* Good exercise for shaping and toning the body in order to attain a healthy appearance
* Prevention of common diseases in relation to aging such as hypertension, osteoporosis, diabetes, and cardiovascular diseases
* Building of strength and balance for proper functionality
* Assistance in recovery from chronic diseases and hospitalization due to accidents or muscle injuries.
Weight training for women has been declared by the American Medical Association as a good form of medicine for common illnesses related to aging. The common exercises for beginners of a weight training for women that can provide a wonderful full-body training are chest press, squat, leg press, dead-lift, biceps arm curl, and triceps push-downs, overhead press, lat pull-down, seat cable row, and crunch. These strength training exercises can train almost all parts of the main body muscle systems such as the legs, buttocks, abdominals, chest, back, arms, and the shoulders. In order to perform the exercises properly and avoid muscular injuries, it is advisable to get a gym instructor or a personal trainer particularly for weight training for women. These trainers can show how the exercises should be done properly and give information on the possible injuries if done wrongly.
Weight Training for Women at Home or at a Gym
Weight training for women can be done either at home or at a gym. If you decide to do it at home, you can very well find a reliable online personal trainer on the internet. Just make sure that he or she is a holder of an online personal training certification from a reputable health institution. To compliment your weight training for women, you could also find an online nutritionist to help you create a strength training diet women usually use. Without proper diet, the program for weight training for women may not give full positive results. Diet for women undergoing strength training exercises must focus on natural whole foods rather than processed products with plenty of harmful chemicals and preservatives; and food supplements.
Weight training for women combined with plyometric training exercises such as rim jumps or ankle hops, can provide excellent muscular strength and mass. However, if weights or squatting are to be used for the routine, a consultation with your doctor is crucial. Doing weight training for women at home will need a few sets of dumbbells and a couple of resistance bands. For exercises such as leg press, squat and dead-lift will place the spine under pressure, therefore, it is imperative that you maintain your back straight or slightly arched in order to avoid injuries. A rounded back should be avoided. Another parts of the body that should be provided with extra care, while doing weight training for women, are the shoulders. The shoulder is composed of a complex ball and socket joint that when over stressed may result to injury.
Weight Training for Women Exercises
Start the weight training for women with one or two repetitions using a low weight in order to get the feel of the routine. After which, you may try to make about ten consecutive repetitions. You must take rests in between sets in order to permit your body to replenish energy for the subsequent rounds. The rest period between each set could be about sixty seconds or five minutes depending on the weight and pressure. Weight training for women is not about speed in performing the sets, but it is about how you well you perform the routines. Proper execution coupled with proper diet will make weight training for women most effective and beneficial in achieving the health benefits every woman aspires.
