Many Women nowadays are into resistance Training. Many get into resistance Training programs engaging into sports. Resistance Training is important for Women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.
Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many Women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.
Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken.
You can benefit many things when you get into resistance Training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance Training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.
You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out.
In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.
When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges.
You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise.
You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.
Always take a rest after your resistance Training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance Training, you will see that you are more ready and physically fit for many kinds of sports.
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Many Women nowadays are into resistance Training. Many get into resistance Training programs engaging into sports. Resistance Training is important for Women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.
Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many Women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.
Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken.
You can benefit many things when you get into resistance Training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance Training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.
You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out.
In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.
When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges.
You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise.
You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.
Always take a rest after your resistance Training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance Training, you will see that you are more ready and physically fit for many kinds of sports.
The numbers on your scale do not indicate whether you are fit or fat. Far more significant than your total body weight is the composition of your body tissue. If a man’s fatty tissue is bigger than 14% up to 15% of his body mass, or if a woman’s is more than 20% to 22%, he or she is overweight, or more precisely, overfat.
A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very fat persons. The reason is that the fittest, not the fattest survive.
The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the “ever reliable” result of the weighing scale.
It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure.
Some of the calories people ingest are used for basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into “work metabolism,” the energy expenditure required for any physical activity.
Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.
Winning the War Against Fat
When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.
Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.
Now, you might ask, "What should be done instead?" The answer: Cross Training.
After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating Cross Training in order to overcome or break the monotony or dullness in an exercise program.
Cross Training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating Cross Training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom.
Three of the most commonly used activities whenever a person decides to engage into Cross Training are swimming, running, and cycling.
In Cross Training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.
If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.
Cross Training offers a variety of benefits for Fitness and Fatloss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your “losing weight” more bearable.
Cross Training has three basic components:
1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a careful planned walking and jogging regimen, depending on Fitness level.
2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.
3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most of the people who wish to try to lose some fat.
Indeed, Cross Training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage into Cross Training, you will be aware of it that you have already achieve your desired weight.
Boiled down, Cross Training is, certainly, one way of having fun.
If there is one equipment you should not miss in your Training, it is the Stability ball. The market comes up with new Training tools every now and then. Yet you are not sure if they do work and if they are safe. So for one that is guaranteed to work, use the Stability ball. What Is a Stability Ball? This is a large and inflatable ball used as an exercise equipment. Despite being air-filled, it is generally heavy-duty and capable to hold 600 to 700 pounds of weight. It is comfortable and gives good support. It perfectly suits the trainee as it easily goes with the structure of the body. This exercise tool is also sometimes called as the physioball or the Swiss Ball. The good thing about using the Stability ball is it reduces the perception of ‘working’ in Training, especially for beginners. It gives some element of ‘play’ as you get rough with the Training. It adds some fun and excitement as you advance in the movements and techniques. Another good point with the ball is that it can be used by anybody. No fitness level is required. It is very portable and light weight, easy to bring along even when traveling. It is also inexpensive compared to other exercise equipment and it could last for a very long time. How Stability Balls Came About? The use of the Stability balls for Training can be traced in rehabilitation. As early as the 1900’s, physical therapists have been using balls in addressing the neurological disorders of their patients. Then, in the early 1960’s, Aquilino Cosani, an Italian toy maker, made the ball and sold it, known then as the ‘Gymnastik.’ Two decades after, Cosani came up with a company called Gymnic and became the major supplier of the Stability ball to most rehabilitation programs and centers. The ball then shifted from the rehabilitation to the athletic area, in the 90’s. It was used to condition the body of professional athletes. From then on, the ball became very prominent in the fitness community. At present medical specialists and fitness professionals very much recommend the use of the Stability ball by the public. It serves more than solving physical problems. It is good in preventing you from having one. What Are the Benefits of Using a Stability Ball? The Stability ball definitely is best to improve the strength of the abs and the lower-backs. It improves as well the functional strength, balance and flexibility of the body. 1. Proper Alignment Using the ball during Training will test the body to make use of the different parts to maintain the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the body as different muscles are utilized in movement, especially the ones that are not usually used. The challenge posed by the ball is to maintain balance. As one aims to get the proper balance, the alignment of the body parts is also improved. 2. Great Abs For people working out to achieve great abs, this ball can definitely target the abdominal areas. The abs and the back muscles are simultaneously moved as you work in your balance. Just imagine the good feeling of having a flat stomach area and you will definitely love this ball. 3. Muscle Strength and Endurance The Stability ball can help in alleviating any back pain and preventing one in the future. As all the major muscle groups are exercised, the muscle tone, strength and endurance are also improved. Thus it gives the body flexibility, Stability and resistance. 4. Core Stability This concerns the major muscles that helps stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how ‘deep’ or ‘into the core’ these muscles are, they are still exercised. This is something only the Stability ball can guarantee. 5. Stretching The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions. 6. Losing Weight Of course, with all the good Benefits of using the ball, you will not miss out on the aspect of losing weight. With regular exercises and Trainings done with the Stability ball, a person can lose some unwanted pounds as the body is firmed. Health is definitely your most important asset. So do your regular exercises and maintain a healthy diet. Furthermore, have a happy and fun Training with the Stability ball.
Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training.
What Is resistance training?
resistance training involves activities that use weights, machines and even body weight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.
This kind of training is usually associated with athletes who have to build up their bodies. Most people would think that when resistance training is done, the body will grow bigger. Actually it will not. resistance training is simply about increasing the strength of the body, not its size.
Actually, this can be practiced by anyone. It basically builds and tones the muscle to give the body a better look. This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training.
How Does resistance training Work?
A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction.
Before doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights.
resistance training can also be done without resorting to the equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.
What Are the Benefits of resistance training?
1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to post-menopausal women.
Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. resistance training is one physical activity that can address this.
2. Increase Strength
Strong bones and strong muscles will be developed as you undergo the resistance training program.
3. Increase the Range of Activities
When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.
4. Reduce the Body Fat
Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner.
5. Improve State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders
6. Improve Heart Condition
Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.
This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis, following a schedule that the doctor or the physical trainer would recommend. If done incorrectly, the Benefits of the program may not be enjoyed and it can even result the injury.
The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and its overall look are at stake in the resistance training. So you better be sure to do it properly.
