Posts belonging to Category 'Weight Training'

Tips For Weight Training Programs for Women

Exercise is a great way for women to stay or get in shape. It also has many benefits such as improved posture, better self image and mood, improved cardiovascular system, better immune system response and many others. Overall this means that your entire body will benefit. One of the many ways a woman can choose to do this is through a weight training program. I know I keep talking about incorporating weights into your program and the reason for this is because I truly believe it’s very important. It’s important for everyone but especially so for the over 40 woman.

There are a few tips you should keep in mind when looking at different weight training programs for women.The first thing you should consider is the impact level. You will want to choose a program that is at the right level for you. If you are a beginner, you do not want to end up in an advanced class where you will risk pulling a muscle or have something even worse happen to you. On the flip side, you do not want to choose a program that is too easy for you as this will not give you any real muscle building benefit. It is a good idea to find a training program that is adaptive or will fit around you and your particular strength level.

If you decide to go to a gym or choose a personal trainer, choose one that you know you can trust. It is important to make sure that they are trained and certified. This is the only way to know that they will know the proper techniques and poses to use. Do not just trust yourself to someone who has just gone to the gym for years and looks buff. One wrong move or stance can seriously hurt your body.

Another way to go is to design your own program and workout at home at your own pace. This option is not however for the uninitiated. If you have no experience working with weights, it may be better to start off with someone who does initially. For those of you who would like to design your own program there are two programs I would recommend. The first is Tony Horton’s 10 MINUTE TRAINER 5 Workouts SET – Includes Resistance Band and Other Extras Tips For Weight Training Programs for Women from Beach Body. The workouts are quick and manageable and the resistance bands get you used to working your muscles. The other program  is P90X Extreme Home Fitness with Tony Horton Tips For Weight Training Programs for Women also from Beach Body. This is a more advanced program but you can use the 13 DVDs to design your own program. I own and use both these programs and recommend them highly.

Another thing to think about with weight training programs for women is to keep it interesting in order to keep committed. One way you can do this is to get a few of your friends to go with you. You may even try to have some friendly competition between yourselves on seeing who can lose the most weight. It is always a good idea to set goals for yourself and remember to reward yourself for meeting those goals. Maybe there is a dress you fell in love with. Set a goal of losing two dress sizes and buy the dress in that size when you reach your goal.

Weight training programs are important for women, especially as you age. The older you get, the quicker your body will lose muscle. That is why it is important to keep working on trying to build muscle. This does not mean that you have to bulk up and have huge muscles. Even if you just work on toning your muscles, you are still promoting new muscle growth. This will not only help with keeping your weight at an optimal level, but can keep your blood pressure under control and can even help with fighting the symptoms of menopause and osteoporosis.

Please never forget to always talk to your doctor before beginning any exercise program.

Weight Training Over 40

There are many advantages for women of any age to add a weight training regimen to their workout routine.  Weight training not only increases your lean muscle mass but it also increases your metabolic rate, allowing you to burn more calories throughout the day.  Muscle cells are continually active and burn more calories than fat cells, which are dormant storage cells.  Since our metabolic rate is an important step in managing health, doing things to keep calories burning is critical to our weight maintenance and to feeling good about ourselves.  The more muscle you build, the better your overall health will be.

For women over 40, the benefits of weight training are even more significant.  As we age, women naturally lose muscle mass at a much faster rate.  Weight training can counteract that decrease by preventing loss of muscle mass and allowing you to actually increase the amount of muscle on your body.  There are many studies that show that weight training in women over 40 can also improve other medical complications like diabetes, arthritis, and even depression.

From a mental health standpoint, weight training and the effect it has on metabolic rate will give you more energy and release feel-good endorphins that help you create positive energy and well-being.  If you combine aerobic exercise and weight training, you can have an enormous impact on your overall health – physical and mental.

Worried you might end up looking like a female Arnold Schwarzenegger?  It’s really not something you have to worry about.  In order to build those big, bulky muscles, you need very heavy weights and a lot of testosterone.  The weight training you will be doing consists of a lot of repetition using a small amount of weights.  What will happen over time is beautiful definition.

Do you have flabby arms?  Did you inherit your grandma’s swinging triceps flab? Try arm exercises to tighten the flab and give you beautifully shaped arms.  Trust me; you’ll be dying for summer and an excuse to wear sleeveless blouses.

One of the best reasons for women over 40 to consider weight training is because of the benefit it has for your bones.  Bone density begins to decrease as women age;   weight training will increase bone density and help prevent osteoporosis as well as keep your tendons and ligaments flexible and your joints strong.

As your body grows stronger and leaner, things like picking up your children or grandchildren will become easier – and so will things like going dancing, hiking in the mountains, and climbing stairs.  Adding weight training to your fitness program is a sure first step in becoming the new and improved you.