Appears courtesy of Exercise and Nutrition Tips.
When I mention weight training programs to some women first I get a face and then I usually get a response like “I don’t want to get bulky”. I then try to explain to them all the benefits that weight training can give a woman but it isn’t until I mention that it can also help burn more fat that I really get their attention. Women need to incorporate weight training into their fitness routines in order to have the best body that they can possibly have. Many women are not aware of the many wonderful body altering and life changing effects weight training has.
First, let’s talk about body shape and body composition. Most women want to become more firm and leaner. In many cases, women want to defeat the battle with the hips, thighs and back of the upper arms by toning up these problem areas, but they want to reduce the size of these areas also .
Aerobic training is great but when you combine it with weight training the results are greater.
Women have different goals than men so they shouldn’t train like men. The repetition range should be from 12 to 15 repetitions with a weight that enables you to do 12-15 reps. As for the weight, here is the area women stall their progress. With the fear of getting bulky, many will increase the reps and not increase the weight. I see some doing reps of 20-25! They would rather do more reps than increase the weight because of the fear of getting bulky! Raise the weight not the reps! You will not get bulky if you stay in the 12-15 rep range. You will benefit with more weight and 12-15 reps than less weight and 20-25 reps.
Let me discuss time in between exercises. The amount of time in between exercises all depends on what you are looking to achieve. Men usually like to train for strength so taking 2-3 minutes between exercises is usually done. Women tend to want to burn calories so they can take less time. Taking 30 seconds to a minute will keep the heart rate up and give you an aerobic like activity causing you to keep the calorie burning going.
The physical changes to your body that will result from consistent weight training will be visible. There are also numerous health benefits that only resistance training can provide for women such as:
* Helps prevent osteoporosis
* Increasing bone mass.
* Improve the strength and function of tendons and ligaments.
* Rev-up metabolism by building lean muscle. For every pound of lean muscle built, an additional 50 calories a day will be used.
* Replaces the 1/2 pound of muscle that we lose each year as we age, beginning at around the age of 30.
There are many other benefits of resistance training, but those are several important ones. If properly done, your workout can provide you with results that can reverse some of the inevitable results of aging.
If done properly, resistance training will in fact reduce and firm the areas that you battle with that won’t go away.
Remember, it is never too late and you are never too old to begin. No matter if you are in your 20′s or your 80′s, weight training can change your life by making you stronger, and firmer in a very feminine way!