Strength training or weight lifting is the lifting of weights and/or resistance in a prescribed manner as an exercise or in athletic competition. Notice I said weights and/or resistance. It doesn't have to necessarily be a weight plate or a dumbbell. There are numerous TV reports, magazine articles, radio shows that explain all of the benefits of lifting weights, yet so many women seem to not be hitting the weights for one reason or another. One very good reason is that they dont know how much lifting weights will actually change their body (more so than even running or any of the other cardiovascular activities). Another reason is that a lot of women are confused about what to do exactly (what exercises, how many repetitions, how many sets, etc.). This article will help shed some light on why it is so important that every woman be involved and adhering to a strength training program.You actually might be involved in a strength-training program right now. Even if you are, I want you to really pay attention to what we're going to cover for the rest of the article. I'm sure it is going to have you thinking differently about why you should be lifting weights from now on.We're going to talk about why developing a strength training program will ultimately help you lose weight, add some muscle tone, look better and feel better about yourself. We will go over some "myths" about strength training and the real facts behind them. So, whether you're new to strength training or you've been doing it for years, pay close attention.Let's first clear up some of the misconceptions about strength training and the truth behind these myths. This first myth is the "biggie" and it has prevented many women from strength training. It sounds a little something like this; "I don't want to lift weights because I don't want to get bulky." Let's explore that myth a little. When you think of weight lifters, you probably think of body builder's, right? You think of the men and women on ESPN parading around in little swimsuits with big bulky muscles popping out all over the place.There are three reasons for this:1.)These people are an extremely minute percentage of the population.2.)That is their livelihood and they spend 4 to 5 hours a day in the gym.3.)Most of them are using performance-enhancing drugs (steroids, etc.) to look like that.So if you can get that image of the "bodybuilder" out of your head and think in terms of the average everyday person, you will see why the myth about getting bulky is just that, a myth!What we're going to talk about next is simple. When you lift weights your body builds muscle. The more muscle you have, the more calories you burn (even at rest). The more calories you burn the less you weigh. Let me give you an example of this that might make it a little easier to understand.Let's say two women are sitting on the couch watching some T.V. Woman #1 strength-trains 3 times a week, but woman #2 does not. After an hour of watching T.V goes by, who will have burned more calories? The common answer to that would be that they both burned the same (almost nothing), since they were just sitting and not moving.But the actual answer would be that woman #1 burned more calories, and I'll tell you why for one simple reason. THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOU BURN!! Now you might say to yourself, "But if I lift weights, my muscles will get bigger, I will appear big and bulky, and wind up weighing more." This is also a myth.That myth being one of the most popular in the world of exercise, which is, "muscle weighs more than fat."That's like the old joke, "What weighs more--10 lbs. of steel or 10 lbs. of feathers?" Hopefully by now you know that the answer to that question is that they both really weigh the same. 10 lbs. is 10 lbs. no matter what it is made of. Let's examine this point in a little more detail.Muscle is much more compact than fat. It actually takes up less space than fat does because of its density. That makes sense, right? Fat, on the other hand, is very soft and jelly-like and occupies more space than muscle does. Let me give you another example to clarify this a little more.If you were to take 10 lbs. of fat and 10 lbs. of muscle and roll each of them into a ball, the 10 lbs. of fat might be the size of a bowling ball. In comparison, the 10 lbs. of muscle would be about the size of a baseball. Now lets use this as a real life example using woman #1 and woman #2 in an example again. Lets say for arguments sake, both women are 5' 5" tall and both weigh 140 lbs. Woman #2 does not lift weights or do any kind of strength training. Her dress size is a size 12. Woman #1on the other hand, lifts weights and follows a strength-training program each week. Her dress size is a size 8. If these women were standing side by side people would definitely think that woman #1 weighed less than woman #2. But in reality they both weigh exactly the same.How can that be?Think of what I said before, muscle takes up less space than fat. Of those 140 pounds that each woman weighs, whats the percentage of fat and muscle on each woman? I would venture to guess that woman #1 has a very low body fat percentage and woman #2 has a much higher body fat percentage. How did woman #1 get such a low percentage of body fat? Two wordsSTRENGTH TRAINING (in addition to cardio exercise and eating healthy, but this article is just touting the immense benefits of strength training). That brings up another good point Id like to make. The weighing scale is the worst indicator of losing FAT. It will tell you that youve lost weight, its great at that. But what if you lose 10 pounds of fat and replace it with 10 pounds of muscle? Will you have lost weight? According to the scale, NO! Will you have lost FAT? Absolutely, and I guarantee that your clothes will be a lot looser on you and you will look a lot better. If you can do one thing with your scale I would recommend throwing it in the garbage, or at least getting rid of it.Well all right, you say, "I'll lift weights, but I'm only lifting light weights and doing lots of repetitions."This is another mistake a lot of you are making. This is not the wrong way to lift, but it is certainly not the only way to go about strength training if your goal is weight loss. There is and should be a place in your fitness program for higher repetitions, but it shouldnt be the only thing you do with weights.Women do not have enough of the male hormone, testosterone, to get big muscles. You probably couldn't even get big and bulky if you tried to. So, is it all right for you to lift heavy weights with fewer repetitions? ABSOLUTELY!!Let's take a moment now to recap some of the main ideas to take away from this article:Lifting weights will not make you bulky (it will make you leaner and more toned).Muscle is more compact and denser than fat and actually takes up less space than fat.The more muscle you have, the more calories you burn (even at rest!).Every good strength training program should include light weights with more repetitions and heavier weights with fewer repetitions.
