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Four weeks later, the initial soreness has worn off, and Klatt says she is feeling good.

While cardiovascular exercise helps to strengthen your heart and lungs, restricting the amount of calories that you are eating and doing only aerobic exercise make you lose lean muscle mass, which slows down your metabolism, Lawler said. Strength training helps to build lean muscle mass, which helps increase metabolism and burn more calories, he said.

Strength training also increases bone mass, which is important for both women and older adults, said Schon Rittenhouse, medical wellness coordinator at Pardee Reebok Nano 7.0

"I can tell I'm more toned," she said.

Core muscles: superman

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As the medical weight management coordinator at Mission Hospitals, Patty Klatt knows it is important to do both cardiovascular exercise and strength training to lose weight.

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Exercise experts agree that building muscle is a key part of losing weight and should be a part of any exercise routine.

Strength training can turn you into a fat

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"The truth is, it is extremely difficult for women to gain a lot of muscle," Lawler said. "Even though they're gaining a little bit of muscle, they will actually look smaller and look more toned."

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Try to do between two and three sets of eight and 12 repetitions for each exercise.

This exercise works the muscles in your shoulder and upper back. Using a ball or bench to support one arm, put your opposite foot out front. Keeping your back straight and parallel to the floor, Reebok Orange Shoes

Saucony Elite Shadow 5000

Saucony Elite Shadow 5000

will only take you so far, said Brian Lawler, director of sports performance enhancement at Acceleration Sports Institute in Arden.

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bend 90 degrees from the waist and allow your other arm to hang down toward the floor. Lift the weight up to your armpit and back down like you are sawing a log.

"With aerobic exercise, you lose more calories during the time you are exercising, but that's it," he said. "With weight training, your metabolism stays elevated up to 48 hours. The real goal is to preserve lean muscle mass so you are a fat burning machine."

While you may lose weight initially, cardiovascular exercise and cutting calories Reebok Question Mid Practice

Lower body: Squats

And experts say many women's fear that they will turn into a bodybuilder overnight is a myth.


Upper Body: Bent Row

ASHEVILLE Saucony Elite Shadow 5000 Think limiting your calories and jumping on the treadmill after work is all you need to do to shed those extra pounds? Think again, say local exercise experts.

The superman works your lower back along with your core muscles in your torso. Lie on your belly on the floor and lift your opposite limbs off the floor. Hold that position for a few seconds and then lower back down.

Some exercises to get you started:

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That's why she decided to start a strength training program when she signed up for the hospital's Lighten Up 4 Life challenge.

She said stronger bones help older people with flexibility and balance, which means they stay independent longer.

Saucony Elite Shadow 5000

Saucony Elite Shadow 5000

Squats work your leg muscles the quadriceps, hamstrings and gluteus muscles. Most people squat incorrectly, which can hurt your knees. To properly perform a squat, put your hands out in front of you and make sure your knees stay over the middle of your foot while you squat down. Do not allow your knees to move forward in front of your foot. To help with technique, you can put a stability ball between your back and the wall. Lean against the ball as you squat down. The ball with roll up and down the wall with you.

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