Posts Tagged ‘strength training’

For the Ladies – What is your Favourite Type of Training?

Thursday, December 3rd, 2009

This one is for the ladies…

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What type of training do you prefer to do?? Let me know in the comments below. In the meantime have a read of my take on this matter.

If you’re a woman considering the possibility of exercising regularly, you may be wondering which type of fitness program is the most effective. I highly suggest that you give some serious thought to circuit style weight/ cardiovascular training. There are so many benefits to strength training regularly, particularly as you grow older. By training with weights or weight resistance, you will reduce signs and symptoms of numerous diseases and chronic conditions, such as arthritis, diabetes, osteoporosis, obesity, back pain and depression.

Many women shy away from the higher intensity circuit style weight training because they fear that they’ll end up looking like a muscular bodybuilder. This is physiologically impossible, since women lack the high levels of testosterone needed to “bulk up.” Rather than looking too muscular, you will become lean and toned. The muscle that you’ll build will burn far more calories than the fat you’re currently carrying around, which will result in your body becoming a calorie burning machine – even at rest.

As mentioned earlier, the benefits of circuit style strength and cardiovascular training go beyond physical beauty. Studies have shown that strength training can decrease pain associated with moderate to severe knee osteoarthritis by up to 43%, and will most definitely increase your muscle strength and physical performance. The effectiveness of weight training in reducing the pain of osteoarthritis is just as significant (if not more so) as some medications used to treat this condition.

Additionally, post-menopausal women can lose bone mass at a rate of 1%-2% annually. Not to worry; circuit style strength and cardiovascular training actually increases bone density and reduces the risk of fractures in women.

If you’re concerned with your weight, then this style of training plays a significant role in managing women’s weight. As stated earlier, the muscle you build will burn more of the calories you consume. This is due to the fact that muscle is actually an active tissue, which consumes calories; stored fat, however, uses very little energy and doesn’t help to burn your caloric consumption. If you commit to a regular exercise routine, incorporating circuit style strength and cardiovascular training, your metabolic rate can be increased by up to 15%, which will be tremendously helpful for weight loss, as well as long-term weight control. Yes, the reduction in weight is fantastic when it comes time to try on a dress for that special occasion, but with a leaner body, you’re also reducing your risk of heart disease, which is the number one killer of middle aged women.

While the benefits of circuit style strength and cardiovascular training are quite obvious with regard to your overall health, physical appearance and weight control, did you know that weight training can actually help your state of mind, as well? Researchers believe this is because the more you train, the greater the amount of endorphins women create (the natural feel good drug). They feel better when they’re stronger, and weight training also may produce a biochemical change in the brain. By regularly training with weights and cardiovascular combined, your self confidence and self-esteem will be greatly improved, which will likely lead to a tremendous improvement in your overall quality of life.

Perhaps you’re asking yourself, “Whatever happened to the importance of just aerobic exercise?” Well, aerobic and cardio exercises most definitely have a positive impact on your overall health; after all, these types of exercises help to maintain your heart and lungs and increase your cardiovascular fitness and endurance – but, walking, running and swimming simply do not complete the picture, yet when combined with moderate weight training, the benefits are huge.

 If you want a lean, toned body with excellent bone density and muscle mass, it’s highly recommended that you train in this style at least three times a week.

What is the ideal training type for women I hear you ask? Great question and the answer is to look for a Cross Fit, Boot Camp type of training or a small group PT session in your area (just google the words and city you are in), as the majority of these classes will already have the perfect combination of both worked out for you. Be weary of the gym, health club based classes as they only work your body in one area, and that is either justs weights or just cardio.

Go ahead and get started; a lean, toned and beautiful body can be yours if you’re willing to invest even a small amount of time and effort.

 Scott Williams

Australia’s Leading Fitness Expert

Contributor and writer for Health Smart Magazine, Readers Digest

Strength Training for a Higher Metabolism

Tuesday, July 7th, 2009

By: Scott Williams the Fitness Expert

 The term strength training refers to developing muscle strength and endurance through resistance (weight) training. Muscle strength refers to a one-time maximum effort of force that one applies in a movement of a single muscle group. Muscle endurance is the ability of muscles to apply a sub-maximal force repeatedly or to be exercised over an extended period of time. Common body weight exercises that build both muscular endurance and strength are push-ups, chin-ups, a variety of machine exercises, and lifting free weights.

 Strength training will prevent muscle tissue from declining as you get older. Contrary to popular myth, however, strength training will not make you bulky unless you set up a strenuous program that’s geared to that particular purpose. Yes ladies it is virtually IMPOSSIBLE for you to ‘BULK’ unless you actually train for that and even then it is a hard road for you.  That is where a personal trainer really comes in handy for you.

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 Keep in mind that the main metabolic difference between aerobic (exercise that uses oxygen during performance) and anaerobic strength-building exercises is that while aerobic burns more body fat during the actual exercise, anaerobic exercise continues to cause calories and body fat to burn for quite a while after the session is over. For this reason, anaerobic exercise has a far more dramatic effect on your resting metabolic rate.

 Scientists have only recently begun to recognise this benefit of anaerobic exercise. Training for musclur strength has been popular for many years among bodybuilders and professional athletes, but the general population is now finding its way into many of the gyms in Australia.

 One of the main benefits of strength training is that it builds the density of muscle – and the more denser the muscle, the more calories that are burned up. As we age our metabolism decreases by about  ½ percent every year, from when we hit our thirties. When you consider every pound of muscle burns 50 calories a day, it’s easy to understand the contribution that muscle makes to losing weight quickly and effectively, and keeping it off in the long run.

 For every pound of fat that you replace with muscle, you’ll lose a half a pound of body weight. We burn off calories both during and after exercise, even as we sleep, watch TV, or read a book. Strength building exercises fire up our “furnace” and raise our resting metabolic rate.

Be sure to always seek the professional help of a personal trainer for a program to suit your individual needs.

We have 13 trainers to choose from all over Canberra so if you need any help, don’t hesitate to contact us.

E:   enquiries@succeed.com.au

The Succeed Team