Resistance Training For Women
Resistance Training For Women
Resistance training or also know for weight training or strength training.
They are the kind of exercises to increase resistance to muscular contraction to build anaerobic endurance.
Not only that these exercises will build the strength, and build size of skeletal muscles.
It is based on the principle that muscles of the body should withstand resistance force when they are required to it.
Those muscles would become stronger when you do resistance training is conducted consistently and repeatedly.
A complete exercise program to improve the muscle, improve joint function, increase bone density, build tendon and ligament strength.
Not only strength the program should include aerobic exercise to improve your lung, your heart, your flexibility and your balance.
Why building muscle?
There are over 650 muscles in your body.
These muscles are the ones that are responsible for every movement you make.
Muscles help you breath, help you lift the laundry, help you bend over, help you walk, stand up, and pump blood through your body.
Muscles will provide the form of your body, the shape of your body and those curves.
There are 3 types of muscle – Skeletal, Cardiac and Smooth:
#1. Skeletal muscle: when people talk about muscles, they are thinking about skeletal muscle. They are the muscle that shape the body and support body’s movements. You can control with your nerve to do what you want, when you want them to.
#2. Cardiac muscle: they are located near your heart. They are called heart muscle and their function is to pump blood to your heart. Cardiac muscle will function without your control.
#3. Smooth muscle: these muscles are the ones that controls the movements of your internal organ and blood vessels. It does not need you to control to work.
What happens to your muscle when you exercise?
When women like you do exercise like resistance training, here is what is going to happen:
Your muscles will change or will grow when it is challenged.
The challenge could come from lifting weight or push up or pull up.
2. Tear down
The resistance training creates the tension in your muscle that will tears in the muscle fibers.
When this happens it could be harmful.
Du to this process, You have to have a good night sleep and must eat properly while you’re training.
3. The action of fixing
There is a cellular process to repair the (micro) tears in the muscle fibers.
The muscle fibers fuse together to form new muscle and increase the thickness and the amount of muscle fibers.
All of these processes will happen only if you let your body have a good rest.
When you are consistent of doing the resistance training, your muscles will grow stronger and able to work longer.
But before starting the training, you should do the stretching.
Stretching will help prevent muscle cramps, injuries, improve flexibility, promotes better balance, and get the most out of your training.
Benefits of resistance training
There are several benefits of resistance training. These are:
#1. The training will improved muscle tone, muscle strength, and to protect your joints from injury.
#2. It will maintain balance and flexibility that will help you to remain independent as you age.
#3. You will control your weight as you gain muscle as well as burns more kilo joules.
#4. The resistance training may help prevent or reduce cognitive decline in older people.
#5. You will not easily get tires.
#6. Control and prevent health chronic conditions such as: diabetes, heart disease, arthritis, back pain, and obesity.
#7. Improved balance and mobility.
#8. Improved your body’s posture.
#9. Decreased risk of injury.
#10. Increased bone density, bone strength and reduced risk of osteoporosis.
#11. Resistance training may boost your self-confidence, improve your body image and your mood.
#12. Avoid insomnia and improved sleep.
#13. Increased self-esteem.
#14. Enhanced performance of daily tasks.
Types of resistance training
#1. Resistance training that only need your body weight
You can do resistance training without any equipment at all.
You can take advantage of gravity and your weight to do so.
It can be can be squats, lunges, push-ups and chin-ups.
You can do this while you are traveling or while at work.
Here is how you do lunges and squats:
Here is how you do push-up and chin up:
#2. Swiss ball
Swiss balls are for exercises that focus on the abs, but can be also for the entire body.
5. Weight machines
You can do this kind of exercise at the gym.
Or you can buy one machine and do it at home.
Unless you have a room for the machine, you could have a hard time finding the right place.
Weight machines can give resistance for specific parts of the body.
It will isolate specific muscle groups quite efficiently.
You can only build muscle of your arm without touching other muscle.
Barbells are a great tools to help with resistance training..
They are almost like the weight machine but with a rather more free form of training.
7. Resistance cables and bands
You can do a stretchy kind of resistance using n inexpensive, lightweight band or cable.
They are easy to use and easy to store cables and bands.
You can do quick workout at home or where ever it is possible.
The exercise can give a full range of movements for your muscles.
They are especially great for targeting specific muscle groups.
It is fun, challenging and versatile.
Few tips to have an effective Resistance training
1. Warm up for at least 5 minutes
Before you start your resistance training, it is very important that you warm your body.
Stiff or cold joints and muscles should get warm up so it will not get injured because of a sudden movement.
A light cardiovascular activity just enough for warm up.
Other way is to do a short set with a lighter amount of weight.
You can do some elevated upper body push-ups, jumping jacks, etc.
Or you can do weight lifting at a lower intensity.
2. Do not rush
You might get excited because you are trying a new training or program.
Usually you want to pace yourself to build your strength.
But if you rush yourself, even if you did warm up, you might get hurt or injured.
You have to be consistent and steady and get into the rhythm of a new program or training style.
3. Focus on your form
When you are trying to add weights pay attention to your form.
The best way is to do less reps with good result rather than too much reps with poor result.
You have to really understand that you might get injured if you add weight.
Be sure to stretch regularly, and consult with a trainer, physical therapist, or chiropractor to avoid any flaws.
Without proper exercising you will suffer from misaligned joints that can cause inflammation, prone to injury, and slow down your resistance training progress.
4. Take some rest between and during training
If you want training that has a purpose of gaining endurance, take your rest periods to less than a minute.
If you want to gain strength, rest for a minimum of 3 minutes between sets.
You must rest 1 day after doing resistance training if you do it 2 to 3 times a week, to have adequate recovery time.
As stated before muscle grows when you rest not while you are training.
If you still feel tired one day after your rest, skip the training schedule and do the training after you feel well rested.
Few must haves proper gear for resistance training
#1. GYM socks for womens
You need socks that is a compression socks.
It has to feel as tight as tourniquets but just snug enough to reduce swelling, increase circulation, and support muscles and joints.
#2. Sports bra for women
You need a soft sports bra that wears perfectly and give comfort while you do the training.
#3. Foam Roller
Foam roller surface replicates a massage therapist’s hands used for relieving tweaked muscles after training.
4. High coast tights
You need tights that provide a cushy layer next to skin and wicking sweat as you ramp up the intensity of resistance training.
#5. Sleeveless shirts
Training shoes for women
You need a decent lightweight designed shoes with arch support and good cushion to support the training.
Henry Kaswandi is graduated from University of Indonesia majoring History. After receiving the bachelor degree of History, Henry Kaswandi take the education to the next level by graduating from University of Indonesia majoring Information Technology. On daily basis, he writes article and review the product sold on Amazon. Before this, he was the Head of Information Technology Department at PT Indopoly Swakarsa Industry, Tbk and was the Head of Information Technology at PT Pratama Cipta Inaweb.