Improve Your Muscle Tone with Strength Training

Posted on January 10, 2014October 10, 2016Leave a commentPosted in Womens Fitness Help

The biggest mistakes are often made when it comes to strength training women. Even though the 1950’s are fifty plus years ago now, it seems like there are still a lot of hang ups when it comes to women and weight training. Women are able to do intense muscle building workouts just like men are – although, contrary to popular belief, working out is unlikely to cause a lot of muscle buildup unless you are taking a muscle building supplement. In fact, the sport of weight lifting will have the largest effect on your muscle tone, over any other workout activity.

Use Larger Weights To Improve Your Muscle Tone.

First of all, when it comes to strength training for women, you should throw away those tiny dumbbells that are sold in stores. These dumbbells might be marketed toward women, but the small 1-2 pound dumbbells will have very little effect on your actual muscle tone. This does not mean that you need to lift huge weights – but you should be able to feel the resistance in your arms when you pick up the dumbbells that you’re going to work out with.

In order to tone your muscles, you’re also going to have to do a lot of regular exercise. Toned muscles are not all that difficult to get, as long as you are able to stick to a regular and consistent workout routine. A good routine to get into is to work on your arm muscles one day, legs the next, abdominal muscles on the third day, and then take a break on the fourth and then repeat. This will give you enough time to heal in between workouts, but it is regular enough that you should end up with well-toned muscles in no time.

Studies have shown that people who are just beginning a workout program gain strength the fastest when they train each muscle group three times per week. It is also important to fit some cardio workouts into your week too. We recommend fitting three 30 minute workouts into your week. Cardio will help you to burn extra calories and also helps you with muscle recovery as it helps muscles to get rid of lactic acid build up that occurs from weight training. Muscles cannot properly rebuild themselves unless all lactic acid has been removed.

Pros and Cons Of Weight Training For Women

Posted on January 10, 2014October 10, 2016Leave a commentPosted in Womens Fitness Help

There are many women who attend a gym only to use the cardio equipment there. They never touch the weights. Most of them never get noticeable results either. If asked why they don’t train with weights the usual answer they give is “I don’t want to get bulky”. In this article I want to explain why women should not avoid weight training and why training with weights is actually appropriate for them.

Women athletes should not be intimidated by weight training. They think that training with weights will make them look less feminine. This is a very common misconception.

Let me explain why this is not true. It’s very simple – women don’t produce the quantities of anabolic hormones, necessary for excessive muscle growth. As a matter of fact even most men don’t.

In order for a female athlete to develop noticeable muscle mass, she would have to resort to pharmaceuticals that will dramatically increase her anabolic hormone levels. Without them a female athlete, using weights, would mostly tone up her body by eventually gaining some muscle mass and losing body fat.

Here are the facts. Even men, who train naturally, will most likely never develop muscle mass in excess, although they produce the anabolic hormone testosterone in their bodies.

Women produce only one tenth of the testosterone men do. So, the chances a female athlete would have results, similar to what a natural male athlete could have, are really small. Enough said about women and the possibility for excessive muscle mass development.

But why training with weights is appropriate for women?

The biggest reason why women should train with weights is weight training increases lean muscle mass. And lean muscle mass elevates the metabolic rate. This is the tissue that uses fat for fuel. The more muscle mass you have, the more fat you burn not only during workout but also throughout the day.

Every pound of lean muscle mass gained means up to 30 more calories a day burned. This number might not look significant but over the course of a year it translates into more that 3 pounds of fat burned.

Now you see why it’s important to maintain your muscle mass while dieting. Not only maintain but even try to build more, which will help burn the unwanted fat faster. Of course, as I said above, it’s not physiologically possible for women to build excessive muscle mass. So don’t be afraid to gain some that will come naturally.

This is only one of the benefits that comes with weight training. As we all know there are much more. Just keep in mind the following.

First, if you are a female, don’t be intimidated by weight training as this is not going to make you very muscular. It’s just not possible. Mother nature will not allow it.

Second: You should actually strive to build more lean muscle. By increasing your lean muscle mass you increase the amount of calories burned during physical activity as well as throughout the day.

Women’s Fitness Magazine Subscriptions

Posted on January 10, 2014October 10, 2016Leave a commentPosted in Womens Fitness Help

Recent news reports have made note of the fact that an ever growing number of women and men across the globe are overweight. Indeed, some experts in the field have concluded that being overweight now poses a far greater health risk to a larger number of people across the globe than does a lack of food. If you are a woman who is interested in her health, you may be interested in finding a women’s fitness magazine subscription that will fid your goals and needs. In this regard, there are a variety of different women’s fitness magazine subscription that are now available on the market today. In this regard, you might want to turn to the Internet and World Wide Web as you commence your own search for a women’s fitness magazine subscription.

