| To stay looking good, today's woman not only | | | | your triceps will feel fatigued. Your triceps (along |
| curls and presses in the powder room, she curls | | | | with deltoids) are secondary muscles used in the |
| and presses in the weight room, too. More | | | | chest press exercise. |
| women have integrated weight training into their | | | | Third, lift slowly with good posture and use your |
| fitness programs because not only does weight | | | | breath. Whether you're standing, hinging forward |
| training help to build muscle and bone density | | | | or sitting tall, when you maintain good posture and |
| (remember, strong bones prevent osteoporosis), | | | | control the movement of the exercise without |
| weight training also helps to burn fat. And, face it, | | | | using added momentum (such as swinging your |
| burning fat is something everyone woman wants | | | | bicep curl towards your shoulder), you will achieve |
| to do! In fact, this goal is by far the main focus | | | | greater benefit from the exercise and reduce the |
| of our online personal training with our members. | | | | risk of sprains, strains and tendonitis. Also, exhaling |
| Experts say that lifting weights helps to increase | | | | on the exertion will help you to complete the rep |
| lean muscle, which in turn revs up your | | | | with greater power and help you to avoid the |
| metabolism and increases the number of calories | | | | Valsalva maneuver (holding your breath which can |
| your body burns. (Adding one pound of lean | | | | lead to a rise in blood pressure). |
| muscle mass can burn roughly 100 extra calories | | | | And finally, keep track of your results. If you get |
| a day, even at rest). Even more, weight training | | | | to the point where the weight is too easy and |
| has been linked to improving psychological health | | | | you're simply just going through the motions, then |
| by increasing confidence and self-esteem--and | | | | it is time to reach for the heavier weight. Now, I |
| that is a beautiful thing. | | | | know what you're thinking. "I don't want to get |
| So, whether you have been enjoying the benefits | | | | big and bulky." Right? Think again. Medicine & |
| of weight training, or you're looking to begin, here | | | | Science in Sports & Exercise found that |
| are a few suggestions from a personal trainer to | | | | after a 12-week program of weight training, men |
| help you get the most out of your weight room | | | | increased their muscle size by 2.5 percent more |
| experience. | | | | than women. Both subject groups were following |
| First and foremost, always warm up prior to | | | | the same program; using the same number of |
| training. Increased movement of blood flow | | | | sets, reps and appropriate 12RM weight (12 rep |
| through your muscles will warm the tissues and | | | | max). When it comes to muscle, women can't get |
| make them more pliable, so your muscles are less | | | | big and bulky, naturally. The bottom line is that |
| susceptible to injury and can contract with greater | | | | women have less testosterone and smaller |
| intensity. | | | | muscles to begin with. |
| Second, focus on training your larger muscles first. | | | | With all that said, if you follow these suggestions, |
| If you were to fatigue your small muscles (which | | | | you should be on your way to enjoying a safe |
| assist in large muscle exercises), you won't have | | | | and effective weight training program, which will |
| the necessary strength needed to perform the | | | | allow you to look your best ever. After all, |
| intended exercise correctly. For example, if you | | | | today's fit woman knows that inner beauty is just |
| pump out three different exercises for your | | | | as important as outer beauty--it is on the inside |
| triceps and then make your way over to the | | | | where your muscles are; and it's on the outside |
| bench press to work on your chest, you won't be | | | | where you show them off. Happy lifting! |
| able to press the weight you want to because | | | | |