Weight Training for Women

Weight training for women is basically an organized exercise that makes the muscles of the body respond to body exercise, external weights, or other exercise equipment geared to promote strength and growth. Weight training for women is also known as resistance training or strength training that not only focuses on building muscles, but weight training for women can also provide:

    * 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.

Strength Training for Women

Strength training for women is a method for enhancing the condition and strength of the muscle tissues by way of gradually improving the capability of combating pressure with the use of fitness equipments, weights or dumbbells, as well as women’s own body weight. Strength training for women, just like weight training for women, is a component of strength training program for women where sessions are made to progressively increase the level of resistance in order to induce the growth of muscle strength which is beneficial in making women strong and dynamic.

Strength Training for Women over 50

Women start to experience imbalances in their body the moment they reach the age of 50. In most cases, right after menopause, they slowly lose muscle mass. This losing of muscle masses of no less than one pound each year reduces their capability to melt off around 50 calories each day that will subsequently result in attaining excess weight and decrease in balance. For this reason, strength training exercise for women is the ideal way to maintain the physical toughness as well as overall body composition that they need. Strength training for women over 50 is actually an activity which can provide the essential strength by minimally lifting free weights two times a week.

The benefits of strength training for women will not only include things like the capability to improve muscle mass, it likewise includes among others:

* Aid in backing the blood sugar level in the body

* Improves and sustain an excellent level of blood pressure

* Strength training for women also reduces cholesterol level

* On the stabilization of balance, strength training exercises aid in minimizing the possible risk of injury

* Strength training exercises for women likewise offer increased confidence which help reduce pressure, fears, and anxiety

* Standard strength training exercises for women in addition minimize back pains and the pain of arthritis

To discover the proper strength training for women, the following are some strength training ideas women should know. In strength training exercises for women, the muscles usually are overloaded to build tiny rips in the muscle tissue which fixes itself during relaxing intervals in between exercise routines and strengthening happens. Likewise, women don’t have sufficient testosterone for making huge muscles. Hence, there is no fear of becoming overly muscular once you go through a program for strength training for women. Now, you should look out for starters programs on strength training for women that offer ideal exercises in accordance with your preferences. Looking for a respected online fitness trainer is helpful to make sure that you get the specific program that is suitable for you.

Strength Training Diet for Women

Web based nutritionist can also be helpful in understanding about the diet women must look into so as to make their strength training for women exercises more effective. Women who are performing strength training exercises would include sufficient calories with their diet to support muscle growth as well as extra activities. On the other hand, extreme care ought to be considered so as not to gain fat. Ideally suited foods to consider are brown rice, whole grain breads, oatmeal, egg whites, tofu, fish, whey protein powder, quinoa, lean cuts of meat and poultry, yogurt, fresh fruits and vegetables. Fats coming from unsaturated sources are very important with the diet. Great sources of nutritious fats are salmon, mackerel, olive oil, almonds, natural peanut butter and avocado fruits.

Strength training for women will not only make women’s body tough, healthier and sexy, but also reshapes their lives. Strength training for women exercises minimizes the loss of muscles caused by aging and enhances stability as well as emotional well-being. Strength training for women is likewise about developing wholesome habits that strengthen the function of women’s mind and body. The American Medical Association (AMA) stated that strength training for women as well as other health related exercise programs are beneficial for women that have problems with heart ailments, high blood pressure, weakening of bones, joint disease, many forms of cancer, all forms of diabetes, fibromyalgia syndrome, and most of all weight problems. Maintain a positive attitude, stress-free, and healthy by signing up for a reliable program on strength training for women.