Introduction to Women and Weight
Training
Introduction to Women and Weight Training
Weight training or resistance training is traditionally
viewed by the community as a pastime for bodybuilders and
strength athletes who wish to "pump iron" to increase muscle
size. However, resistance training has gained acceptance
with a variety of people, from the distance runner who lifts
weights to maintain some upper body development to women
wanting a change from the exercise to music class. No
matter what your age - everyone can benefit from strength
training!
There
are many positive benefits of weight training:
-
develop muscular strength, speed and power
- make
significant changes in body composition
(the
more toned muscles we have the more energy we burn)
-
improve our posture
-
increase lean body tissue (muscle shape)
-
strengthen muscles for sports performance
-
rehabilitate muscles following injury
-
improve an individual's self esteem
-
increase metabolic rate to help decrease body fat
-
creates body awareness, whereby you feel good and look
better
-
weight-bearing exercise/resistance training is important for
assisting the maintenance of bone density
(prevention of
osteoporosis).
Weight Training Terminology
1.
Repetitions (reps), or the number of times a weight exercise
is repeated without a rest.
2.
Sets, or the number of groups of repetitions of an exercise
(ie 12 repetitions x 3 sets/times)
3.
Resistance (the load), or the amount of weight used in an
exercise.
4.
Repetition Maximum, or the maximum number of repetitions
that you can complete with a given resistance
(weight).
5.
Rest is necessary for the regrowth of muscle tissue after
overload.
It is
while we rest after exercise that our body will progress and
rest periods are dependent on the specific purpose for which
the training is being undertaken.
Resistance Training and Women
Women
do not have the same capabilities to increase muscular size
as men, due to the fact that the average female has ten
times less testosterone (male hormone) in her system than
the average male. This is paralleled by the fact that female
muscle produces less tension per unit volume and has a
smaller cross sectional area in each muscle fiber. However,
there is always the odd exception that a female who is
genetically blessed with an athletic/muscular body type,
will create muscle shape and tone more easily than most.
Women have the same potential for strength development as
men although it is through a different mechanism. Females
increase their strength by improving the recruitment of
motor nerves rather than altering the contractile structures
of their muscles.
Some
research has shown that when males and females are compared
using the method of strength per unit of lean body mass,
females are in fact slightly stronger than men in certain
areas, such as the hips and legs. However, until recently,
women have shied away from weight training because of their
fear of developing large bulging muscles. There is now
considerable research that has allayed many of these
concerns. Muscle tone and body shape on the other hand may
be significantly enhanced by weight training in women
because of changes that can occur in fat/muscle ratio.
Frequency of Workout
The
amount of recovery between workouts should be dependent on
the recovery ability of the individual. Traditionally three
workouts per week (Mon-Wed-Fri) is considered to be
optimal. When you commence your resistance training program
ensure at least 5 minutes of warm-up is undertaken prior to
lifting weights. An appropriate cool down including
stretches of the muscles worked is essential .
Each
workout duration should be no longer than approximately
30-40 minutes when starting out. Ensure you drink plenty of
fresh water. Remember to start slowly and gradually build-up
the workload!
Particular attention should be paid to safety and to
correct exercise procedure. Initially commence with light
weights (half kilo to 1 kilo - this may vary according to
your natural strength ability). Aim at gradually increasing
the number of repetitions or
the
number of sets as your body becomes more comfortable with
the weight being used.
Keep
a record of your training and include the day and time you
trained; how you felt and the number of repetitions you
achieved with a specific weight aimed at a particular muscle
group (ie 12 repetitions x 3 sets with l kilo weight for the
bicep muscle). Each exercise should be performed with a
smooth even rhythm, moving the weights through the full
range of joint movement. Ensure that you breathe through
the whole exercise and do not hold your breath at any time.
Remember that "Persistence Pays"! Initially you may not
see much happening with your bodyshape, but stick at it over
6 to 12 weeks and you will definitely "feel and see the
difference". It is also important to understand that if
your muscles are covered with body fat then it is less
likely that you may see the shape and tone you have
created. So . . . aim at eating healthy and nutritious food
and avoid the processed so called "food" that is high in fat
and sugar. It is the overall kilojoule intake that is
important as most low fat foods are high in sugar!
Greg
Culver -
www.womens-health-and-body.com
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admin@womens-health-and-body.com
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