First of all, most major women’s fitness magazines now maintain a vibrant Internet presence. By visiting these websites, you can determine what one or another of the different women’s fitness magazines now have to offer to an interested consumer. Many times, if you order one or another of the women’s fitness magazine subscription from an online website, a magazine will knock a percentage off the regular subscription price.

If you are a woman who is a member of a gym of health club, you might want to consult with a trainer at the facility to determine what recommendation the trainer may have in regard to women’s fitness magazine subscription. As with many other products, there can be some pretty significant differences between the various women’s fitness magazines that are being published in this day and age. Needless to say, you will want a women’s fitness magazine that fits into any workout or fitness regimen that you may already be participating in.

Finally, as you search for women’s fitness magazine subscription, you might want to take out a trial subscription to a couple of magazines to compare what is included in the different publications. By being able to make such an up close comparison, you will be able to determine which publication will best meet your particular needs and health and fitness goals and objectives. Many magazines offer a trial period at no cost, or at a nominal fee, to give you a chance to view a publication up close. In short, you risk nothing — or very little — by taking out a trial subscription to see what a particular women’s fitness magazine subscription is all about.

Physiology Of Female Athletes

Posted on January 10, 2014October 10, 2016Leave a commentPosted in Womens Fitness Help

Not many personal trainers and female trainees as well are aware of the difference between women’s and men’s physiology. It’s important, however, for professionals to know them. This way they will be able to design training programs that suit better the female athletes’s needs and requrements. Here are the most important characteristics:

Women store body fat more readily

The nature has not created things in favor of women as it comes to body fat accumulation. Women are prone to store fat more easily than men. The main reason for that is the female sex hormone estrogen.

Both men and women produce estrogen but in men this hormone is much less than in women. Estrogen possess fat accumulating properties, which, due to the larger quantities in women are a lot stronger pronounced. Also due to the specific fat receptor distribution women tend to store fat mainly in the lower body.

Women produce very little testosterone

Another physiological difference of great importance is the fact that women produce very little of the male sex hormone – testosterone.

Testosterone is an anabolic hormone, which means it promotes muscle mass gain. Why is this important? It’s important because muscle mass is the primary tissue that uses fat for fuel. With other words more muscle mass means more calories burned during the day.

Also as opposed to estrogen testosterone is known to suppress body fat accumulation.

Women undergo physiological changes caused by their menstrual cycle

Yet another factor in the female athlete’s phisiology is the fact that women experience hormonal fluctuations due to their menstrual cycle.

That is the reason why sometimes female athlete may not be able to train with the necessary intensity. It’s because of some or all of the following: abdominal cramps, nausea, bloating, irritability, depression.

Women go through significant body-altering changes during pregnancy

Women experience major biological alterations during pregnancy. This is the period when the female body produces large amounts of the hormone progesterone. One of the main properties of this hormone is increased appetite, which is the main reason for the increased weight gain.

Another characteristic of that period is the impaired thyroid function. Attenuated thyroid function means slowed metabolism.

These two effects of pregnancy usually continue to exhibit their properties even postpartum, which makes it difficult for some women to get back in the shape they were beforehand.

These were the major differences between women and men. As I said earlier being aware of the characteristics in the female’s physiology is essential for proper training administration. So long as these important facts are taken in consideration everything else is equally valid for both genders.

Choosing The Correct Sports Bra

Posted on January 10, 2014October 10, 2016Leave a commentPosted in Womens Fitness

Sports bras are intended to provide support, motion control, and a snug fit for the breasts during exercise or sports. The right sports bra for an individual means purchasing one that is the best fit for your comfort requirements and support, accurately fits your bust size, and matches your level of activity. A proper fit is important in order to obtain the maximum in comfort and motion control during exercise.

Many women do not know how to choose the proper bra size, and as a result are wearing ill-fitting bras. To prevent this from happening, measure around your chest, under the arms, and just above the breasts. If your chest measurement is an odd number, round it up to the next even number. To fit the cup size, measure around the fullest part of your bus, and if it is in between numbers, round it up or down to the nearest whole number. The cup size is based on the difference between the chest measurement and the bust measurement with a 1” difference being an “A” cup and a 5” difference being a “DD” cup.

Since sports bras support the breasts and minimize the motion of them during exercise, it’s important to find a bra that provides enough support for your level of activity. Most sports bras are rated by level of activity, and should be purchased based on that. The higher the impact of the activity, the more support that you need while you are performing that activity.

There are a variety of styles from which to choose, but it’s more important to look for the proper fit and support first, and then look for the style you want within that area. You must concern yourself with fit and capability before you worry about the style. Look at it as you would if you were a waitress buying a pair of comfortable shoes because it is similar in that a waitress wearing ill-fitting shoes stands to cause damage to her back and legs, and an athlete or someone who exercises frequently can cause the delicate ligaments in the breast to stretch with an ill-fitting sports bra.