Body Building Guru

Strength Training For Women

Strength training is the use of resistance against muscle contraction and is used to develop strength, endurance, bone density, muscle mass and the strength of the muscles, ligament and tendons. Both men and women can undergo strength training as it is one of the most dynamic trainings that can help you cope with the stress of day to day life. It not only helps develop strength but also helps shed excess body fat, increases the body’s metabolism and increases your overall efficiency in every aspect of life.  Specific strength training programs have been designed that lay emphasis on the purpose of training and its end goal. Strength training is an essential aspect of several training regimens such as weight training, bodybuilding, resistance training, football conditioning, baseball training, golf training, hockey, running etc. There are various strength training programs and routines available for individuals belonging to various age groups such as strength training for kids, teens, elders etc. Strength Training for Women is a specific branch of strength training that aims at improving the overall health of women and helping them to maintain a well toned body.

Strength training is the fastest way to improve muscle streneth and endurance by using free weights, weight machines, resistance bands and body weight. It is great for women and enables them to perform various daily chores without exerting much effort. Women can develop a great body and improve their overall health by just exercising 2 to3 times a week for 20 minutes.

Benefits of Strength Training For Women:
There are several benefits of strength training. These include:
•    Strength training increases the body’s metabolism.
•    It increases muscle mass, thereby enabling the body to burn more calories leading to accelerated weight loss.
•    It increases bone density or the capacity to absorb calcium and other minerals more efficiently.
•    It increases the body’s resistance to injury.
•    It provides relief to patients suffering form osteoporosis, osteoarthritis, menstrual cramping in women and lower back pain.
•    It improves the overall health of women enabling them to perform various activities effortlessly.
•    It helps maintain a well toned body.
•    It improves the strength of the musaulature and connective tissue (ligaments, tendons, cartilage and joints).
•    It relieves joint pain.

Myths about Strength Training For Women:
One of the greatest misconceptions revolving around strength training is that women start bulging or end up with injuries by performing strength training exercises. But this is not true. It is very difficult for a woman to bulk up due to the fact that women have high levels of the female growth hormone, estrogen that is naturally secreted in their bodies. Strength training improves the muscle strength, endurance and body tone. As the body begins to develop lean muscle, the process of fat loss is augmented and the body becomes more firm.

Tips for performing strength training exercises:
Warm Up: This is the most important aspect of most training regimes. It is essential to warm up before performing any hardcore strength exercises in order to get the blood flowing to all body parts. 5 to 7 minutes of warm up increases the pulse rate and increases the transfer of oxygen to all the parts of the body. Warm up exercises include jogging, aerobics, a mild cardio routine, skipping etc. This should be followed up by a stretching routine that reduces the risk of injury before moving to the heavy weight exercises.
Overload: The principle of overload revolves around gradually increasing the frequency, intensity and duration of the workouts. It requires you to gradually increase the weight and number of reps while performing any exercise.
Selection of exercises: You must select at least one exercise to train each major muscle group including the muscles of the chest, triceps, biceps, quads, hamstrings, calf muscles and abdominals.
Sequence of exercises: It is recommended that you exercise the larger muscles and then move to the smaller ones for maximum gains. This is because at their time the muscles are not fatigued and performance is at its best.
Trainer: It is essential for you to take expert advice from a professional trainer in order to avail maximum benefits from your training program. Strength exercises require the application of the right techniques, the absence of which might result in an injury.

Before enrolling yourself in any strength training program, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as high blood pressure, coronary heart disease, asthma, cancer, osteoporosis, rheumatoid arthritis etc. with your doctor prior to joining any program.

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Strength Training For Kids: Training the young athlete

Strength training is the practice of using free weights, weight machines, and rubber resistance bands to build muscles. By the application of resistance, the muscles work extra hard in order to move. This automatically causes them to become stronger and more efficient. Strength training helps strengthen the muscles, tendons and ligaments, increases bone density, improves endurance, boosts the body’s capability to resist injury and promotes the overall health of the body. Strength Training for Kids should not be mistaken for weight lifting, bodybuilding or power lifting. It is a carefully structured program comprising of various exercises to increase muscle strength and endurance. Strength training for children does not focus on lifting the heaviest weight possible, but lays emphasis on lifting lighter weights, controlled movement and the application of proper technique and safety.

Strength training for kids: a healthy habit
Children can develop muscle strength by using free weights, weight machines, resistance bands and their own body weight. There are various benefits of enrolling your child in a good strength training program. With good technique and right amount of resistance it increases the body’s susceptibility to injuries, improves muscular strength and endurance.

The various uses of strength include:
•    Increases the child’s muscle strength, muscle mass and endurance.
•    It protects the muscles and joints from injuries.
•    It augments performance in particular sports.
•    It develops stronger bones.
•    It increases the body’s metabolism.
•    It leads to better lungs and heart function.
•    It lowers blood cholesterol level.
•    It makes the child self disciplined.
•    It improves concentration.
•    It improves self esteem, confidence and the feel good factor.

Strength training also benefits those kids with a focused interest in a specific sport or activity such as skating, dancing, pole jumping, football, baseball, gymnastics, hockey, swimming, etc.

Important guidelines for Strength Training For Kids:
The application of the right technique is of utmost importance in strength training. Therefore, it is essential to send your child for any training classes only when he / she is mature enough to understand and accept directions.

The right technique: Application of the right technique is the most important factor in most strength exercises. It leads to the performance of smooth, controlled movements, less resistance and several repetitions.
Customized program: It is a great idea to enroll your child in a tailor made program depending on his age, size, sports and interest. It is better to go in for a customized program in order to avail maximum benefits.

Instructions: It is important to demonstrate the various exercises in front of the child and assist in performing them. If you plan on enrolling your child in a class, you need to make sure that there is at least one trainer for every ten students. It is also necessary to have a spotter or supervisor to keep a watch during strength training. Application of the wrong form can result in injury.

Warm up:  It is essential for children to warm up before any exercises. This can be done by jogging, skipping, treadmill exercises, aerobics, etc. It helps transfer oxygen to various parts of the body. This should be followed by a proper stretching routine for five to seven minutes. This increases the body temperature and pulse rate and prevents injuries.

Rest periods: There should be a rest period of at least 1 day between strength training sessions. 2 to 3 sessions per week for 1 hour are sufficient for children.

Monitor the progress:  you can teach your child how to maintain an exercise chart or journal. This will be helpful in tracking the child’s progress from time to time. It also determines the pace of training, achievements and goals.

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