Many women nowadays are into resistance training. Many get into resistance training programs engaging into sports. Resistance training is important for women. It permits 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 lift weights by mistake. 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.
Normally, women 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? When you were still young, your body may no longer have the same strength. This happens because of aging process or just because of the lifestyle you have. 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.
You should first work on your larger muscles than the smaller ones when you are ready to lift weights. Finally, you may then go to the muscles that are isolated. You may execute push-ups that can magnify 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 do 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 keep in mind that you work on the opposite muscles. Muscles tend to get imbalanced specifically 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. These few lines I got from one of my friends, who is working for Vision Infonet which is the leading provider of Medical Transcription, Medical Billing, and Electronic Medical Records.
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. You will see that you are more ready and physically fit for many kinds of sports after the resistance training.
If you’v been training, here’s a short list of bodybuilding fiction.
1. 12 Rep rule
Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.
The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.
2. Three Set rule
The truth is there’s nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be based on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.
3. Three to four exercises per group
The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.
4. My knees, my toes
It is a gym folklore that you “should not let your knees go past your toes." Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.
But when the forward movement of the knee was restricted, hip stress increased nearly 10 times or (1000%). Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back.
Focus on your upper body position and less on the knee. When doing squats and lunges, keep the torso in an upright position as much as possible. These reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.
5. Lift weights, draw abs
The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.
This information about Muscle Fitness I got from one my friend, who is working for Vision Infonet which is the leading provider of Medical Transcription, Medical Billing, and Electronic Medical Records.