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| Tip: A Women's Strength Program
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| Many women are enthusiastic about
resistance training
these days. Why? For one thing, recent research has shown
that the benefits of strength training reach far beyond weight
loss and muscle toning. Women appreciate that this type of
excercise also yields significant long-term health benefits,
including positive effects on bone mineral density, cholesterol
levels, cardiovascular function and more.
If you'd like to begin a strength training program but aren't
sure what exercises to do, consider the following program,
fitness professional Jessica Smith, ME, designed
specifically for women. If
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of repetitions (about 12-15). Pay careful attention to technique.
To prevent injury, progress to heavier
weights only after adhering to your initial workout for 1 to 3 weeks. Over the
next 4 to 20 weeks, you can develop your program by lifting heavier weights (but
doing fewer repetitions); performing a second set of each excercise, and gradually increasing your training
frequency to two or three times per week. The chart below lists
10 excercises that will strengthen major muscle groups and suggests
a training schedule that you can adopt after the first few weeks.
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| Exercise |
Muscle Group |
# of Times/Week |
# of Repetitions* |
# of Sets** |
| leg press |
quadriceps |
2-3 |
8-12 |
1-2 |
| chest press |
pectoralis |
2-3 |
8-12 |
1-2 |
| triceps extension |
triceps |
2-3 |
8-12 |
1-2 |
| lat pull-down |
latissimus dorsi |
2-3 |
8-12 |
1-2 |
| hamstring curl |
hamstring |
2-3 |
8-12 |
1-2 |
| biceps curl |
biceps |
2-3 |
8-12 |
1-2 |
| calf raise |
gastrocnemius |
2-3 |
8-12 |
1-2 |
| lateral raise |
medial deltoid |
2-3 |
8-12 |
1-2 |
| abdominal curl |
rectus abdominis |
2-3 |
8-12 |
1-2 |
| lower-back extension |
erector spinae |
2-3 |
8-12 |
1-2 |
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*The amount of weight you choose for each exercise should result in moderate to significant fatigue by the end of the last repetition.
**Rest 30 to 60 seconds between sets and 60 seconds between exercises.
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you don't know how to perform any of the
exercises (with weight machines, free weights or exercise tubing), ask a personal
trainer or fitness instructor to help you.
WARM UP (10 MINUTES).
Ease into your workout with a warm-up. Warming up
increases metabolic rate (i.e., the rate at which chemical reactions occur
within your body) and aids in the delivery of nutrient-rich blood to areas
about to be exercised. This process is key to muscle performance and reduces
the risk of injury to muscle and connective tissue. Your wamr-up shold consist
of low-intensity aerobics, walking, stationary cycling or jogging in place,
followed by stretching.
RESISTANCE EXERCISES (30-40 MINUTES).
When you first begin weight training,
start with light weights and perform a high number
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COOL-DOWN (10-15 MINUTES).
Be sure to cool down after your
workout, just as you warmed up before it. The cool-down serves many
purposes: It returns heart rate and blood pressure to near resting
levels, promotes rapid removal of lactic acid (which can cause a
"burning" sensation in the muscles) and increases joint flexibility.
Your cool-down should include low-intensity aerobics, walking, or jogging in place, followed by
stretches for the major muscle groups.
MAINTENANCE.
Once you have achieved your long-term goals, you will need to
continue weight training in order to maintain the strength you've gained. However,
maintaining strength takes less effort than building strength, so you can reduce
your training frequency to once or twice per week.
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