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3 Ways to Add Strength Training to Your Daily Routine

You’ve heard it plenty of times: Use it or lose it when it comes to maintaining muscle strength. Because we tend to slow down and lose muscle strength as we age, this is a particularly poignant admonishment for baby boomers and beyond, and Craig Press suggests three different methods of strength training to keep fit and strong. Weightlifting, exercising with resistance bands and even using your own body weight are good choices.


The good news is nearly everyone, regardless of age or gender, will benefit from strength training. Besides feeling stronger, this type of training can promote fat loss and help maintain healthy bone mass. Workout strategies that I prefer for all ages, including the elderly, for effectively boosting muscle growth include SuperSlow weight training, the Nitric Oxide Dump and body weight exercises like planks, squats and pushups, depending on your present fitness levels.

One of my favorites is the Nitric Oxide Dump, which I believe is fantastic for improving your overall health. It’s a workout that can be done anytime, anywhere and which utilizes your own body weight for the routine.

This exercise also allows your body to increase nitric oxide (NO) production. It’s a high-intensity interval training type of exercise that may seem intense, especially for the elderly, but most people can actually perform these exercises at any age and still reap major benefits.

The Nitric Oxide Dump’s benefits come from its potential effects on your mitochondria, the energy storehouse of the cell and the energy source of your skeletal muscles. These mitochondrial changes can have a positive impact on your skeletal muscle, fat tissue and even your liver, brain and kidneys. The mitochondria have an energy delivery process, wherein a series of electron transport chains is responsible for passing electrons from the reduced form of food you eat and combining it with oxygen from the air you breathe.

It also can help reduce insulin resistance and improve the maximum amount of oxygen your body can handle while exercising, which can be utilized as a measure of cardiovascular endurance.

Before trying the Nitric Oxide Dump, however, talk to your doctor first to check if your body is ready to handle such high-intensity exercises. You can also consult a physical therapist who can advise you on how to perform the exercises effectively without any injury.

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