The Importance of Knowing How to Build Muscle Mass | How Long Does ...

The Importance of Knowing How to Build Muscle Mass

Article by Jac Bush

It makes no difference what your age is; it?s critically important that you take the steps necessary to learn how to build muscle mass to tone up your body. For those of you who are under the impression that a half hour of cardio exercise on two or three days a week is enough to ensure that you maintain good health over the next ten or twenty years, this is your wake up call to reality.

According to recently released updates of the American Heart Association and the American College of Sports Medicine physical activity guidelines, people should enter into regular cardio activity and strength train a minimum of two times each week to work out all the major muscle groups and build muscle mass quickly. It is currently recommended that the best way to build muscle mass for adults is to engage in eight to twelve reps of eight to ten exercises on the back, chest, shoulders, arms, upper legs, and lower legs using machines, free weights, or weight-bearing exercises. If you?re 65 or older, with consideration of your general fitness level, it is recommended that you strength train two to three times each week, doing more reps with lighter weights.

These health organizations, which have long been promoting beneficial health habits, now espouse what most body builders and trainers have been claiming for years ? no matter how old you are, strength training, while building muscle mass, is the secret to maintaining a healthier body.

Registered dietitian Amanda Carlson, director of research and performance nutrition at the Athletes? Performance training facility in Arizona says, ?More people are starting to realize that strength training doesn?t have to be getting out, lifting a ton of weight, and being really sore. They are training to live better.?

It has long been recognized that muscle mass declines as we age. According to Bill Sonnemaker, who is the founder and owner of Atlanta?s Catalyst Fitness, a personal training facility, the positive effects of building muscle mass and maintaining it are limitless, including improved body composition, enhanced immune system response, and elevated metabolism. Coming from Bill, who is the 2007 IDEA Health and Fitness Personal Trainer of the Year, it?s information to live better by. Knowing how to build muscle mass is the key to a longer healthier life.

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