How to strengthen your muscles

In addition to getting your heart , you have to strengthen bones , joints and muscles so that you can keep your body in motion and sustained for a long period .

Muscle-strengthening activities have involved muscles work or maintain against force or weight. Activities such as push-ups , crunches, lunges, squats, weight lifting, and working with resistance bands do - and so do a good war shooter , gymnastics , swing on the monkey bars, and climbing a tree !

Activities for strengthening the bones are the bones grow and become stronger with an impact (often with soil ) or tension force that promotes growth and strength of bones. Activities such as running, brisk walking , tennis, basketball , volleyball and are perfect for the bones as they are jumping and leaping . Many activities that strengthen bones can also help strengthen muscles.

You need not go to a gym to get your bones and muscles strong. Planned exercise (using weights , bands, or body weight ) and activities such as heavy gardening - with all that digging and shoveling work , too.

Try to choose activities and exercises that work the major muscle groups of your body - legs, hips , back, chest , abdomen , shoulders and arms . For each muscle should be repeated 8 to 12 times per session . As with all exercises, if you have not been active in a while , start slowly and build up.

Many activities that strengthen muscles also strengthen bones . ( See list of activities challenge the President to see construction activities . ) Adults should engage in such activities at least twice a week. Children should participate in a variety of physical activities that also strengthen muscles and bones , at least three times a week.