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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