Did you know that exercise can actually motivate you to do more in your life?Its true. If you dont do any exercise what can sometimes happen is your muscles can actually start to atrophy. Although nutrition plays an important role in maintaining or even building muscle cells, exercise also plays an important role.So, how does this relate to being able to do more with your life?The answer is simple, because exercise keeps your muscles healthy, this in return can give you more energy. This results in you being able to achieve more in your life gradually. However, you dont want to exercise to much, as this will make you tired, de-motivate you and eventually your body will be crying for you to stop. Remember, the body doesnt really like change, its happy being what it is. For this reason, if you want to change your energy levels and even the way you look, it can take some immense reprogramming of your daily habits.If you have the will to change, then you can change, by eating healthy and exercising on a regular basis, you will improve the way you feel, this will result in you being more productive with your time. You wont want to sit around as much, and eventually exercise will become your friend.When youre down in life, sometimes you may rely on people to bring you back up. I have come to reply on exercise, its my best friend, it never lets you down, and its always there for you.Right now you may be thinking, give me a break, but give it a try. Take 6 months out and exercise and eat healthy, see how you feel afterwards. I am positive you will feel like a different person and have a while new out look on life.To check out the supplement we take daily with exercise and highly recommend, be sure to check out http://www.exercise-guides.info
When most people think of a medicine ball, they usually get a mental picture of the old, tattered and torn brown leather weighted ball sitting in the corner of an old school iron pumping gym. They also see these balls as being a very outdated method of working out. When was the last time youve seen anyone use one of those or even heard anyone talk about them? With all the modern exercise machines and other various equipment available today, what possible reason could there be to make anyone want to include the medicine ball as part of their workout? First of all, the medicine ball has come a long way from the old leather ones mentioned earlier. They now come in a vast array of colors and are made with rubber surfaces making them easier to grip. They also come in weights ranging from one to fifty pounds so you can vary resistance to suit your needs. Because they bounce and can be tossed around, they are great for working you with random movements instead of the fixed ones that come with barbell, dumbbell and machine workouts. There is virtually no other equipment in the gym or at home that can provide the versatility of the medicine ball. Some good reasons to make the medicine ball part of your workout routine are:You can add variety to your routine because of the limitless kinds of exercises you can do with them. You can toss them, bounce them, roll them, and do many traditional free weight exercises with them. With all the variety they provide, it is hard to get bored with their use and people of all fitness levels from beginner to athlete can use them.Using the medicine ball is a good tool for meeting people because there are loads of exercises you can do with the ball that work great with two or more people. You can toss the ball to each other, roll it to each other, bounce it back and forth, and hand it off to each other. You can even work in small groups using the ball, making room to be even more creative with it.A lot of medicine ball exercises are great for working your core or midsection muscles, which are involved when you toss, roll, bounce or catch it. There is also a lot of movement involved when using the ball like side to side movement or front to back movement to catch it. Standing and twisting side to side while holding the ball is great for your midsection as well.If you are looking to improve your performance in a particular sport or activity, the medicine ball can help there too. Tossing and bouncing it back and forth with a partner helps improve eye-hand coordination. Tossing the ball also improves strength for things like golf and tennis swings, throwing a baseball or football, and swimming strokes. Rolling it will help improve strength for your bowling game or underhand softball pitching.Using the medicine ball is a great way to add a little something different to your usual exercise routine. You can do things with it that you most likely could not do with the traditional equipment youve been using, and at times, using the medicine ball can be downright playful and fun to work with, reminding you of when you were a kid tossing and rolling the ball around in the park with your friends thus making you feel young again.
