• Bone mineral density
• LBM
• The strength of the connective tissues

Although the increase in aerobic capacity and carries a certain increase in strength, this is small, especially in the upper body. So work is necessary to develop this capacity specifically at least 3 times a week. Generally, to increase muscle mass is necessary to act against resistance or lifting. To work the major muscle groups (legs, arms, abdomen, upper body) is convenient to choose different exercises.

How to work and develop muscle strength?
Resistance:
The muscles must work against resistance than they face in their daily activities. They can be free weights or light, machines or other devices to work specific muscle groups. It also can improve strength through exercises using your own body weight and the action of gravity abdominal funds dominated, leg lifts.
Repetitions
The action must be repeated enough times to produce muscle fatigue.
Intensity
A close to maximum intensity is what builds strength faster. You can modify the intensity by varying the weight, number of repetitions, and / or time of rest between sets. Strength comes by increasing weight, and resistance with the number of repetitions.


Efforts should be made to avoid excessive work to prevent muscle soreness or injury.
In his last position on the quantity and quality of exercise recommended for healthy adults, the American College of Sports Medicine recommends:

• A circuit that includes 8-10 exercises for major muscle groups
• Although one set of each exercise can be enough to get to 2 or 3 in a progressive manner, if time permits provide greater benefits.
• Perform 8 to 12 repetitions (10-15 in age 50-60 years) of each of these exercises to the point of fatigue.
• Do strength training 2 to 3 days per week.
• Use the proper technique for each.
• Do the exercises using the full joint range for each muscle group.
• The movements must be gentle, to moderate to slow speed and maintaining control both the lift and to lower the weight.
• Maintain a normal breathing during each repetition.
• Try to match a partner in the work sessions for encouragement and help.

Strength training versus bodybuilding
Many people, especially women, worry that strength training can make them look muscular. However, although it is possible to build muscle by working with weights, if it is done with more repetitions and less weight can be achieved by greater strength and tone increase in muscle mass.
Those who work regularly with weights frequently mentioned muscular burning sensation you feel when the muscles are to the point of absolute fatigue or, which is the same, the limit of his capacity for work. While the work done once reached here will produce an additional benefit, the consequences of increased muscle pain the next day and increased risk of possible injury to overcome their muscle capacity.

How to include the work force at its daily
Some variations with surprising results.
Walking: include slopes and long series of steps 1 or 2 days a week. Try mountain roads or up and down and carrying a backpack from 5 to 10 kg.
Career: field run up and down stairs or the strength helps increase substantially. The race tracks including seasons dominated or abs to help improve the strength of the upper body.
Cycling: the slopes are very good but be careful not to take too much development (slow pedaling cadence) that can hurt your knees. With the mountain bike, the roads often force stand on the pedals help to develop both the strength of the arms and upper body and legs.

Basic rules for injury prevention
Do not over train. Like any other type of physical activity strength training should be done gradually. Reduce or not further increase the load if you feel unwell during or after a workout. Only increase the workload (weight or reps) when you notice that it does not fatigue with which you are performing.
When using machines seek advice from someone experienced. If a gym that is the monitor of the gym to teach you how to use machines with proper technique and set the charges at both the beginning and when to increase them.
If you intend to lift heavy loads with free weights, always do it with someone who can help if the load is too heavy. Your muscles and joints are more vulnerable to injury if they have to bear an excessive burden when they are fatigued.