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-AdultsPreethi 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:• 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