"how To Strength Train As A Woman"
If you are woman, you will know that strength training is very different when it comes to the difference in gender
. Women and men are born with a different number of muscles, and a different way in which they respond.
This is completely natural, and gives women the longer, leaner looking muscles, and curves. However, if you have ever been to a personal trainer who doesn't understand this concept, they will most likely have you try to lift weights like a man.
This will generally give you a result that is not the most desirable look for a woman's body, unless you are a professional body builder. For men, the more explosive you are with your movements, and the heavier the weight is, the more mass you will build.
Generally, women don't want this kind of mass built-they are usually looking for more of a toning effect, which is altered and achieved through lifting weights that weigh less, and doing this for many repetitions.
Strength training results in an increase in muscle fiber size. As the muscle fibers increase in thickness, the shape of the muscle changes, getting thicker in the belly, or middle, of the muscle.
This results in a change in the shape of the muscle. How much the muscle changes in shape, and how large the muscle gets, depends on the amount of work the muscle is asked to do.
Many women don't think strength training is important, but they are very wrong. The benefits include less overall body fat, which is replaced by muscles, and can leave you with the same weight in numbers.
You will also achieve a more balanced physique. Many women are skinny in their upper body, but bulky in their legs. Strength training will help to balance out this look, and tone your legs to match your upper body.
You will also increase your bone density-the more you lift weights, the more you are preventing osteoporosis in the future, which can be very painful and irritating. Increased bone density is not something women usually think about as a companion to strengthening their body.
Blood circulation is also a very important benefit from this type of work. The more increase you have in circulation, the less cellulite you will see in your thighs and glutes.
The more strength you build in your core, the easier it will be to carry a baby during pregnancy, and afterwards as well. Your everyday chores and responsibilities will become easier as you increase your energy, stamina, and health.
Strength training creates strong ligaments and tendons, which serve to support your joints and decrease the likelihood of injury from other activities. This is a great benefit if you are involved in sports.
Physical activity like strength training is also good for you mentally. It helps to release calming hormones such as serotonin, and get rid of stress hormones like Cortisol.
Last of all, it can be fun! If you like sports, you can think of weight training as a kind of competition, while you watch your body change and experience effective results.
As a woman, your lack in testosterone levels will keep you from building the same amount of mass as a man. Also, because of this, for women, your fat percentage of 16% is the same as a man who has 10% body fat.
Women further benefit from strength training because of the increase in resting metabolism which is initiated. Because of this increase, women who are trying to reduce body fat will do so more easily.
Women naturally have more fat in their body, which helps to give them a smooth, curvaceous look. While Hollywood may tell you this is not desirable, research on what attracts men proves otherwise.
Free weights, weight training machines, rubber tubing or your own body weight will all enhance muscular strength and endurance with as little as twenty minutes to one half hour a day of training. All major muscle groups need to be worked to avoid muscular and postural imbalances.
It is recommended that you choose a weight or load that produces muscle fatigue somewhere between eight to twelve repetitions of an exercise for the upper body, and twelve to fifteen repetitions for the lower body.
By strengthening your body at least a few times a week, you will notice results in so many different areas. Your energy, your metabolism, your muscles, and most importantly, your mind will thank you!
by: Tom Selwick
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