Womens exercise: The 5 Rs Principle
This week, my gym is flooded with new faces. It’s that post-New Years craze that sends everyone to the gyms to try and fulfill that elusive but always primary goal of the New Year: lose weight and get into shape. I watched one new member make her way around through the jungle of strength training equipment last night. She moved from machine to machine doing one set here, two sets there, five repetitions here, twenty there. No rhyme or reason to it, no paper and pencil in hand, it just appeared another random attempt at a workout. What if there was a simple, straightforward way of taking a workout and figuring out exactly what should be in it? There is it’s called the 5 Rs principle.
The 5 Rs Principle can help beginning exercisers figure out what exactly goes into an effective workout. Each `R’focuses on an important element of an exercise routine that forces the beginner to look at their workouts in a holistic fashion.
RANGE of motion
Range of motion refers to how the capability of a joint to move through a prescribed set of movements. In order for a beginner to see results, each exercise should be performed from a fully stretched position of the muscle to a fully contracted position. An example: I see a lot of beginners (and people who have been around the gym long enough to know better) load up the EZ-curl bar for preacher curls and perform the exercise only lowering the bar halfway down on the eccentric portion of the exercise. Not only can this cause injury to the bicep muscle, it also doesn’t work the muscle the best way possible and limits the results of the exercise.
You’ll hear the term `range of motion’ often in reference to joint health and mobility. This is no exception in the gym. Your joints are supported by large and small muscles. In order to optimize your joint health, all the muscles surrounding the joints must be worked as well.
RESISTANCE
When you’re just starting to lift weights, how much weight to use is a huge issue. It’s unfortunate that many personal trainers will tell women to use a lighter weight so that they will “tone up” and not get bulky. This is probably the biggest myth in all of weight lifting? women who lift heavy weights will not get bulky. Don’t believe anyone who tells you this! Choose a weight that allows you to complete the exercise without sacrificing proper form but that is heavy enough that you cannot possibly perform another repetition at the end of your prescribed set of repetitions.
REPETITIONS
Another huge variable for beginning exercisers is how many repetitions to perform. Performing certain repetitions will indeed produce highly specific results. In general, low repetitions (3-8) produce greater absolute strength, medium repetitions (10-20) produce anaerobic strength endurance, and high repetitions (20-40) produce aerobic strength endurance.
Now, an ideal beginner routine will probably include sets of medium repetitions, just to allow the exerciser to learn to perform the exercise correctly, with proper form and technique and to allow her to experiment with experiencing muscle fatigue at 12-15 repetitions. As she progresses, she can experiment with different set/rep schemes customized to individual goals.
An important note is that in order to achieve the results desired from performing a certain number of repetitions is that muscular failure must be achieved within the repetition ranges above. Muscular failure means that you can’t possibly push out one more repetition no matter how hard you’re trying to do it.
REST
In general, your body needs between two to four minutes of rest between sets to prepare itself to perform another set at maximum capacity. Adenosine triphosphate (ATP) and phosphocreatine (PC) are used by your muscle cells to contract during a weight lifting exercise. Your body needs time to regenerate these two compounds before it is ready to go again.
Unless you’re trying to develop all-out absolute strength by performing low repetitions with very heavy weight, you’re probably not going to need to wait that long between sets. Most beginners will be working within a medium repetition range and therefore do not need to wait that long between sets. One to two minutes is fine.
RECOVERY
You will not see faster or better results by working the same muscle groups day after day. As important as hard work is, recovery between workouts is even more important. Beginners should work the same muscle groups no more than two times per week, with at least forty- eight hours break between sessions. As an exerciser becomes more advanced, she will probably cut back to working each muscle group once every seven days or so.
3 Biggest Advantages of Womens Gyms
There are lots of great fitness centers and gyms operating these days, and many of them try to cater to just about everyone who might be looking for a place to get in shape and participate in an effective workout. While a general fitness center might be good for most people, some women enjoy specialization and prefer to workout at women’s gyms. Gyms that focus on serving only women usually offer some unique benefits over a general facility that caters to both sexes. So let’s take a look at those advantages:
Advantage #1: Women’s gyms allow females to exercise without the fear of being oogled or approached by men during their workout. Let’s face it, there are no doubt a lot of people who believe that today’s gyms function as modern-day singles bars, when in fact most people — especially women — go to their fitness center of choice in order to help themselves get in shape. They aren’t there looking for a date, so women’s gyms provide female patrons the opportunity to workout and to feel comfortable at the same time. When a woman is exercising, particularly if she’s not looking her best because of the effort she’s putting in, she probably doesn’t want to worry about being hit on by a stranger.
