strength training
- maintain and/or build new muscle tissue (muscle mass)
- increase resting metabolism
- increase insulin sensativity
- increase natural testosterone and growth hormone levels
- increase flexibility by causing muscle tissue to contract and relax through
a full range of motion - increase bone density
- strengthen connective tissues (joints, tendons, and ligaments)
- improve sport-specific performance such as strength and speed
- improve basic activities in daily living
- improve self-esteem
- improve goal-setting abilities
cardio interval training
- increase resting metabolism
- increase cardiac output
- decrease resting heart rate and submaximal exercise heart rate
- improve cardiovascular efficiency (oxygen-carbon dioxide exchange in the lungs)
- improve vascular efficiency (vessle function throughout the body)
- improve sport-specific performance by increasing VO<sub>2</sub>max