Knowledge is Power
Some women avoid lifting weights because they think they'll end up looking like a female version of The Rock.
They're wrong. "The vast majority of women do not have the genetic capability to develop large, bulky muscles," says Cedric Bryant, PhD, chief science officer for the American Council on Exercise, the organization that certifies personal trainers. To get that look, you need a guy's levels of testosterone, plus many, many, many hours a day spent pumping iron. The average woman simply does not naturally produce enough testosterone to bulk up from weights, Bryant says, and most women are lucky to squeeze in half an hour a day doing any exercise.
So think of "weight lifting" more as a great way to tone, tighten, and trim your body (and get those Jennifer Aniston arms or Heidi Klum legs). Your goal isn't necessarily weight loss—in fact, once you start, you may even notice that you've put on a few pounds, but don't panic. You're gaining muscle, which weighs more than the fat you're losing. But because muscle is more dense than fat, it takes up less space, helping you fit into your clothes better. And if you lift regularly, you'll eventually start dropping pounds. Plus, research at the University of Alabama at Birmingham found that women on a strength-training program for 25 weeks lost significant amounts of belly fat—the dangerous kind that increases your risk of heart disease and diabetes.
The Fix: You don't have to spend a lot of time pumping iron to reap the benefits—2 or 3 times a week on nonconsecutive days for about 30 minutes per session should do the trick. The American Council on Exercise says that light weights and multiple reps tend to help build endurance and muscle tone, while using heavier weights generally produces stronger muscles.
from Prevention.com - 14 Worst Health Mistakes List - Thanks, Prevention Magazine!
For good exercises to do go to Fit For Your Adventure 'Exercise Library page or Workoutz.com!
Set up a clear space that is clutter free and designated to exercising in your house. Keep it clear, keep it motivating. Have your weights, stability ball, resistance bands and mats nearby, or keep it as nothing but clear, clean, open space. Use it to stretch, get on the floor to do exercises, dance, fight, whatever you feel like that day. Print out some of your favorite exercises (or have them written down), or have an exercise book right there. Put things that motivate you nearby (inspirational quotes, notes, pics of your family, pics of Michael Jordan, all that). Remember, taking care of yourself should not be a luxury. It's essential.
"ALWAYS BE SURE TO DO THE SAME AMOUNT OF REPS ON EACH SIDE!
And since a majority of our daily activities involved our anterior muscles (the front of our body), be sure to do exercises that strengthen the posterior (back, glutes, etc).
Strengthen and STRETCH all muscle groups (front, back, top and bottom, side, side) to maintain balance and enhance performance of all your activities."
Let's face it, some days you just don't feel like exercising.
You get too busy, too stressed and quite simply too tired.
Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you're having one of those days.
1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.
2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.
3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.
4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.
5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.
6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.
7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.
8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.
9. To Reduce Aches and Pains
By strengthening muscles around your damaged joints you're able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.
10. To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise "Miracle-Gro for the brain."
11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.
12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.
13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.
*From the SWAT Fitness Newsletter www.swatfitness.com Thank you SWAT Fitness for all your good work*
There are many great exercises for all the muscle groups. Remember, no exercise should ‘hurt’. Eventually you will push yourself to “feel the burn”,
but no exercise is so beneficial that it is worth doing if it hurts you.
And BE SMART, START SLOW.
Starting small and PROGRESSING to that next level (whether it is with heavier weights, more reps, greater range of movement in the exercise, etc.) is one of the keys to a successful exercise regime. You have to build the base! Your body needs to get used to the movement and using those muscles in that way. Even if you KNOW you could have gone much harder than this for a certain exercise, if it is your first time trying something in a while (or ever), start small.
Build the Base - PROGRESS - Success
Stay tuned for exercise examples for all the major muscle groups, and aerobic routines to all your favorite songs!
We are happy to announce Aerobi is the new spokeswoman for
Charity Bidegain, ACE Certified Personal Trainer. Supporting all who live the mission of helping us all to live healthier, more fulfilled lives.