The Importance of
Building Muscle
and
Being Strong
By Fredrick Hahn, A.C.E, A.K.A CN
So, why exercise at all?
What the heck is muscle anyway?
Muscle Holds Us Together
What happens when we lose muscle?
Everyday tasks become more difficult.
Says Dr. Arun Karlamangla:
“Rather than worrying about weight or
body mass index, we should be trying
to maximize and maintain muscle
mass.”
Muscle Mass Index as a Predictor of Longevity in Older-Adults
Preethi Srikanthan, M.D., M.Semail, Arun S. Karlamangla, M.D., Ph.D
The American Journal of Medicine, 2014;
Um, no.
Q: How do we make more muscle?
While enjoyable and calming, these
activities won’t build much muscle.
Scientific evidence, NOT opinion
Resistance training a.k.a weight lifting
or strength training
You must torture yourself work hard!
Mitochondria are "cellular power plants.”
FACT: A high fat diet increases mitochondria
Now we know why we should strength
train, but how?
In conclusion , slow tempo weight training
appears to be more effective than the
common resistance training mode in:
1) Replacing connective and adipose tissue by
muscle tissue
2) Maintaining muscle mass
3) Increasing aerobic capacity in both type I
and type IID fibers
4) Positively affecting lipid metabolism
The slow method of training appears to be an
effective and safe approach to increase aerobic
capacity without suffering the loss of muscle
strength thus reducing the risks of falls and
injury and significantly contributing to a better
quality of life in older age.
60 – 90 seconds per set to fatigue
Add weight in small
amounts.
Training Chart
How often?
20 minutes, 2X a week
• Research demonstrates that resistance exercise training has profound
effects on the musculoskeletal system, contributes to the maintenance of
functional abilities, and prevents osteoporosis, muscle loss, lower-back
pain, and other disabilities.
• More recent seminal research demonstrates that resistance training may
positively affect risk factors such as insulin resistance, resting metabolic
rate, glucose metabolism, blood pressure, body fat, and gastrointestinal
transit time, which are associated with diabetes, heart disease, and
cancer.
• Research also indicates that virtually all the benefits of resistance training
are likely to be obtained in two 15- to 20-min training sessions a week.
Sensible resistance training involves precise controlled movements for
each major muscle group and does not require the use of very heavy
resistance.
Prev Med. 2001 Nov;33(5):503-13 Potential health-related benefits of
resistance training.
Strength training improves:
•
•
•
•
•
•
•
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Muscle size and strength
Endurance
Flexibility
Aerobic power
Joint stability
Prevents falls
HDL
Blood pressure
De-ages you at the genetic level
Controls blood sugar
Improves mood, anti-depressive
Make your muscles stronger in the
safest and most efficient manner
possible.
Thank you!
FHahn@seriousstrength.com