The Importance of Resistance Training For Women

More and more women these days are recognizing the benefits of resistance training. Resistance training is beneficial to just about anyone of any age, but it is especially important for women, who are at higher risk of bone problems as we age. Resistance training promotes physical activity and helps maintain a healthy body as we get older.

Lying dumbbell triceps extension (Photo credit: Wikipedia)

But before you start lifting weights, you should know the proper way to execute the exercises. Many women may experience injuries when they incorrectly lift weights, especially if it's a new activity that hasn't been tried before. Seek the assistance of a qualified personal trainer if you are new to resistance training. If you are overweight, you'll probably want to add in some cardio exercise such as walking or interval training or jogging, as this is just as important to your overall fitness, but resistance training will help you achieve your optimal weight more quickly, and will assist in your other weight loss efforts.

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. This discrepancy can get worse as you get older. Your body may no longer have the same strength as when you were young. Often this is simply a result of lifestyle changes. When it comes to muscle tone and function, "move it or lose it" was never more true!

You can benefit in many ways when you get into resistance training. Even if you are not an athlete or a body-building enthusiast, you can get a lot out of a good resistance training program. Having an active body and well-toned muscles can provide you more strength and endurance to perform the tasks of your daily life, as well as to participate in fun recreational activities that keep you active and fit.  

Before starting your resistance training exercises, you may want to 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 pain after the work out. Muscles tend to get sore, and also can be strained, if you are not well warmed-up before the workout. In addition, muscle stretching improves your flexibility. You will be able to execute the exercises more comfortably and effectively.

Leg press machine. (Photo credit: Wikipedia)

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. For example, push-ups can enhance the upper muscles of the body, but before going there, you should first focus on the larger muscle groups such as those in your quads, thighs and butt. Exercises for these areas include such movements as squats, box step-ups, and lunges. You may also use the leg extension machine and the leg press machine to exercise these areas.

It is important to always remember to also work the opposing muscles. Muscles can get imbalanced if the exercises you do are not equally distributed, and this can lead to injury. For example, when performing triceps extension exercises, it is advised that you also do bicep exercises to balance it out. If you work out on the chest and the stomach area with crunches or other similar exercises, it is important that you also do back extension exercises to keep things in balance and prevent injury.

Always take a rest and do a few stretches after your resistance training workout. Drink plenty of water, and allow your muscles to cool gradually by moving around a bit. This can help prevent muscle soreness. Once you've been participating in resistance training for a while, you will find that you are more ready and physically fit for many kinds of sports and other fun activities that can enhance your life.

Video - Pregnancy Exercises - Back & Butt

Here is a great video with some easy exercises for strengthening and toning your back and butt - a couple of areas that will be very important to keep strong during your pregnancy - especially later on as you get bigger and your growing belly starts to put extra pressure on your back.  Keeping these muscles strong and in shape can help prevent back pain and also help with your balance. This is a safe but no-nonsense workout that only takes a few minutes.  Be sure to consult your physician before doing these or any other exercises while pregnant, and you should always warm up first. For a good warm up by the same instructor, visit this link: http://www.youtube.com/watch?v=nrpaAfmVzCc&feature=youtube_gdata

Pregnancy Exercises - Back and Butt
Exercises for back, legs and glutes that can safely be performed throughout your entire pregnancy. Effective, safe moves for anyone interested in strengthening and toning their body.


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Video - Myths About Strength Training for Women

Although some people think of weight or strength training as being a fitness method for men, women need strong bodies too! Strong muscles is something that we, as humans, all need in order to live healthy and pain-free lives. This video discusses some of the common myths surrounding strength training, and the reasons why this can be an important part of your fitness routine, whether you are male or female. If you're a woman and haven't tried weight training or strength training, you will want to watch this, as it covers a lot of interesting stuff in a short amount of time.

Strength Training for Women - Myths
Many women think that strength training with weights is something only men should be doing, but in reality it holds as many benefits for them as it does for men. In this video we are going to have a look at the most common myths that surround the top...

Related articles on Strength Training for Women:

• Why Women Must Do Weight Training (sportales.com)
• 6 Reasons to Add Strength Training to Your Workout Plan (everydayhealth.com)
• Boost Your Metabolism: Learn the ABC's of Strength Training (self.com)
• The Best Weight Training Routines for Women (brighthub.com)

The Strong Way to Women's Health

 Fitness, muscle-building and gym work-outs have gone beyond the traditional all-male club. With all the recent talk about fitness and health and a healthy lifestyle, women have joined the club as well. However, men and women have different fitness needs.

Image via WikipediaWomen’s fitness and exercise needs are focused on the muscles of the upper back. Most of their exercise work-outs are also designed for the stomach muscles, especially those who have just given birth. At the same time, exercises for women are usually designed for weight loss.

And while men tend to focus on muscle building whereas women work on toning their muscles, strength training is important for both.

Here are a few things to inspire us women to get busy and start building up our muscle strength:

• Make the performance of your usual tasks easier with a physically strong body. Chores will be easier, lifting your kids, the grocery or the laundry will be a piece of cake. Consequently, it will reduce possible strain on the muscles and injury. Regular training can increase a woman’s strength by 30 to 50 percent. 
• Lose fat at the same time. A strength training routine done 2 to 3 times a week for a span of two months can result to two pounds of muscles and would mean a reduction of 3.5 pounds of fat. The more muscles and less fat, the faster is your metabolism, which ultimately means your body burns calories faster than before. 
• Fight osteoporosis. Weight training increases spinal bone mineral density which means a lesser risk of osteoporosis. 
• Fight heart disease and diabetes. Weight improvement improves cardiovascular health by lowering the bad cholesterol and blood pressure. It also improves glucose use in the body by 23 percent which reduces the risk of diabetes.

Strong, flexible muscles are the road to a healthier you. Not only does strength promote a healthier body, but it also develops a healthier attitude and a healthier heart. Women who engage in regular strength training are more confident, with a more positive outlook in life.

Image via WikipediaSo how do you get started?

For those who lead very busy lifestyles, hitting the gym and starting on a regular fitness plan may seem the perfect way to keep fit. But for those starting at a low fitness level, starting out on a regular walking exercise is the way to go. Start at a manageable rate. A 10 to 15 minute walk is a good way to start. Prior to a workout, make sure to stretch your major muscles. Work your muscles on the front of your thighs. Stretch your shoulder muscles by standing straight and rolling the shoulders backward in a circular motion. And of course, don’t forget to observe proper nutrition. Load up on water to prevent dehydration. Consume carbohydrates before starting on your work-out.

For those with joint and bone diseases, swimming may prove to be a less stressful activity for your muscles.

But the most important is, make time for your exercise. If you can’t hit the gym or start on a regular work-out plan, make sure that your day is filled with enough physical activity that keeps you going and always on the go. Women’s fitness is the key to your beauty!

(Be sure to check back in a couple of days  - we'll be featuring a very interesting video about the myths surrounding strength training for women!)

Some Strength-Training Tools: