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"There are two aspects to healthy muscles: endurance and strength, said Robert H. Fitts, an exercise physiologist at Marquette University and chairman of the biology department there. To maintain endurance, you should engage in activities that pump blood to the muscles, like walking. For strength, you need to lift weights, concentrating on what Professor Fitts calls the antigravity muscles, those of the back and legs. And, he adds, you should also maintain arm strength.

But while many people walk, fewer lift weights, and those who do often use incorrect techniques, said William J. Kraemer, a professor of kinesiology at the University of Connecticut.

Some try to do it on their own but tend to buy weights that are too light and may not know the well-researched methods that get results.

Others go to gyms, where they may be intimidated when they venture into weight rooms filled with people grunting and straining and machines that can seem daunting. Those who do try to lift at the gym can end up using weights that are not heavy enough to fully stimulate their muscles.

That is especially true of women, Dr. Kraemer said, even those who work with personal trainers. While women often say they are afraid they will bulk up, this fear is unfounded, Dr. Kraemer and others say. Acquiring muscle mass requires testosterone levels that women don’t have. Instead, the toning that many women say they want comes from lifting heavy weights.”

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"In terms of U.S. fruit consumption, blueberries rank only second to strawberries in popularity of berries. Blueberries are not only popular, but also repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA." - WH Foods

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