|Posted: 08/27/10 03:34 AM|
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|Let's Correct Common Misconceptions About Female Strength Training|
Let's Correct Common Misconceptions About Female Strength Training
Strength training has terrific benefits for females. It has been repeatedly shown to help alleviate symptoms P90X Extreme Home Fitness of depression and PMS, improve the immune system, lower blood pressure and heart rate, and provide a huge boost in confidence as strength, balance, and muscle tone improve. It is also extremely helpful in building bone density, and may be one of the most important factors in preventing osteoporosis.P90X DVD
Yet some women still refuse to consider strength training as an exercise option, believing that only training methods traditionally associated with females (ballet, Pilates, aerobics) P90X DVD set will help them lose weight and attain a lean and feminine physique. There’s nothing wrong with barre exercises or aerobics, but the addition of some free weight training to an exerciser’s weekly routine can produce absolutely amazing results.P90X DVD boxset
Common Misconceptions About Female Weight Training
Many women still believe that weight training P90X Extreme will result in a bulky, unappealingly masculine physique. In general, females do not possess high enough testosterone levels to achieve extremely pronounced muscle hypertrophy P90X Extreme Home Fitness. A sleek, toned appearance is the more likely result. P90X DVD setAnyone who feels she is “getting too big” can always cut back on weight level or repetitions per set.P90X DVD set. Plus, bone density and strength increases occur even when the exerciser is using only her own body weight, or rather light free weights; no one has to bench-press 200 lbs. to increase strength or build bones. In fact, even using heavier weights, women may increase muscle strength P90X DVD boxset by as much as 44% prior to gaining any noticeable muscle mass.P90X Extreme.
Muscle tissue also burns a lot of calories, even while the body is at rest. One pound of muscle uses up 35 calories per day, while one pound of fat burns a measly 2 calories P90X Extreme Home Fitness. Eschew strength training after age 35, and lose about a half-pound of muscle per year while adding a whopping 1.5 pounds of fat
P90X DVD. So women who lift weights have higher metabolisms and get to consume more calories per day without gaining weight than do women who practice only aerobics. P90X DVD set
Another common objection to weight-training P90X DVD boxset is the “I’ll have to live at the gym” excuse. Actually, using free weights instead of machines has been shown to produce better strength gains and bone-building results, so an exercise program P90X Extreme is fairly easy to design at home.P90X Extreme Home Fitness
Overtraining may also lead to osteoporosis; shockingly, elite gymnasts, skaters, and dancers often develop such problems partly by not giving their bodies time to recover and build bone and muscle after a strenuous workout. Perform 2-4 weight training sessions per week P90X DVD and 3 sessions of cardiovascular endurance activity for optimal results. P90X DVD
Common Sense Strength Training Tips for Women
If an exerciser is over 40, overweight, has never trained before, has been away from training for a considerable length of time, or has any preexisting condition or injury, a full physical by a qualified doctor should be performed. No article, P90X DVD set, or book can ever supplant professional medical advice.P90X DVD boxset
Take increases in weight, sets, or repetitions at a slow and steady pace P90X Extreme. Be realistic, and set reasonable goals. A workout journal can be a great way of tracking both short-term increases in skill and strength and long-term achievements.P90X Extreme Home Fitness
Choose a workout that requires movement in all directions and at all angles. Include some movements that improve balance and posture. Exercise novices should consult a personal trainer to learn proper form and determine how to design a truly personalized training regimen.P90X DVD
Make sure to incorporate old tried-and-true standards that use only the exerciser’s own body weight as resistance. Planks, crunches, and pushups are all ideal for this purpose P90X DVD set; and can be readily modified to fit the needs and personal fitness level of the individual.
Most of all, have fun with the process P90X DVD boxset. Change the routine every now and then. Doing the same old “twenty squats, twenty deadlifts, twenty hammers curls” sequence for weeks on end inevitably leads to repetitive stress injuries, boredom and loss of motivation, and a greater risk of eventually skipping workouts or dropping out of weight training entirely.
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