Transcript Don*t Leave the Heavy Lifting to Men!

Alexa Acampora
“Strength training is also called resistance training
because it involves strengthening and toning your muscles
by contracting them against a resisting force…”
TWO TYPES OF RESISTANCE TRAINING…
Isometric Resistance:
Involves contracting your
muscles against a non-moving
object, such as against the
floor in a push-up
Isotonic strength training:
Involves contracting your
muscles through a range of
motion as in weight lifting
 Burn fat during and after
weight training exercises
 For each pound of muscle
gained, one can burn 35 to
50 more calories each day
Women have 10 to 30 times
less of the hormones that
cause muscle hypertrophy
 Unlike men, women do
not gain significant muscle
mass from strength
training
 Women can develop
muscle definition
 Endurance exercises
makes you lose both fat
and muscle
tissue…strength training
can help create and
sustain curves
Cyclists are able to gain
strength in order to ride longer
with less fatigue.
Golfers can increase
driving power with
strength training
 Research shows that weight
training can help prevent
bone loss!
55% of people 50
and older have
osteoporosis
Physical activity
helps control weight
and can reduce
chances of
developing
conditions that can
strain your heart.
Strength
training will
elevate your
level of
endorphins!
Research suggests
that exercise can
improve ones’
“physical selfefficacy” and
“physical selfworth”
 Strength training will
elevate your level of
endorphins! This can trigger
a positive feeling in the
body.
 Regular strength training
can help one manage stress
better and experience
fewer adverse reactions to
stressful situations
 Exercise can be an
effective treatment for
mild to moderate
depression
 According to American
College of Sports Medicine,
strength training can reduce
the risk of musculoskeletal
injuries or even the severity
such injury.
 Resistance training has a
positive effect on reducing
low back injuries.
Musculoskeletal Injuries:
“An injury or disorder of the muscles,
tendons, ligaments, joints, nerves, blood
vessels or related soft tissue including a
sprain, strain and inflammation, that may be
caused or aggravated by work.”
The benefits of strength training can be achieved at any age!
It is never to late to start…
BICEP CURL
① Grab a light reasonable weight (set of
②
③
④
⑤
⑥
⑦
dumbbells or straight bar).
Stand with feet shoulder width apart
Standup right, knees slightly bent
shoulders around and down, keep
core tight
Hold the weight palms facing up
Keep elbows in to your side
For dumbbells alternate each hand
Aim for 3 sets of 15 repetitions
http://www.youtube.com/watch?v=uO_CNYidOw0
TRICEPS ROPE PULL DOWN
① Stand facing the cable machine, shoulder
②
③
④
⑤
http://www.youtube.com/watch?v=kiuVA
0gs3EI
⑥
width apart
Shoulders back, around and down
Grab the rope with both hands (palms
should face each other)
Set on a light weight, begin to pull down
keep elbows in and at your side
Go slowly and try to isolate the triceps
muscle
Aim for 3 sets of 15 repetitions
SEATED CABLE ROW
(there are various grip options for this exercise,
the easiest example to learn is close grip)
① Sit upright, shoulders back, around
②
③
④
⑤
and down
Keep the grip near the middle of
your core area
Pull in and isolate your back muscles
Do not extend so far out that you
compromise your posture
Aim for 3 sets of 15 repetitions
http://www.youtube.com/watch?v=7qK7x-d8V2A
SOURCES
"6 Reasons to Add Strength Training to Your Workout Plan – Fitness Center–
EverydayHealth.com." EverydayHealth.com. N.p., 12 June 2009. Web. 04 June
2014. <http://www.everydayhealth.com/fitness/add-strength-training-to-yourworkout.aspx>.
"Exercise and Depression: Endorphins, Reducing Stress, and More." WebMD. WebMD, n.d.
Web. 01 June 2014. <http://www.webmd.com/depression/guide/exercise-depression>.
Hoffman, Jay. "Resistance Training and Injury Prevention." ACSM CURRENT
COMMENT (n.d.): n. pag. ACSM Current Comment. American College of Sports Medicine.
Web. 4 June 2014. <http://www.acsm.org/docs/current-comments/rtandip.pdf>.
“Why Women Should Lift Weights.” About.com Sports Medicine. N.p., n.d.Web. 04 June 2014.
<http://sportsmedicine.about.com/cs/women/a/aa05160a.htm>.