With the onset or conclusion of menopause, women will experience changes in their body shape, size and overall energy level. Women may not be able to avoid menopause, but with the right exercise program, they can avoid some of the physical changes that go along with it. Exercise for Weight Loss Regular weight training can help take off some excess body fat, increase muscle mass and increase the metabolic rate. This means their body will burn calories at a faster rate. In order to lose weight by exercise alone, you need to burn an excess of 500 calories per day or 3,500 calories per week to lose 1 pound. I have had the best response with clients that practice a combination of watching their caloric intake and exercising. The actual amount of time it would take you to burn all those calories depends on how much you weigh, your chosen activity and the intensity of exercise. It is important to exercise daily. Aim for 30 60 minutes of exercise per day. Consistency is necessary if you are really serious about losing weight. Gradually increases your intensity as you get more physically fit. Exercise for Your BonesFighting bone loss is another great reason to start lifting weights. Early in the bone loss process, you may not see any signs, but eventually it can lead to broken bones, the disfiguring dowagers hump, loss of height and certain types of back pain.Throughout life, your body loses bone. New bone grows to replace lost bone. The rate of new bone growth changes as you age. Young adults reach their peak bone mass between the ages of 25 and 35. That is when your bone is the strongest. From about 35 years and older, bone mass slowly declines. A rate at which your bone declines can be minimized and osteoporosis can be preventable. An active lifestyle, weight-bearing exercise and proper eating can significantly slow down the rate of bone loss.Weight-bearing exercise will help your entire body and help you maintain bone mass. Resistance exercises help maintain bones by strengthening the muscles around them. Building muscle strength will make you less prone to injury. It is important to have the right strength training program that includes all of the major muscle groups. For the upper body this includes the back, chest, biceps, triceps and shoulders. For the lower body, the quads, hamstrings, calves and gluteus maximus should all be targeted. And dont forget the abdominal and lower back muscles which can improve posture, help relieve lower back pain and assist in everyday movements. Remember to start slow and gradually increase your weights. I recommend two to three times per week, performing each exercise for at least two sets for 10 to 12 repetitions and a 30 45 second rest in between each set. Make sure stretching is included in the workout with each muscle group. Be patient with yourself. You wont achieve significant gains in the short-term. Exercise needs to be a part of your lifestyle, not just a short-term activity for a limited period of time. You are never too old to start exercising. You decide how active you want to be. The payoff of an active lifestyle is certainly worth the benefits. Ask anyone who is active. For more information and tips on exercise, go to http://www.easyexercisetips.com
After the eighties, the awareness of exercise and bodybuilding has increased, and with increased interest the demand for gym equipment has also increased. These days there are large number of home gym equipments available in market to choose from, but all equipment isnt equally beneficial. Each and every gym equipment has its merits and demerits, almost every model you want to name. Available review and comments say the same thing. Here are results of those findings.First of all, available review divides equipments into two categories. Most popular gym equipments with rods and bars, which provide resistance needed for exercise. They easily fold up and cover very little space. They are easy to use and convenient. The second type of home gym equipment mostly consists of large and heavy machines, which cover lot of space and need enough body power to perform exercise.Bowflex falls in first category of gym equipments, which comes with rods and bars. The machine has it's own strengths and weaknesses. Many consider it as one of the most useful equipment.Some salient features of Bowflex.1)The Bowflex is very easy to assemble and it covers less space than any other heavy gym equipments.2) Bowflex provides you the facility to perform 15 varieties of programs.3)If your exercise time with Bowflex do not match with that of the instructors even than you can perform your exercise, as Bowflex comes with excellent media material on how to use. There are also Bowflex Treadmill machines available.4)If you have any heart problem, then you can access your heart rate and capacity to perform workouts with the help of unique Heart Rate Grip feature.5)You can move freely because the space provided within the treadmill is enough.6)You can make adjustments at desired angles with the help of the given adjustment keys.7)Some of the Bowflex models come with a fan, which can be switched on at various speeds to perform cooling effect at the time of exercise.8)With the help of specially designed Strike Zone deck you experience a smooth landing on the deck and do not sense a painful feeling at your heels as you experience the bare machine.9)There are still many facilities that are embedded such as displaying the time, the distance, speed, calories burnt and heart rate while performing the workouts.10)A three-horse power motor of Bowflex can produce different speeds starting from 1 mph to 10 mph to perform different levels of workouts.The price of Bowflex ranges from $1500 to $3000. Of course, it is not cheap but it is strong and sturdy, high quality strength trainer, which will do everything that you need. It also includes a lat pulldown, a chest press, a 200 pound weight stack, and a leg extension/curl feature. It can approximately provide you a guarantee of 10 years and about 2-year guarantee for the spare parts.Workout on Bowflex on a regular basis will help you reach your goals if you can not maintaining consistency.Do not forget to consult an expert before starting to workout with Bowflex to ensure its benefits and to know if you are fit for it.