In a woman's world, strength training with weights has more
misconceptions and myths than any other area of women's
fitness.
Basic Rules of Strength Training
Whoever is lifting the weight, be it male or female, the
old rule will apply. So let's get the facts straight right
now and move on:
- Heavier weights performed with less repetitions will
build muscle mass
- Lighter weights performed with more repetitions will
build endurance, tone the muscle group worked without
building mass
The average woman will experience a 20 - 40 percent
increase in strength when lifting weights after several
consecutive months of resistance training.
The same can be said for women that indulge in aerobic
workout activities such as step classes, elliptical
machines and stationary bicycle or outdoor cycling. With
aerobic exercise, increasing the height of the step or
overload due to resistance will also encourage muscle mass
to occur rather than tone the legs, resulting in a toned,
lean look. True aerobic training in the form of running,
race walking and cardio classes at the gym will build your
heart muscle which is something we should all be concerned
with at any age.
So How Do Women Build Muscle?
The true answer lies in our DNA. Our genetics have a large
determining factor as to how we distribute our body fat and
what ratio of estrogen to testosterone is in our body
make-up. So, in a way we are already predisposed as to how
our body responds to weight training and aerobic exercise
in a certain way.
What Body Type Are You?
There are three classifications of body type for women:
Mesomorphs: Tend to be more muscular, this body type
responds quickly to weight training and is more apt to gain
muscle mass.
Ectomorphs: This body type tends to stay lean. Even with
strength training, they are less likely to build any muscle
mass, but will become stronger through lifting weights.
Weight loss occurs more easily and they tend to NOT store
body fat.
Endomorphs: This body type is more soft and round, often
referred to as voluptuous. There must be a loss of body fat
before this body type can see a difference in muscle tone
due to strength training.
Research continues to prove that weight training is great
for women. It builds body strength and helps to slow bone
loss and osteoporisis in some cases. However, most women
continue to avoid resistance training out of fear of
developing large muscles and losing their femenity.
No two bodies are alike it is important to remember that
every woman will respond differently to the exact training
routine. Never compare yourself to others you see at the
gym. Focus on your individual results based on your age and
body type. It's not what you look like, but rather how
exercise makes you feel and the quality of life it brings
to you.
----------------------------------------------------
Dori Schwaiger is an accomplished author on health & beauty
as well as diet and nutrition, she is also the owner of
Tophealthspot.com which has become a destination on the web
with health minded people.Read informative articles and get
in depth product reviews as well as shop for name brand
nutritional, beauty, diet and active lifestyle products
from around the globe http://www.tophealthspot.com offers
money saving online health coupons
No comments:
Post a Comment