OK ladies, the secrets are out. Women really do have muscles. Strength training is the perfect way to burn calories, give you a defined look and provides you with more energy. Doing the same exercises over and over will not give you the body you desire. Changing your training techniques can move you to the next level, providing better muscle gain, speeding up your metabolism, getting you past a plateau and boosting your metabolism.
Most women back away from strength training because they are afraid their muscles will become large like a bodybuilder. Because women lack the high levels of testosterone, this would not be possible.
Many women do not understand that strength training helps to develop strong ligaments and tendons, which results in supporting the joints and decrease injuries from other activities. Weight training will also help to reduce the signs and symptoms of chronic conditions and many diseases such as obesity, arthritis, back pain and depression. As we begin to age, bone density becomes increased, which in turn reduces the risk of osteoporosis.
WHAT ARE THE BENEFITS OF STRENGTH TRAINING?
The best way to improve muscle strength and endurance is by strength training. Numerous changes in muscle tissue are linked with age caused by neglect. When forcing your muscles to work on a recurring basis improves their ability to do work. Circulation, coordination, balance, bone and ligament strength can be significantly improved with resistance training. Other benefits for strength training include:
1. Increased metabolic rate - When you strength train, the body's metabolic rate increases and causes the body to burn additional calories daily.
2. Increasing and restoring bone density - Women who age that are inactive can have a decrease in fragility and bone density. Strength training can increase bone density and prevent osteoporosis.
3. Injury prevention - Sports related injuries can be prevented when you strengthen your muscles and joints.
4. Improved balance, flexibility, mobility and stability - Resilient and strong muscles can improve balance, which result in fewer falls and accidents.
5. Decreased risk of coronary disease - When you are consistent with strength training, a broad diversity of health benefits can include a decrease in cholesterol and lowering blood pressure.
6. Helps rehabilitation and recovery - Many injuries will heal if you strengthen muscles near the injured area. When your muscles are stronger, it speeds the healing process.
7. Feeling better and looking good - Though strength training can sometimes cause your muscles to ache, the results can be rewarding. Strong lean muscles and joints can have a big impact on self-confidence and self-esteem.
8. Aging gracefully - Maintaining physical activity keeps you energetic and lively. It keeps you feeling younger and slows down the aging process. A person in their fifties will have the appearance of a forty year old.
PRINCIPLES AND GUIDELINES
An ordinary mistake that is made when strength training is learning the proper form and technique.
Using too much weight often result in poor form, decreases your ability to get results, and increases the risk of being injured. Examples of poor form incorporate:
1. Training at fast speeds and using momentum.
2. Arching your back or bending backward while doing shoulder presses.
3. Using hip and back extensions while doing bicep curls.
4. Bouncing the bar off the chest while doing bench presses.
FULL RANGE OF MOTION
Each exercise should be performed with a full range of motion. Preparation using the full range of motion will improve muscle strength and flexibility.
EXERCISE SELECTION
Select one exercise for training each major muscle group. Doing this will promote well-balanced muscle development.
SEQUENCE
Exercise sequence is a major component with strength training. It is advisable to proceed from the larger muscle groups to the smaller muscle groups when you are doing a diversity of weightlifting exercises.
So what are you waiting for ladies? Are you ready for swimsuit season? Let's "pump some iron" and get in the best shape of our lives.