Advantage #2: Practically all women’s gyms offer programs that are tailored specifically to women. That means that a woman who enrolls in a females-only fitness center should expect to find that there are classes and programs designed for the unique specifics of a female’s body. We all know that men and women are different in lots of ways, and those differences include our bodies and how they work and develop. Women’s gyms give females the opportunity to work on their bodies under the guidance of instructors and trainers who are focused on the special needs of a woman. That’s a major benefit to the body-conscious lady.
Advantage #3: It seems that generally speaking, women’s gyms are smaller and more intimate. Co-ed fitness centers (like those well-known major mega gyms) can be huge and, at times, overwhelming. A smaller and less intimidating gym can make it easier for someone to focus on their conditioning without feeling lost. Women’s gyms quite often strive to provide a sense of intimacy and pride themselves of being compact and effective, with a minimum of hype and a premium on providing a quality workout experience without making their patrons feel overwhelmed.
If you’re a woman and you’re looking specifically for a fitness center that caters to women only, you’re probably in luck. There are a number of terrific women’s gyms operating with a focus on female fitness these days, and practically every community of any size has several top-notch facilities for women to choose from. In the end, the advantages of a center that is designed for females make them a comfortable and safe environment for women looking for an effective workout.
Body Building Women Is That You
When I say body building women, what image comes into your mind? Is it of a well toned lady with a flat stomach, small waist and a pert bum? Or is it a woman who looks more like a man with bulging muscles all over the place? It is probably the second option but this is not how most body building women look. The ones with the excessive muscles have usually been taking steroids and let’s face facts. A woman’s body was not meant to cope with an overload of testosterone.
If you want to tone up and slim down, you should seriously consider doing a bodybuilding course at your local gym. Find an instructor who specializes in helping females to work out as our routine will be slightly different to the male bodybuilders. Most of us women want to target our stomach, bums and thighs as these are the areas where fat seems to be attracted to most.
A lot of people use the excuse that if they build up muscle it will turn to fat when they stop working out. This is a bit like thinking brass is going to turn into gold. Fat and muscle are two completely different substances and one cannot turn into the other. What tends to happen is that when you are bodybuilding you will eat more. In fact the recommended diet is to eat at least five or six small meals a day with plenty of quality protein, vegetables and healthy fats. If you stop working out, your body will not need as much fuel as it did previously. But often people forget this little point and continue eating at the same level. If you are not burning the energy produced by your food intake, you will put on weight.
Certain bodybuilding activities add shape and definition to the areas you want to target. Your instructor will be able to help you come up with a bodybuilding routine to maximize the effect of your training. You will also need to do at least 6 sessions of cardio workout a week. The bad news is that these are most effective when done before you have had breakfast so you need to set that alarm clock for a little earlier! Another myth about bodybuilding is that you cannot combine it with aerobic exercise as it will prevent you building muscle. In my opinion this is rubbish. Aerobic exercise burns calories and fat, is good for your health and actually helps to increase muscle mass. So make sure it is part of your new bodybuilding routine.
Following a bodybuilding diet will help you to get the most out of your weight training program. Eating smaller but more regular meals will boost your metabolism helping to burn the calories. It will also help to regulate your blood sugar levels helping to prevent those cravings that can cause the end of the diet. And perhaps most importantly you won’t get that deprived starving feeling associated with most weight loss plans.
If you need some inspiration consider the fact that the models you see on TV with their superflat stomachs and toned legs are all body building women.
Body Building Women-Doesnt Have To Look Bulging
When I say body building women, what image comes into your mind? Is it of a well toned lady with a flat stomach, small waist and a pert bum? Or is it a woman who looks more like a man with bulging muscles all over the place? It is probably the second option but this is not how most body building women look. The ones with the excessive muscles have usually been taking steroids and let’s face facts. A woman’s body was not meant to cope with an overload of testosterone.
If you want to tone up and slim down, you should seriously consider doing a bodybuilding course at your local gym. Find an instructor who specializes in helping females to work out as our routine will be slightly different to the male bodybuilders. Most of us women want to target our stomach, bums and thighs as these are the areas where fat seems to be attracted to most.
A lot of people use the excuse that if they build up muscle it will turn to fat when they stop working out. This is a bit like thinking brass is going to turn into gold. Fat and muscle are two completely different substances and one cannot turn into the other. What tends to happen is that when you are bodybuilding you will eat more. In fact the recommended diet is to eat at least five or six small meals a day with plenty of quality protein, vegetables and healthy fats. If you stop working out, your body will not need as much fuel as it did previously. But often people forget this little point and continue eating at the same level. If you are not burning the energy produced by your food intake, you will put on weight.
