she
claims.
relaxation. Dana Smoker, a
certified massage therapist
and owner of Nature's Dance
Therapeutic Massage Center in
Portage, notes that anxiety and
She says physical activity is vital
to reduce stress and to avoid
problems with organs. "Massage
helps stimulate those muscles to
release toxins," Smoker adds.
situation that can lead to problems
such as arthritis. She says massage
is important, especially for people
who don't make exercise or sports
a priority. "Massage has become a
part of the cycle of taking care of
the body," she says.
yoga, and meditation. "Sitting in a
lotus position for 30 minutes at a
time may not fit into most people's
lifestyle," she acknowledges, "but
give yourself a few minutes now
and then throughout the day to
observe the beauty of life. Beauty
exits no matter the season, and
relaxing with that beauty will also
help prolong life."
and shoulders and arms, lower
back and abs, hips and gluts, and
legs.
press, push ups or wall push ups.
Upper back and shoulders and
arms -- rowing or pull downs.
Lower back and abs -- crunches,
back extension, butt lift, and
others done with a balance ball.
Hips and gluts -- leg presses or
squats. Legs -- leg extensions and
hamstring curls.
assistance at a reputable gym or
workout facility.
Health/Fitness Centers
Sports Massage