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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Benefits of Cardio Training: Pump up the blood

Cardio training is also known as aerobic training that uses large muscle groups in a continuous rhythmic manner for certain periods of time. Cardio exercises include running, jogging, skipping, cycling, sprinting, skating, elliptical training, walking, etc. Cardio exercises elevate the heart rate of the body and increase the supply of oxygen to all  parts of the body.  It is recommended to perform cardio exercises for a period of 25 to 60 minutes in a session. These exercises strengthen and raise the level of endurance of the heart and lungs, help burn excess body fat and significantly reduce the risk of coronary heart disease and high blood pressure.

One of the most important benefits of cardio training is that it helps combat obesity and associated risks of diabetes, hypertension, heart disease, cancers and increases levels of stress in the body. More than 61% of the total American population is in the grip of obesity which has become a life threatening disease and are looking for means to regain their health. .

Benefits of Cardio Training:
It is great for the heart: Cardio exercises result in increased heart rate that can be achieved during cardio work outs that are likely to improve the health of the heart and lungs. These exercises enable the heart to pump more blood in lesser beats and cause the lung to supply more oxygen with less effort. This enables the body to utilize oxygen to the fullest in various cells and muscle tissues. Cardiovascular training significantly reduces the risk of heart disease and improves the serum cholesterol level in the body along with the triglyceride levels.  20 to 30 minutes of cardio exercises for 3 days a week are great for the body.

It increases muscle mass: A combination of strength training and cardio training helps build muscle mass. By going back and forth between cardio training and weight training exercises you will be able to develop a great well toned body.  Regular cardio work outs increase the size of the capillaries in the muscles which also eliminate body waste and help relax sore muscles.

It helps burn fat: By adding four 30 minute cardio training sessions a week to your work outs will help you accelerate the process of burning excess body fat. It will also enhance the muscle tone and help you maintain a great body.

It increases metabolism: Cardiovascular exercises increase the body’s metabolism, thereby enabling you to burn excess calories. It also increases the body’s energy levels.

It boosts the immune system: Cardio training enhances the immune system of the body, thereby enabling the body to fight autoimmune diseases such as common cold and viral illnesses.

It improves mental stability and concentration: Cardio training is responsible for the release of endorphins or happy hormones and help eliminate stress, depression and anxiety disorders. It also increases focus and mental concentration. Endorphins also help relieve pain.

Types of cardio training:
There are various types of cardio training exercises that can be performed with less effort. These include walking, skipping, skating, running, jogging, aerobics, jumping, cycling etc. Walking is the most elementary cardio exercise and has a number of benefit. You must  choose an activity that you like. For instance if you dislike riding a cycle you must never opt for a stationary bike. Elliptical trainers are a great option for cardio work outs, particularly for those individuals who have a knee problem. You can also go in for various treadmill exercises for cardio training. If you don’t want to exercise, you can opt for any other activity such as dancing, skiing, ballet, gymnastics etc. for cardio training.

There are various benefits of cardio training but it is up to you to be able to trap them for your development. You must take guidance from a certified trainer before performing any exercises and develop a training schedule. This will enable you to perform the exercises on a regular basis to achieve your health goals.

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