Certain bodybuilding activities add shape and definition to the areas you want to target. Your instructor will be able to help you come up with a bodybuilding routine to maximize the effect of your training. You will also need to do at least 6 sessions of cardio workout a week. The bad news is that these are most effective when done before you have had breakfast so you need to set that alarm clock for a little earlier! Another myth about bodybuilding is that you cannot combine it with aerobic exercise as it will prevent you building muscle. This is rubbish. Aerobic exercise burns calories and fat, is good for your health and actually helps to increase muscle mass. So make sure it is part of your new bodybuilding routine.
Following a bodybuilding diet will help you to get the most out of your weight training program. Eating smaller but more regular meals will boost your metabolism helping to burn the calories. It will also help to regulate your blood sugar levels helping to prevent those cravings that can cause the end of the diet. And perhaps most importantly you won’t get that deprived starving feeling associated with most weight loss plans.
If you need some inspiration consider the fact that the models you see on TV with their superflat stomachs and toned legs are all body building women.
Secrets Of Body Building Women
The phrase “body building women” conjures up different images for different people. Perhaps the first thing that comes to mind is a woman who has good muscle tone, small waist, flat tummy and is well-proportioned. On the other hand, you may picture a muscle-bound woman with a physique that looks similar to that of a man. Regardless of what you think of, the truth is that most women who have huge muscles tend to take steroids. That’s because the male hormone testosterone is needed to produce bulky muscles. However, we will be taking a more sensible approach to getting fit.
If you’re a woman and would like to slim down and tone up, then joining your local gym and taking a bodybuilding course is a good idea. Getting a personal trainer who has experience with helping women, specifically, is also a smart move. After all, no matter how equal men and women are in some areas, they are quite different when it comes to biology. For example, women tend to accumulate fat deposits in different areas of the body, and would want to target those parts more than a man would.
“But what if I stop working out and all of my muscle turns to fat?” Believe it or not, this is a common concern amongst people who are not sure about working out. But you can put your mind at ease as it’s physically impossible for muscle to turn into fat, or vice-versa. It would be kind of like believing a piece of chicken could turn into ice cream if you let it sit long enough. When you’re working out, you tend to need more calories to fuel your body. But if you keep eating the same amount of calories, and stop exercising, then your body isn’t burning off those extra calories and you’ll gain weight.
That being said, it is import for body building women try to maintain a regular workout schedule. Once you reach a certain level, you may find it hard to lose more weight or get fitter. This is commonly referred to as reaching a plateau. When this happens you can either push harder (be sure to consult with your trainer) to get past it, or you can go into maintenance mode where you exercise just enough to stay at your current level.
Even though you will be focused on bodybuilding, you still should do cardiovascular workouts as part of your routine. Generally speaking, weight lifting will add tone and some muscle mass, while cardiovascular exercises will help you to lose weight and improve your overall health. If anybody tells you that you have to give up one form of exercise for the other, don’t believe them; you can do both.
Body building women are not some sort of strange creatures that are meant to be ridiculed. They are simply average women who want to look their best and be healthy. You don’t have to worry about looking like a man, but you can certainly feel great about looking your best.
Why Women Should Train Different Than Men
It’s no big secret that a women’s idea of what the perfect body is for her is vastly different from what a man’s idea of what the perfect body for him is. Men and women store fat differently, and because women are predisposed to naturally maintain higher body fat levels than men, most women have a harder time trying to keep extra fat off.
Most women also do not go to the gym to workout with the notion of wanting to get big muscles like a lot of men do nor do they have the desire to look like any of the men in the gym. So then, why would most women want to do the same kind of workouts as most men do?
The fact is, a lot of women go to the gym only to end up doing the same kind of exercises and routines as the men do because that’s the way they’ve been taught to do it by their boyfriends and husbands. The problem usually is, the men are lifting heavier weights and doing fewer repetitions in order to increase muscle mass.
Now while women do not have near the testosterone levels as men, meaning they do not have the same muscle growth potential, they can still see some major increases in their muscle size if they always train that way. Everyone, man or woman, will respond to lifting heavy with low repetitions with muscle growth. That is your muscles trying to adapt to the heavy loads placed upon them. They need to get stronger for the next time, and a bigger muscle is a stronger muscle.
