1. Strength training will increase lean body tissue.
Increasing your lean body tissue will increase your overall
calorie burn. Understand that the female body will not
develop like the male body. Women do not have the same
amount of muscle mass or testosterone as men...so dont
worry about training with heavier weights. It is also
important to understand that muscle weights more than
fat. People weight training may not lose pounds and may
actually gain some weight. The increase in weight is relative
to an increase in muscle tissue not fat. An increase in
muscle tissue translates into an increase in your resting
metabolism. The denser your muscle tissue, the more calories
you will burn during the times of the day when you are
doing nothing. ( One pound of muscle burns 10 times the
amount of calories in comparison to one pound fat ).
2. Strength training helps fight osteoporosis.
Training with weights has been proven to help prevent
and improve osteoporosis. This is due to the fact that
weight training actually stimulates bone growth. The body
is amazing in its ability to adjust to outside factors.
The bone actually growing stronger is just another example
of this fact. The bone growth effect can be seen in people
of all ages. Your never too old for strength training.
1. Maintaining physique.
Chose a weight that can be used to perform a movement
10-15 repetitions ( the number of times you can perform
a movement in one set). This method will also developed
increased strength, but at a slower process
2. Increasing strength.
To have faster continual strength gains it is recommended
that you chose a weight that can be performed at 8-10
repetitions per set. When you are able to perform that
movement easily 10 times you are ready to increase the
weight until you can only get 8 reps in per set.
1. Warm-up.
It is important to get the core body temperature up.
By getting the muscles ready to perform they will react
better while helping to prevent injuries. This will help
you to get the maximum results from your strength training
program. A good warm up consists of continuous movement
for approximately 10 minutes. Using cardio equipment is
a great way to get warmed up.
2. Large muscle groups first.
It is best to begin with large a large muscle group first.
They provide a better warming of the core body temperature.
This will make the rest of the strength training go more
smoothly and help to prevent injury.
Large muscle groups:
Legs
Back
Chest
3. Balanced muscle groups
Perform exercises according to their balancing muscle
groups. When you are working one muscle through a working
motion there is always an opposite muscle that is being
worked through a stretching motion at the same time. When
one muscle is pushing the opposite muscle is pulling.
After you work a particular muscle it is recommended that
you work the opposite muscle next.
Basic balance muscle groups:
Chest/Shoulders
Back/Abdominal
Quads/ Hamstrings
Biceps/Triceps
4. Total body workout.
If you plan on working the entire body in one session
it is recommended that the strength training be limited
to every other day. The muscle needs 24-48 hours to recover.
This recovery time is crucial to the muscles healing properly
and to avoid possible injuries. It is when they heal that
they heal into a stronger state of being.
5. Split workouts
Some people enjoy weight training everyday.. If this is
the way you wish to workout it is recommended that you
only do part of the body in any one session. Follow the
balancing muscle groups to help determine the proper muscles
to work together.
7. Stretching
Yes, stretching is important. If you want to reduce the
amount of soreness you feel in the following days after
a good workout, you need to perform proper stretching.
Stretching is also the way to increase flexibility. Stretching
is best immediately following a workout. ( a proper stretch
is when you hold a stretch in a particular position for
10-20 seconds)
