Women’s Fitness
Women’s Fitness Focus: The 5 Canons of Resistance Training
fitness women
If you’re resistance training program isn’t performing for you; there’s a solution. Get back to basics: give your routine a face lift by reviewing these 5 fitness canons.
Canon 1: Always Exhibit Proper Posture
The most important thing to remember when resistance training: proper form will make all the difference. Forget sets and reps, if it’s results you’re looking for and your form isn’t solid, you are asking for injury (not to mention an inferior workout).
Canon 2: Always Be Aware of Your Breath
When performing a lift, always be aware of your breathing. This is especially important if you have considerations with your heart and blood pressure. If you hold your breath during resistance training you could be placing a dangerous amount of pressure on your heart.
Canon 3: Know The Difference Between Precision and Momentum
It’s often been said: 3 repetitions performed with precision will net greater results than 20 repetitions performed with momentum. This statement demonstrates the difference in the two: Yes, you’ll need to challenge yourself and push your body’s limits, but swinging weights and using momentum not only looks sloppy, but begets equal results.
The answer: A proper lift with a sensible weight will create definition and a sleek beautiful body.
Canon 4: Be Aware of Lifting To Heavy
Canon 4 is a natural extension of the previous principle. Remember: it’s important to make strength gains during resistance training (and this will happen naturally) however, if you are forcing the lift, you are using a weight that is too heavy.
Canon 5: Hydrate, Hydrate, Hydrate
The body is made of 60% - 70% water, therefore, it is important to hydrate the body before, during and after exercise as the increased exertion accelerates the rate of water loss.
A rule of thumb is to drink at least an 8oz glass of water before during and after you workout. This will keep the body hydrated. It will also prevent dehydration and undue stress on your kidneys.
Executive Summary about women’s fitness by Laura Turner
Women’s Fitness Training Tips: Great Arms and Legs In Ten Minutes A Day
Have you ever put on that new sleeveless dress, shirt and short
skirt, only to wish that your arms and legs looked better?
Did you feel frustrated, and wished you had purchased the long
sleeve dress and shirt instead? Women’s Fitness Training Tips can help you achieve this.
It doesn’t matter who
you are young, old, rich or famous, we all think like this.
Great Arms
-Bicep curl-(using a comfortable dumbbell or a can of soup).
- Perform 3 sets of 15 Repetitions each day.
Slowly curl your arm to your shoulder and then return to
the full extension position. This is one repetition. Repeat.
-As you build strength change to a heavier dumbbell.
Shapely Legs
-Standing calf rises on the steps.
-Standing on the step while letting both heels drop below the
step ledge.
-To shape the middle, inner and outer part of the calf muscle, point your
toes in for the first set. Point your toes out for the second set, and keep
your toes pointed straight ahead to work the center of the calf muscle.
-As you build strength, do your calf rises with dumbbells in your hands.
Continue these exercises for 30 days and enjoy the results.
Executive Summary about women’s fitness by Kim Jamieson
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