Strength How strong will I get, and why is important to be strong anyways?
Stronger muscles means stronger bones. Stronger muscles and bones, means stronger joints.
Your Personal Expectations about Exercise
That some people are bigger, taller, stronger, and more athletic than others is obvious. Natural advantages (via genetics) are a much larger factor than we want to believe.
Genetics plays a role in the gym. When you get on a "Cardio" machine, genetics plays a role.
When you get on a bicycle, genetics plays a role. When you walk around a store, genetics plays a role.
The musculature is governed by 5 basic genetic factors; length of the muscle bellies, neurological efficiency, and position of the muscle insertions, limb length and muscle fiber composition.
The shorter the tendons, and thus, the longer the muscle belly, the greater THE POTENTIAL for strength and muscle size. While this may seem a very esoteric consideration, it has obvious implications for a person’s appearance and reasonable expectations concerning strength gains with exercise. People with great genetic potential SPECIFICALLY to gain muscle mass and strength, make progress even more rapidly than those with normal potential. People with less than average strength gain potential can still make significant strength gains. Regardless of genetics, the results of effective strength training are well worth it whether you have a normal, exceptional, or less than normal genetic profile. Good, "bad" or indifferent genetics is no reason to not strength train. YOU CAN EXPECT VERY GOOD RESULTS REGARDLESS OF YOUR GENETICS.
Below is an example of “Before and After Pictures” of me. This is an example of a “regular” person’s expectations. There are more pictures on Ellington Darden's website of "regular" people's before and after pictures here.
Example of “Before and After Pictures” of Randall Lightbown. This is an example of a “regular” person’s expectations.
Why is it important to be strong anyway?
The body’s structural integrity peaks at approximately 27 years old, and deteriorates at a varying pace from there. This deterioration is manifested in the loss of bone density (osteoporosis), elasticity and strength of the ligaments and tendons, an inevitable atrophy of the musculature, a slowing down of the musculature’s metabolic function, dehydration of the discs separating the vertebrae, a slow starving of the spine from a lack of circulation of fluids, and an overall loss of the body’s general ability to produce work.
Woah! That all sounds really scary! It's not really. it's usually referred to as "getting old". How do you slow this process down? Get strong.
So getting stronger and slowing down natural aging aren't the only reasons for strength training.
No more than 60 minutes a week Effective - Efficient - Safe
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This method helps maintain flexibility and strength and prevent injuries. This is particularly important with advancing age and I have felt a distinct improvement in my body strength with the coaching concept of Randall Lightbown, who obtains stunning results without forcing, and assuring that no injury occurs at any time. I am most grateful for “Simply Stronger”! -R.A.
Le Sélection Ile des Soeurs Residence - Spa 2nd floor 325 Chemin de la Pointe-Sud Nuns' Island, QC H3E 0B1 Tel: 514-769-1010