Build Muscle With Light Weights and More Repetitions

Building muscle with light weights and more repetitions is just as effective as heavier weights and less repetitions.

That is the conclusion of a study conducted by researcher Nicholas Burd, PhD of the Maastricht University Medical Centre in the Netherlands.

This has been my preferred method of strength training as well. I have always felt that I can reduce my risk of injury by using lighter weights with more repetitions. And this study indicates that this method of strength training is good for building muscle around an injury where heavy weights may make the injury worse.

This method of strength training is especially effective for

1. the frail elderly
2. an injured athlete
3. or someone who does not have access to heavier weights

To be as effective as using heavier weights, however, you must keep doing the exercise to the point of exercise-induced fatigue. In other words, the last two repetitions should be very hard to complete.

 So if you don't like using heavy weights, or don't have access to heavy weights, this method of building muscle with light weights and more repetitions is a way for you to improve your muscle fitness levels.

Charles

References:

 WebMd: " High Reps With Low Weights Builds Muscle, Too "

How To Improve Your Arterial Health and Knee Muscular Strength As You Age

What physical activity is proving to be an excellent way to maintain the health of your arteries and improve your muscular strength as you age?

Tai Chi

A new study published in the European Journal of Preventive Cardiology has found that people who regularly practice Tai Chi have significantly higher arterial compliance, and greater muscular strength in both their knee extensors and flexors. These results are in comparison of people who do not practice Tai Chi.

Having greater arterial compliance is a fancy way of saying that Tai Chi practitioners have less stiffness in their arteries. Our arteries have a tendency to stiffen as we age. This can lead to increased blood pressure and reduced blood flow throughout our bodies. Improving arterial compliance is a way to keep our bodies young.

What is Tai Chi?

About twelve years ago, I had the opportunity to live in the Shanghai area for 13 months.

It was always interesting to watch the groups of elderly Chinese who would assemble on the sidewalks and go through their slow and deliberate, choreographed Tai Chi moves. Not only is it a great exercise program, but it is also a great way to stay socially connected with like-minded friends.

Tai Chi is actually "Tai Chi Chuan." It literally means "Supreme Ultimate Fist."

It is a type of Chinese martial art practiced for defense training. However, most practice the slow movement form of Tai Chi for its health benefits.

Tai Chi Benefits

According to the lead investigator, Dr. William Tsang, Tai Chi practitioners in comparison to those who do not practice this martial art form

1. Have better arterial compliance
2. Have better knee muscular strength

Dr. Tsang also states that Tai Chi has the added benefits of being able to be practiced anywhere and any time without the need for a gym or gym equipment. It is a great exercise program for the elderly for both vascular health and muscular strength improvements.

Tai Chi DVD


Element: Tai Chi for Beginners (amazon.com)

 Charles

References:

 ScienceDaily: "Older Subjects Who Regularly Practice Tai Chi Found To Have Better Arterial Compliance and Greater Muscle Strength"
Wikipedia: "Compliance"
Wikipedia: "Tai Chi Chuan"