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Exercise & Fitness
Power training provides special benefits for muscles and function
- By Julie Silver, M.D., Chief Editor of Books, Harvard Health Publishing
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
The fastest way to build muscle is just about eating the right foods and being very dedicated to the particular exercises you are following. To put it bluntly, the harder you work out, the faster you’ll get those muscles big and bulky. There are always a few little tips and techniques that can aid your progress in any endeavor though, so read on to find out the fastest way to build muscle.
this is awesome!
Thanks for the article. The health benefits of weight training are really astounding. Most people think cardio has more health benefits than resistance training but this is not correct. A lot of the research actually suggests resistance training reverses the effects of aging by increasing bone strength, insulin sensitivity, HGH production, RMR and muscle mass. All this from only 20-30 mins twice a week. I usually combine powerlifting with more tradional bodybuilding work.
Getting and staying fit can be a challenge. For many of us, it’s hard just to get up off the couch. So what’s the secret of people who have managed to make exercise a way of life?
I think like anything in life, the “secret” is to set small goals for yourself, that are manageable and set you on the path to accomplishing big things (making exercise a way of life). In our busy lives, it’s so easy to say “I don’t have the time,” but we make time for the things that are truly important. Regular exercisers reap great mental and physical health benefits. It’s important to figure out the “what’s in it for me” — as in, what motivates you. Is it being around to see your children graduate from college or get married, is it not being a burden to your spouse or children as you grow older, is it having more energy in your daily life, or disease prevention, etc. We work with people ages 7 to 70+ giving them a specific blue print for a healthy lifestyle, but the secret to success comes from within!
There has to be a consistent time for exercise. I was born in 1929. I retired in 1964. Ever since I retired I have made it a priority to work out Mon-Fri at the local community center. I’m up at 5:30am, do leg stretches in bed, do 25 bent knee push ups. Have a light bkfst. Leave home @ 6:30. I meet my buddies at 6:45, we have coffee (green tea) shake some dice, do a little “trash talk” & then I’m off to the gym. I start out with 30-35 minutes of fast walk & then up to the work out room where I use a variety of strength training machines. I’m there until about 9:30, shower & leave for home. I’m always home by 10:00am. In the summer I will ride bike or walk on Sat.& Sun. I also play golf (from a cart)
Dr. Silver this is a great article, we stress to our clients to join the kids in their activities. We offer companies who rent inflatable bounces, slides, and obstacle courses. The favorite for resistance strength training is the Bungee Run. This is great for adults as well as teens. Two runners compete while strapped to a bungee cord, when they reach a certain length toward the end zone the bungee reaches the end and the resistance begins. This all takes place on an inflatable ‘run’ so nobody gets hurt trying to outrun the bungee. It is fun to participate and funny to watch.
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