Strength Training for Women - What is it?
Strength training is where you put an appropriate amount of resistance on the muscle and joint (this sends signals to the bones to build bone density at the same time) for an appropriate amount of time, then let them rest for the appropriate recovery time and do it all again.
Resistance training shortens the muscles, so you then need to stretch the muscles back out to normal length, or longer, at the end. This stretching process also improves joint range and overall flexibility and increases the muscle build by another 19%.
Ideally, strength training should be performed at least twice a week.What is the appropriate amount of Time?The muscles, on average, exhaust after 30 seconds regardless of age, gender and strength. Once the muscle is exhausted it needs 90 seconds recovery before it is ready to work again.
So working round the muscles in cycles for 30 secs at a time is the most efficient and effective way to build muscle tissue.
What is the appropriate amount of Resistance?
The resistance has to be enough to break some muscle fibres, because it is the repair of these muscle fibres that make the muscle stronger. But not so much that it pulls the whole muscle or strains the joint.
If you’re using weights, either free weights or weight-stack machines, you have to know what weight to select to get the appropriate amount of resistance.
If you use hydraulics you allow your muscles and joints to find the right level and then build on it gradually, so it’s a much safer way of doing strength training and avoids injuries.
How We Do Strength Training
At Ladies First Fitness Gosport we combine cardio with strength training exercise in one 30 minute workout - unlike in most traditional gyms. this saves you time! Strength Training (ST) is often the missing link in women’s fitness.
ST overloads the muscle with resistance for 30 seconds only. We do this using our hydraulic resistance machines – increasing muscle tissue and metabolism. This will help you lose body fat while building lean muscle mass. Additionally, you will increase you metabolism which will mean you burn more calories at rest.
Strength Training Ensures that lost weight is fat not muscle.
DO THE MATHS YOURSELF
Current age ____ – 25 = ________ x 2 pounds = ____ pounds
Number of Children: ____ x 9 pounds = ____ pounds
TOTAL = ____ pounds
/14 = ____stone
Example: Susan is 35 and has had 2 children. Without strength training he will have put on approximately 10 pounds + 18 pounds for the two children giving a total of 38 pounds. That’s a 2 stone and 10 pound increase over 10 years!
THE RESULTS WITH AND WITHOUT STRENGTH TRAINING EXERCISE
Aerobic or Cardio exercise like running or the exercise bike is great for the heart and lungs. However, even thought it will burn lots of calories it will not help you adjust your metabolism.
The Problems of Yo Yo Dieting when NOT doing Strength Training Exercise
If you are losing weight and not doing ST the body will give away muscle tissue. This will mean that your metabolism (the rate at which you burn calories will decrease). Of course, this makes it even harder to lose weight because in order to lose weight you have to eat less calories. When you get to your healthy target weight you metabolism will be at an all-time low and when you return to eating – the weight will creep back on again.
