Transcript PPTX
Strength Training For Women Mariya Lee Female Gym Goers Definition: • Specific training that targets the muscles’ ability to resist force through weights, machines, or body weight • Muscle strength is developed through increasing resistance What is Strength Training? • Usually anaerobic exercise that targets muscle strength • Resistance training with machines or free weights • Additionally, can train with only body weight What is Strength Training? Next Slide • Anaerobic (Low oxygen) training • Helps with initial and continued weight loss • Bulk: High weight-Low Rep • Tone: Low weight-High rep General Health Benefits • Increased metabolism • Kick starts weight loss • Body removes toxins much faster • Improved bone mineral density • Fights osteoporosis General Health Benefits • Injuries: • Improper technique causes stress injuries • Exhaustion deteriorates already developed muscle • Any built muscle is further torn Possible Negative Effects • Muscle imbalance: • Only working on the same muscle will develop uneven strength distribution • Creates problems in everyday life • Short/Long muscles affect posture Possible Negative Effects 1) “I will look bulky” 2) “It makes me feel unfeminine” 3) “I need strict cardio to lose weight” Strength Training Myths • Bulkiness only develops through high weight training • Low weight-High rep develops lean muscle tone • Women are physically not as predisposed as men to get the “bulky” look Myth 1 Busted • Strength training is not only for men • Femininity is only a mental concept • You do not lose the feeling of femininity just because of strength training Myth 2 Busted Strength Training Weight Loss Lean/bulky muscle tone Beneficial to total workout Cardio Very Similar Weight loss Lean muscle tone Beneficial to total workout Myth 3 Busted • Helps with daily tasks • Lifting up a toddler for mothers • Lifting boxes or helps with heavy labor • Allows development of proper technique to avoid injury Health Benefits for Women • Muscle development • Development of more fat using body cells • Additional bone density guarantees a better senior adult life • Osteoporosis risks(brittle bones) are much higher for women Health Benefits For Women • Free weight/body weight exercise • Bicep curls with low weight • Bench dips for triceps Strength Training Ex: Arms • Shoulders • Military press • Dumbbell front raise • Chest: • Bench press • Dips for chest Strength Training Ex: Shoulders and Chest • Dumbbell Push-up row • Plank-30s or more Strength Training : Abs • Barbell dead-lift • Wide grip pull-up Strength Training : Back • Barbell Squat • Benefits whole leg • Leg curl • Hamstrings targeted Strength Training : Legs strength training. (n.d.) Mosby's Medical Dictionary, 8th edition. (2009). Retrieved October 3 2016 from http://medicaldictionary.thefreedictionary.com/strength+training Sources