“Cardio, Cardio, Cardio.”
Many women are afraid to do Cardio. Almost 80 percent of them, according to one study — rely only on cardio-based exercise and ignore the all-important strength-conditioning component of fitness.
It’s often because they’re afraid of developing oversized muscles as typically seen in males. That would require a special type of training and the significantly higher levels of testosterone that men have. The average woman who works out three or four times a week need not be concerned about bulking up.
When women, particularly over age 40, avoid strengthening their muscles, they risk a lower resting metabolism. That leads to fewer calories being burned and more stored as fat; losing a good defense against softening or brittle bones; and slowly losing strength to perform daily chores or any sports they may enjoy. Women can lose 4 percent of muscle each decade between ages 25 and 50 — even more during their senior years — if they don’t participate in any resistance training.
Weightlifting tips for women
Learn proper form: If you have never used weights, find a qualified personal trainer to teach you proper alignment and safety tips.
Select the exercise: Isolated movements will work specific areas, such as on a leg extension machine that targets quadriceps. Alternate these with a mix of strength exercises that are multijoint exercises, targeting multiple muscles. An example would be squats, which strengthen all muscles of the thighs, calves, hips and buttocks. They simulate real-life movements.
Use enough weight: Some women tend to use weights that are too light. Unless you have health issues, the weight should be heavy enough so your muscles are fatigued by the last repetition while you maintain good form.
Vary exercise pattern: If you constantly repeat the same exercise, your body will adapt and you can become stuck in a plateau. Try mixing up the exercise program with free weights, exercise machines, body-weight exercises, kettle bells, medicine balls, stability balls or resistance bands.
“Energy Health Clubs is located in Windsor, CA and is the premier health club for Petaluma, Cotati, Rohnert Park, Santa Rosa, Sebastopol, Windsor, Wikiup, and Larkfield. For more information on Group X Classes, personal training, or membership rates, please call and speak with one of our club representatives or visit our website at http://www.energyhealthclubs.com”
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