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S T R E N G T H T R A I N I N G
Did you know the average person over the age of 25 loses nearly a half a pound of muscle every year.
Well, lets get back some of those muscles! Loss of muscle is an unavoidable part of the aging process. However, the rate at which this loss occurs
is affected by our activity level. Muscle is important!
It burns calories, raises your metabolism, it allows you to move and feel strong and energized. |
Just 15-20 minutes of strength training, three times per week on our strength training programs will
help you gain back some of that lost muscle and dramatically improve your strength and energy levels.
Whether your a beginner,intermediate or advanced strength trainer wanting a new program or trying to
get over a plateau FITSITE.COM has the answer. We will show you the proper Principles, Fundamentals and Techniques to achieve your goals in an effective
and safe manner with our exercise library Click here AND MUCH, MUCH MORE..... For membership information.Click here
BENEFITS OF STRENGTH TRAINING:
Enhances Body Composition - Strength training
increases your lean body mass and decreases your body fat percentages.
Increases Metabolism - An increase in your lean body
mass results in an increase in metabolic activity.For every 1 pound of muscle gained you burn approximately 50 more
calories a day.
Enhances Fat Burning Mechanism - With an increase in lean
body mass, additional fat can be burned during exercise.
Improves Muscle Tone - Muscle definition increases which makes you look and feel younger.
Prevents Injuries - Increases in lean body mass can reduce
stress placed on the joints such as the knees, hips and back.
Enhances Sports Performance - Stronger muscles and improved
coordination lead to better performances in sports
and recreational activities.
Improves Posture - Increasing the strength of the back muscles can help
to prevent or correct any back problems you may have.
Enhances Bone Density - Strength training helps to minimize the
decline in bone density (osteoporosis). After the age of 30
women experience bone loss of about .7% - 1% per year.
Postpones The Aging Process - Research has
shown that individuals at any age can increase muscle strength
through a regular routine of strength training exercises.
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STRENGTH TEST
| Use the tables below to see how you match up against other people of your age and
gender.But, don't worry if you don't score well because it doesn't matter where your
starting from just as long as you improve. |
Push-Ups:
Men do the so called Military push-ups, with your legs out straight and toes on the floor.
Women do the non-military with your knees bent on the floor. Lower your body to the floor until your chest
touches or almost touches the floor. Keep your back straight as possible and abdominals(stomach) tight then return and repeat the process for as many times
(reps)as you can |
Push-Ups-MEN
| AGE: |
20-29 |
30-39 |
40-49 |
50-59 |
60+ |
| Excellent |
55+ |
45+ |
40+ |
35+ |
30+ |
| Good |
45-54 |
35-44 |
30-39 |
25-34 |
20-29 |
| Average |
35-44 |
25-44 |
20-29 |
15-24 |
10-19 |
| Fair |
20-34 |
15-24 |
12-19 |
8-14 |
5-9 |
| Low |
0-19 |
0-14 |
0-11 |
0-7 |
0-4 |
Push-Ups-WOMEN
| AGE: |
20-29 |
30-39 |
40-49 |
50-59 |
60+ |
| Excellent |
49+ |
40+ |
35+ |
30+ |
20+ |
| Good |
34-38 |
25-39 |
20-34 |
15-29 |
5-19 |
| Average |
17-33 |
12-24 |
8-19 |
6-14 |
3-4 |
| Fair |
6-19 |
4-11 |
3-7 |
2-5 |
1-2 |
| Low |
0-5 |
0-3 |
0-2 |
0-1 |
0 |
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Sit-Ups:
Lie on your back with your hands to your side or crossed on your chest.
bend your knees with your feet flat to the floor. Curl your neck, head and shoulder blades upward till your shoulder blades are just off the floor (keep your neck straight as possible and look up to the ceiling).
return to the floor and repeat the process for as many times(reps) as you can. |
Sit-Ups-MEN
| AGE: |
Under 35 |
36-45 |
Over 45 |
| Excellent |
60 |
50 |
40 |
| Good |
45 |
40 |
25 |
| Marginal |
30 |
25 |
15 |
| Needs Work |
15 |
10 |
5 |
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Sit-Ups-WOMEN
| AGE: |
Under 35 |
36-45 |
Over 45 |
| Excellent |
50 |
40 |
30 |
| Good |
40 |
25 |
15 |
| Marginal |
25 |
15 |
10 |
| Needs Work |
10 |
6 |
4 |
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STRENGTH TRAINING QUESTIONS:
Below are commonly asked questions and the answers to them. If you have any questions please
email us at info@fitsite.com |
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