Amazon.com
From the elite athlete to weekend warriors trying to stay in shape, this Bosu Balance Trainer helps to strengthen and coordinate your body (including the muscles that you don’t see). The trainer targets the core muscles of your body–those muscles around your abdominal and back area–helping you to not only gain strength, trim, and tone, but to help coordinate your entire body. This set includes a blue Bosu balance trainer, a workout DVD, a pump, and an exercise manua (more…)
Amazon.com
Appropriate for everyone from elite athletes to kids to weekend warriors trying to stay in shape, the Bosu 3D System Balance Trainer helps you strengthen and coordinate several major muscle groups, including the muscles you don’t see. The 3D System targets your core muscles–the muscles around your abdominal and back area–while you perform a host of different workouts, from lunges and bicep curls to lateral shoulder raises and hip extensions. As a result, you not (more…)
Amazon.com
Appropriate for everyone from elite athletes to kids to weekend warriors trying to stay in shape, the Bosu balance trainer helps you strengthen and coordinate several major muscle groups, including the muscles you don’t see. The Bosu targets your core muscles–the muscles around your abdominal and back area–while you perform a host of different workouts, from squats and bicep curls to lateral shoulder raises and hip extensions. As a result, you not only gain strength (more…)
As a personal trainer, I get asked by many women why they should start weight training. Very often, the biggest concern for most women exercisers is gaining bulky muscles. Obviously, this is not true due to the fact that women do not have high level of testosterone to do that. In terms of the benefits of weight training, it has been hugely overlooked. The following are the 5 biggest reasons why women should do weight training.Increase Metabolism
In terms of weight management, it’s advantageous to have high metabolism as it would mean that the body is very capable of burning high amount of calories. This is crucial because you would have to exercise more to burn the same amount of calories compared to someone who has a higher metabolism than you. With proper weight training, it can kick up your metabolism.Improve Toning
Weight training not only gives your metabolism a big boost, it also tones the body. And most women who exercise are concerned about their bodies shapes and hope to get a lean and toned body from exercise. Because of the higher metabolism, higher amount of fat calories are expended at rest and during exercise that results in the melting of the body fat. When the excess fat is removed from the body, it allows you to show the tones in the body that are the results of weight training.Prevent Osteoporosis
Osteoporosis is the loss of bone mass due to the loss of calcium. This will weaken the bone and cause the bone to break easily. Unfortunately, women often suffer more from this than men due to loss of estrogen after menopause. By starting strength training early, it can prevent and delay the effects of osteoporosis. In some cases, it can strengthened the bones.Prevent Sarcopenia
Sarcopenia refers to the loss of muscle size and mass that leads to the declining strength with increasing age. With loss of strength, it can lead to potential fall injuries and loss of function. As women started off with less muscle fibers than men, they are dramatically affected by sarcopenia as they aged. Strength training can help greatly reduced effects of sarcopenia and improve function. Therefore, it is important for women to engage in such training early in life.Improve Functional Strength
Most importantly, our quality of life is much affected by out functional strength. Without functional strength, we will find it hard to carry our groceries, move your furniture in your home, squat and lean over to pick up your baby and walk up the stairs. Strength training basically improves your abilities to carry out your daily chores.Prevent Injuries
With more muscles and more functional strength, balance is improved and the joints are stronger. As such, the risk of fall is greatly reduced thus decreasing the potential of injury.
In conclusion, weight training should be part of women’s fitness regime. It is important that weight training program and techniques should be good in order to get the best out of weight training.
As a Perth boot camp instructor and personal trainer I have been asked by many women about the value of strength training. Very often, many ladies who exercise are worried about becoming larger and heavier from regular strength training. Especially in the area of weight loss, many people do not see how strength training can help in this area. When it comes to weight loss, most people would first think about doing aerobics exercises to burn as much calories as possible to induce weight loss. However, strength training had been a very underrated compliments to cardio training in the success of weight loss, shaping and overall fitness in women. With this article, I shall dispel the most common myths of strength training with women.Strength Training Can Cause Women to Put on Huge Bulky Muscles
This is the most common strength training myth among women. The truth is, women who do strength training will not get bulky muscles as seen in men. This is due to the fact that women have about 15- to 20-fold lower concentration of a muscle-building hormone called testosterone than men do. Without this muscle-building hormone, it is impossible to develop any sort of muscles bulk.Muscle Gained from Strength Training can Convert to Fat when Training Stops
Muscle cannot be converted to fat. Muscle can only shrink due to detraining. Very often, the increased girth sizes in the body are due to increased fat tissues or deposits on the body. This is due to poor diet and lack of exercise in general. In fact, strength training helps increase lean muscle tissue that has a direct influence in the metabolism. With higher metabolism, the body burn more energy in general leading to fat loss.Women Should Avoid Strength Training with High Load
There is no reason for a woman not to train with high load. In fact, the strength training would be deemed as ineffective if insufficient load is imposed on the body. There will no adaptations required in the body to increase more lean muscle tissue, bone mass and connective tissue around the joints. Unfortunately, many women believe that lifting light weights with high volume of repetitions is the way to go for body toning.Women should do a different Strength Training Program than Men
As women are perceived as the weaker gender, it is often suggested that women should stick with weight machines and slow tempo weight lifting to avoid injuries. It is totally untrue as women adapt physiologically to strength training similar to men and no evidence shows that they are more predisposed to injuries just because of gender differences. In fact, women should engaged in similar sort of strength training program if they have similar training goals. The only difference here is that women do not bulk up like the men.
In conclusion, women should never be afraid to train hard with weights because there is no evidence to show any adverse effects of weight training. In truth, there is many benefits for women to do strength training. The benefits range from improved toned, strength to increased metabolism.
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