Women and Weights not just Men !
First, let's discuss some of the physical issues that plague many women
regarding body shape and body composition. Most women have the same
issues. They want to become more firm and leaner,
they want delicate feminine cuts, they want to defeat the battle with
the hips, thighs and back of the upper arms. In many cases, women want
to not only firm up these problem areas, but they want to reduce the
size of these areas.
Although nothing can replace the benefits
of aerobic training, aerobic training does not tone muscle, and muscle
tone is the only answer to the battle. Women need to incorporate weight
training into their fitness routines in order to have the best body
that they as an individual can possibly have.
Let's explore some
basic principals of how women should resistance train. First, as a
general rule, women should perform exercises at a weight that allows
them to complete 15 to 20 repetitions, with the last few repetitions
feeling a bit challenging. Secondly, problem areas should be trained
three to five times a week, following the 15 to 20 repetition rule.
Lastly, exercises should be done in a fairly fast paced circuit.
This
means for example, in a given workout if there are four different lower
body exercises being performed in that particular workout session,
exercises 1-4 should be performed once (15 - 20 times each) , then
exercise 1-4 should be performed again and when endurance permits, even
a third or fourth time.
In addition to the visible physical
changes that will result from consistent resistance training, there are
numerous health benefits that only resistance training can provide for
women such as:
* Slowing down the aging of the skeleton and increasing bone mass.
* Improve the strength and function of tendons and ligaments.
* Rev-up metabolism by building lean muscle. For every pound of lean muscle built, an additional 50 calories a day will be used.
* Replaces the 1/2 pound of muscle that we lose each year as we age, beginning at around the age of 30.
There
are many other benefits of resistance training, but those are several
important ones. If properly done, your workout can not only give you
that swimsuit model physique that you want, but it also can provide you
with results that can reverse some of the inevitable results of aging.
If
done properly, resistance training will not make you bigger. It will in
fact reduce and firm the areas that you battle with that won't go away
no many how many aerobic classes you take.
Remember, you are
never too old to begin. No matter if you are in your 20's or your 80's,
if done properly and safely, resistance training can change your life
by making you stronger, and firmer in a very feminine way!
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