Benefits of strength training

Article must read : http://www.bodybuilding.com/fun/trainingstation1.htm (source)

BENEFITS OF AN EFFECTIVE PROGRAM
HEALTH

• Increases HDL - High Density Lipoprotein (good cholesterol) and decrease LDL - Low Density Lipoprotein (bad cholesterol).
• Reduces risk of diabetes and insulin needs.
• Lowers risk of cardiovascular disease.
• Lower high blood pressure.
• Lowers risk of breast cancer - reduces high estrogen levels linked to the disease.
• Decreases or minimizes risk of osteoporosis by building bone mass.
• Reduces symptoms of PMS (Premenstrual Syndrome)
• Reduces stress and anxiety.
• Decreases colds and illness.
• STRENGTH

Increased muscle strength power, endurance and size. Enhanced performance of everyday tasks. You will be able to do everyday tasks like lifting, carrying and walking up stairs with greater ease.

FLEXIBILITY
By working the muscles through a full range of motion, weight training can improve your overall body flexibility. Increased flexibility reduces the risk of muscle pulls and back pain.

LIKELIHOOD OF INJURY
Strong muscles, tendons and ligaments are less likely to give way under stress and are less likely to be injured. Increased bone density and strength reduces back and knee pain by building muscle around these areas.

BODY COMPOSITION
Boosted metabolism (which means burning more calories when at rest). Reduced body fat. Your overall weight may not change, but you will gain muscle and lose fat. Over time you should notice decreases in waist measurements and bodyfat measurement.

MUSCLE TONE
The conditioning effect will result in firmer and better-defined muscles.

POSTURE
The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and abdominal muscles. Stronger muscles can help you stand and sit straighter and more comfortably. Improved balance and stability.
STATE OF MIND


As you begin to notice the positive physical changes in your body and develop a regular exercise routine your ability to handle stress effectively will improve. Weight training allows you to sleep better, i.e. fall asleep quicker and sleep deeper. Clinical studies have shown regular exercise to be one of the three best tools for effective stress management.

How To: Dumbbell Shoulder Press

How to bench press

Bench press is one of the best workout to build a bigger chest.

How to squat

Squats is one of the most important exercise you can do in this gym. It will improve your physical strength fast and easy. Recommending to do this exercise once a week.

Know the leg Muscles:

Quadriceps: The large muscle at the front of the thigh, which is divided into four distinct portions and acts to extend the leg (oxford, 2014)

source : http://www.oxforddictionaries.com/us/definition/american_english/quadriceps

Know the Back Muscle

latissimus dorsi: The latissimus dorsi muscle in the back is attached to the pelvic girdle and vertebral column. The movable end is close to the mid line of the humerus.

Source : http://www.innerbody.com/image_musc10/musc36.html

Know the upper Back/Shoulder Muscle

trapezius muscle: trapezius muscle is a flat, triangular muscle that covers the back of the neck, shoulders and thorax.
source : http://www.innerbody.com/anatomy/muscular/upper-torso-posterior-superficial