Best Bodyweight Exercises For Weight Loss
Muscles make up more than 40% of your body mass. You depend on them for movement, and, because of their mass, they are the sites of a large portion of the energy reactions (metabolism) that take place in your body. Strong, well-developed muscles help you perform daily activities with greater ease, protect you from injury, and enhance your well-being in other ways.
As described in Chapter 2, muscular strength is the amount of force a muscle can produce with a single maximum effort; muscular endurance is the ability to hold or repeat a muscular contraction for a long time. This chapter explains the benefits of strength training (also called resistance training or weight training) and describes methods of assessing muscular strength and endurance.
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It then explains the basics of strength training and provides guidelines for setting up your own training program. The musculoskeletal system is depicted on pages T4-2 and T4-3 of the color transparency insert “Touring the Musculoskeletal System” in this chapter. You can refer to this illustration as you set up your program.
Answers (Test Your Knowledge)
1. c. Because the vast majority of women have low levels of testosterone, they do not develop large muscles or gain significant amounts of weight in response to a moderate-intensity weight training program. Men have higher levels of testosterone, so they can build large muscles more easily.
2. False. Holding one's breath while lifting weights can significantly elevate blood pressure; it also reduces blood flow to the heart and may cause faintness. You should breathe smoothly and normally while weight training. Some experts recommend that you exhale during the most difficult part of each exercise.
3. All six. Regular strength training has many benefits for both men and women.