When a woman weight trains to get firm and toned but does not want to body build, there are some things she can do that will get her the results she wants without the extra mass. Remember, it is not the particular exercises men do that create mass, but the way they do them. If you do all the same exercises only you use somewhat lighter weight, and instead of the 8-10 repetitions most men do, you do 15-20 reps, you will tone up with no bulky side effects.
There are circuit training programs that utilize aerobics and resistance training all in one, and these programs are perfect for women. These programs are designed to give you a fat burning workout while at the same time giving you a muscle toning workout without adding extra muscle size.
You should be doing these routines 4-6 days per week because unlike muscle building routines, you do not need as much recovery time. Once you get to where you want to be, doing these routines 2-3 times per week is usually plenty to maintain your results.
The bottom line is, if you want to lose fat, increase muscle tone without adding size, and you want to flatten your tummy and lift your rear, than don’t train like a man, train like a woman.
Can Women Build Big Muscles?
Why Is It Difficult For Women To Build Big Muscles
“I don’t want to workout lifting weights because I don’t want to build big muscles ” or “I just do aerobics and sit ups to lose weight because if I lift weights, I may build muscle and looked like a man.”
Ladies. Have you made these comments before? Awww… c’mon ladies, if you have ever uttered these words, you have just done a terrible disservice to yourself and are missing out on many great benefits that working out with weights can give you. Have you ever pointed to your belly or butt and sweetly proclaimed, “I want lose weight here.” So managed to convince yourself that sweating profusely is the answer to a slim and beautiful body and you hit the gym day in and day out just to sweat off your tummy or butt fats!
So you peddle away on your stationary bike in the gym just like little hamsters or frantically stepping away on the step up machine and then you woefully do crunches after crunches in the hope of having a flat belly and a well rounded shapely butt not realising that there is no such thing as spot reduction.
You never even bother take a look at the weight lifting machines or the free weights lying everywhere in the gym not to say even touching those weights. Gosh.this terrible myth of building big muscles on women is creating so much fear in women causing them never to train with weights at their detriment.
Ladies! If you are listening, I want to say this loud and clear. There is no way women will build big huge muscles unless you are on special supplementation and specially designed training system. Some of those muscle bound ladies you have seen may even be taking steroids which are banned and obviously harmful. never never touch steroids to build msucles.
So the, why is it difficult for women to nuild big muscles? Well, it is simply because you do not have enough of tetosterone, a male hormone that encourages your muscles to grow. In fact, women have ten to thirty times less of bodybuilding hormones, tetosterone than their male counterparts. Women who accept the myth that they will build big muscles if they workout with weights will miss out on all of the benefits that weightlifting and bodybuilding can offer. This myth is so ingrained in women’s psyche that even after explaining the facts to my women clients, they are still afraid to lift weights. So will women who lift weights in their workouts build more muscle tissue? Yes, of course, but it will not be those big huge muscles like those of bodybuilders. Your muscles will just tone your body shape resulting in a tight, firm, healthy, attractive and desirable body. The body shape that is ever so sexy and healthy. Yes, you may have noticed an increase in weight when you step on a scale. This is because muscles weigh more than fat. Thus, as you increase your muscle tissue, your weight will increase but your fats will be reduced giving you a well toned sexy body which most women can only dream of.
Muscle burn calories naturally even when you are sleeping. In fact, research has shown that for each kilo of muscle you build, you will burn 70-100 more calories per day. So, if you gain 2 kilos of muscle and lose 2 kilos of fat, you will burn about 75 more calories per kilo, which equates to burning 150 additional calories per day, which translates into 4200 additional calories per month and ultimately results in a fat or weight loss of 7-8 kilos a year without doing anything! One kilo is 2.2 pounds. Doesn’t that sound great?
Another reason that women should do weightlifting is the benefit it can have on your bones. Weight training is a powerful preventive action against osteoporosis, a disease caused by porous bone and low bone density. Women has a much higher risk than men to suffer from osteoporosis. In fact, most women will suffer from this disease as they age. Those plagued with osteoporosis have an increased susceptibility to fractures. These fractures can even be fatal. So, women should exercise with weight to strengthen and increase bone density. Research has shown that six months of weightlifting may increase bone mineral density by as much as 15 percent. As you increase your muscle tissue, your bones must adapt to accommodate this increase in your muscle mass . So your bones respond by increasing in density. The result? You will own a stronger skeletal structure and a reduced risk for osteoporosis.
So, don’t completely swear off weightlifting fearing that training with weights will build big muscles and turn you into an Incredible Hulk! You won’t and you can’t. Period.
