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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Fitness and Exercise Diet for overall development

The health and fitness industry is loaded with all kinds of products and services aimed at bringing about complete wellness of the mind and body in individuals. Majority of Americans are affected by obesity and related disorders such as diabetes, heart disease, depression, stress, hypertension, cancers etc. which are an outcome of sedentary lifestyles. More and more people are becoming health conscious and are making every possible effort to remain fit in order to promote good health and longevity. The most important aspects of keeping fit are regular exercise, a well balanced diet, adequate amount of relaxation and appropriate supplementation.

Fitness and exercise diet are necessary to attain a well toned body and promote the overall wellbeing of the individual. Diet plays a crucial role in enhancing your workout sessions and provides the much needed nutrients for the proper functioning of the body. It is the primary source by means of which all the essential proteins, carbohydrates, fats, vitamins and minerals are supplied to the body.

Before following any fitness and exercise diet plan, it is necessary for you to consult a fitness expert who can chalk out an appropriate workout and diet plan depending on the specific needs of your body. You must also consult a registered medical practitioner before following any exercise or diet schedule in order to ensure if it is likely to benefit you in the long run or not. You must also make a note of any allergies or medical conditions you might be prone to such as diabetes, hypertension, cancers, obesity, respiratory problems, prostrate, osteoporosis, coronary heart disease, asthma etc. before following any fitness regime.

As per experts, it is recommended to take 4 to 5 evenly spaced out meals during the day in order to provide the essential nutrients to the body. An ideal fitness and exercise diet consists of 40% proteins, 40% carbohydrates and 20% essential fats. If you are on a specific exercise plan, you must consider your goals and follow a diet plan accordingly. There are two types of exercise diet plans:

Low Carbohydrate – high Fat diet
Low Fat – High Carbohydrate diet

If you are looking to gain lean muscle mass, a high carbohydrate and protein diet that is low in fat is essential for you. This type of an anabolic diet is the best in terms of maintaining the body and helping in its development. A low carbohydrate and high fat diet is recommended for those looking to gain weight.

It is necessary to include the right quantity of proteins, carbohydrates, essential fats, vitamins and minerals in your dietary intake. Along with this, it is suggested that you add nutritional supplements in your diet to meet the Recommended Daily Allowance (RDA) of different nutrients on a regular basis. This keeps your body intact and augments the process of growth and development. There are a variety of nutritional supplements available in the market such as snacking bars, powders, meal replacement supplements, capsules, injections, liquid serums etc.

A good fitness and exercise diet helps boost the immune system, provides appropriate nourishment to the body, helps fight a number of diseases, enables the body to bear everyday wear and tear and quickens recovery.

Water: This is one of the most important aspects of a well balanced diet. Water is essential to carry out all the processes of the body and keeps it hydrated. It is recommended that you drink 8 – 10 glasses of water on a daily basis depending on your body’s requirements. Water also helps to flush out harmful toxins from the body.

Eating right and exercising regularly is the key to maintaining good health. Exercising helps release stress, fights fatigue, improves the blood circulation of the body and helps maintain a healthy heart. It reduces the risk of various diseases such as obesity, asthma, hypertension, increased cholesterol levels, stress, depression etc.  It increases the stamina and flexibility of the body, slows the process of ageing and enhances the overall performance of the individual in every sphere.

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