Plug Into Girl Power!
Women and strength training -- do they go together? Without a doubt! Strength training offers so many important benefits that it should be a part of every woman's fitness program.
The obvious benefit is... it makes you strong! Strong women are able to accomplish their daily tasks with greater ease. Also, if you're strong, you'll look and feel better. Increased self-confidence and self-esteem will be evident in all aspects of your life.
Strength training is your secret weapon to increased metabolism. During cardiovascular exercise, you burn calories and fat and continue to burn calories for a period following your workout -- known as after burn. If you strength train consistently, you add muscle, which is metabolically active 365/24/7.
A pound of fat burns about two calories a day. A pound of muscle burns approximately 35-50 calories a day! I know what you’re thinking: Where do I sign up?! The answer is eDiets.com. Your eDiets customized fitness plan, 3-D animations, personalized meal plan and the fulfillment of your goals are just a click away.
Osteoporosis is a silent disease, because there are no outward symptoms. People with osteoporosis usually don’t know they have it until a sudden bump or fall causes a fracture. Twenty eight million Americans have osteoporosis. Eighty percent of them are women. Most of these women are post-menopausal. Strength training with resistance causes overload on not only the muscles but the bones, tendons and ligaments as well. This overload stimulates bones to retain the minerals necessary to keep them dense and strong (including the joints), thus preventing the onset or progression of osteoporosis.
For women who are suffering the slings and arrows of menopause, there's good news as well. Engaging in a regular program of physical activity can help manage the uncomfortable symptoms of menopause and the related health concerns, such as heart disease and osteoporosis. The mood-elevating, tension-relieving effects of exercise help reduce the depression and anxiety that often accompanies menopause. Exercise helps reduce and prevent symptoms such as hot flashes, joint pain, anxiety, irritability, sleep disturbances and insomnia.
Let’s get one thing straight -- strength training will not necessarily make you bulk up! In general, women don’t have the testosterone levels that men have to help them build muscle. But that’s just part of the equation. Your response to strength training is predetermined by your genetics and, as a result, your body type. There are three different body types. You may find one that describes you perfectly, or you may relate to a combination of body types.
Mesomorphs tend to be muscular and have fairly large bones and shoulders that are a little wider than their hips. Think Janet Jackson, Madonna. Endomorphs tend to be curvy, store more body fat and have larger bones than the other two types. Think Oprah Winfrey. Ectomorphs are typically skinny and small-boned with shoulders and hips the same width. Think Calista Flockheart, Audrey Hepburn.
Mesomorphs will build muscle faster than endomorphs. Also, endomorphs generally have to reduce body fat to see the results of their strength training efforts. Ectomorphs are less likely to build muscle but will experience strength gains from a regular strength training program.
After determining your body type and deciding what your fitness goals are, follow the appropriate guidelines below to get the results you're looking for.
Goal:
Muscle Size
Repetition Range:
6-10 reps to momentary muscle failure
Goal:
Muscle Strength
8-12 reps to momentary muscle failure
Goal:
Muscle Tone
10–15 reps to momentary muscle failure
To reap the benefits of exercise, a balanced program of weight-bearing aerobic activity, progressive, total body strength training and flexibility is essential. Consistency is key. Strive for some moderate activity daily, or at least most days of the week, every week.
You'll see how crucial strength training is to your fitness program. Be strong, be healthy!