OK girls, the weights are over there. Let’s lift them now! Have the last laugh when your girl friends tell you that they don’t want to lift weights and yet watching you transform your body that will make heads turn when you are in your bikini.
Heading to the Gym? Follow These Hygiene Tips
Nearly 80 percent of women exercise on a regular basis, yet as many as one-third of these women mistakenly wear their sweat-soaked clothes for as long as an hour following a workout, according to a new survey by Harris Interactive for the Vagisil Women’s Health Center.
“Appropriate workout attire, along with physical activity and proper hygiene, all play a big part in creating a healthy lifestyle,” said Mari Winsor, celebrity Pilates trainer and feminine fitness consultant to the Vagisil Women’s Health Center. “Women should change clothes immediately after a workout. Even if they are only in the car for 15 minutes, that is still 15 minutes too long when it comes to proper feminine hygiene.”
According to the survey, 56 percent of women are not wearing the right attire when working out.
“This may create a potential situation for vaginal irritation, itch and infection,” said Dr. Adelaide Nardone, an avid runner and board-certified gynecologist in Providence, R.I.
“The Vagisil survey also found that most women – 81 percent – do not know that the underarm is not the part of the woman’s body with the most sweat glands; the vulvar area actually has more sweat glands,” she said.
Winsor and Nardone offer these tips for women:
* Take steps to prevent excess perspiration. Only 14 percent of women take steps to prevent excess moisture or perspiration. Sprinkle a cornstarch-based powder, such as Vagisil Deodorant Powder, onto panties or panty-liners on a regular basis, especially during a workout, to help absorb excess moisture and odor.
* Gear up. When working out, don’t wear clothing that traps moisture, such as spandex, jeans, or wind pants or shorts. Wearing tight pants or underwear can restrict ventilation and lead to vaginal infection.
* Don’t overlook good hygiene. Sixty-eight percent of women are unaware of the connection between physical activity and its effect on vaginal health. With the excess perspiration and moisture generated from a workout routine, women should either shower immediately or, more conveniently, use Vagisil Foaming Wash, a soap-free, easy-to-use feminine cleanser that requires no rinsing with water. – NU
Women Bodybuilding For Beginners
With the current craze of the Atkins diet women are finding success fitting into clothes that they couldn’t fit into for a while. Without a doubt the Atkins diet works. Unfortunately the diet doesn’t help muscle tone or the cardiovascular system. Now with the fat that was covering the underlying muscle melted off,. you would like to see these muscles toned up. Why not try bodybuilding? You probably have some questions why you should start bodybuilding. I listed below some of the questions I have been asked over the years. Hopefully this will answer your queries.
Question 1
If I start bodybuilding will I develop huge muscles and have to quit my job as a dental hygienist? I’m not looking forward to becoming a longshoreman and working on the docks and changing my name to Butch.
No. A woman does not have the testosterone levels as a man to build huge muscles. The bodybuilding training will only tone muscles and add shape.
Question 2
Will I have to 2nd mortgage the house so I can buy supplements to support my bodybuilding endeavors?
No. Just follow a natural well-balanced eating plan.
Question 3
Can I build a larger chest with bodybuilding?
No. But you can tone the underlying muscles of your chest which will help enhance your appearance.
Question 4
Do I have to join a gym?
No. You can workout at home buying some dumbbells and simple equipment. But it is helpful to train at a bodybuilding gym. It is great to be in an atmosphere where everybody else there is working towards the same goals as you.
Question 5
Do I have to commit a lot time to bodybuilding?
No. 3 times a week 1-hour sessions are all you really need to keep toned.
Question 6
Do I have to yell really loud when lifting weights or grunt like the guys at the gym or expel deadly gases while working out?
No. Please no. I was parking my truck in the parking lot of the gym I own in Northern Wisconsin and I heard a guy yelling from inside the gym. I thought he was hurt from the ear-splitting roar. After getting inside I found him finishing a set of wrist curls.
I hope this will answer your questions if you are interested in starting bodybuilding. It is a great individual sport. And you can choose the level you want to be at. From a recreational bodybuilder to a highly competitive bodybuilder that competes at shows. Hopefully this article will be a start of a series of women bodybuilding for beginners. Please join the newsletter on the www.nature-boy-bodybuilding.com site to keep informed of new articles in the future. If you have any questions about bodybuilding please don’t hesitate to e-mail me at [email protected]. Please be sure to check with your doctor before starting a bodybuilding program.
Passionate about providing useful information to anyone with an interest in the field of Personal Training, I strive to pass on to our readers quality information and to answer any questions about Personal Trainers, the work they do and how to become one.
