Weight-bearing exercise helps build stronger bones. This is especially important for women who are at risk of osteoporosis because estrogen levels drop during the menopause, or due to a genetic disposition. Weight Training leads to an increased metabolic rate and rapid fat burning.
Strength training, if done correctly, can increase muscle strength and size. Muscle endurance is achieved by having stronger muscles. This allows us to lift and move heavier objects. Muscle strength and endurance improve our daily activities, sports, hobbies and work.
Certain mistakes made during training can prevent you from gaining strength. If you want to see results, look at the mistakes that are made and make changes.
- Skip the Warm-Up. Warming up and stretching your muscles for 10 to 15 minutes is essential before beginning resistance training. This reduces injury risk, improves performance, and prevents lactic build-up. Researchers at Manhattan College, New York, found that warming up for just five minutes allowed runners to exercise longer than those who started their workout immediately. Spend 5-10 minutes warming up your muscles, your heart and your joints. Muscle stiffness is believed to be the main cause of injury when working out or playing sports. The warm-up should aim to reduce it.
- Unorganized Training – One of the biggest mistakes women make is that they do not train their muscles in a systematic, organized manner. Do every set of every exercise together for each muscle group. If your chest routine includes three sets of bench presses, then do the three sets separated by rest periods and then move on to the next group of muscles. If your chest routine includes two or more chest exercises, you can do them all together. For example, do the Bench Press and then the Inclined Bench Press until you have completed your chest routine. You can then move on to the next muscle group.
3.Doing Workouts With Lighter Weights Is a Waste of Time. It is important to perform the necessary number of repetitions and setswith a weight that is challenging. There are two types of fibers in the muscle, which we call “slow-twitch” or “fast-twitch”. The slow twitch fibers are the best for aerobic (cardiovascular) activities. They can produce low levels of force over a long period of time, making them better suited to endurance exercises. Fast-twitch fibres are used best for anaerobic exercises. They are best used for activities that require high levels of power for short periods of times, such as weightlifting. The majority of women have a combination of slow and fast fibers. Some women inherit a higher percentage of slow-twitch fibres, which enhances their performance when they engage in endurance sports, like long distance running. Fast twitch fibers are more common in world class sprinters and footballers. Both fiber types are positively affected by strength training, but the fast twitch type experiences greater muscle growth and strength.
- Instructions Insight: Each step of the exercise instructions must be followed religiously to achieve results and to avoid injury. You can lift weights all day long if you use the wrong form. You can, for example. Many women don’t bend their knees deep enough when they squat in order to reap the benefits (like toned thighs and butts). Unsure if you are training correctly? A certified trainer can help you. Hold your head up high to maintain a good position and efficiency. Avoid tensing up your muscles and relax. If you experience a warm feeling, a little fatigue and a burning sensation at the end each set, you’re using proper form. You may need to check your form if you don’t feel this. This could be an indicator that you’re making errors during your workout that prevent blood from reaching your muscles.
- Holding breath: If you keep your breath when lifting weights, you risk raising your blood pressure and depriving your brain of air. Exhale when you are in the “positive” phase of exertion and inhale when you are in the “negative” phase. Don’t worry if this is confusing or distracts you from the lift. Just remember to breathe.
- Fluid intake: The Institute of Medicine suggests that women drink about nine cups of water per day. Weight training is not possible if your body is dehydrated. Even if you do, it will be counterproductive because your muscles will be deprived electrolytes. The electrical stimulation of the nerves and contraction of the muscles is caused by the dissolution of electrolyte mineral in water. It is important to drink enough water while bodybuilding in order to provide your muscles with the electrolytes that they require. Otherwise, their strength and control will be affected. As you add more weight to your workout, the stress on your joints increases. Drinking plenty of water will help to ensure the synovial fluid surrounds the joints to aid in their movement.
- Women tend to go beyond the recommended number of reps in the hopes of challenging their muscles. Lifting heavier weights and doing fewer repetitions will help you gain strength, and your body will be pushed to the limit to burn fat. The fifth repetition should be slow and hard to lift. Try increasing the weight each time you visit the gym.
- Women are ignoring the importance of free weights. With the increase in exercise machines, they have started to overlook the importance of dumbbells and barbells. Free weights are more fun and interesting, they engage the core and provide better results. Use different machines to train different muscles.
- You can let your mind wander when you are doing fitness exercises. You can, for example, jump on a treadmill at a pace of seven minutes-per-mile and burn the same number of calories whether you are thinking about it or otherwise. This is not true for muscle conditioning exercises. Because there is a close connection between your brain, nerves and muscles, you must concentrate on what it is that you are doing. If you concentrate on the exercise, you will increase muscle activity. Put down the magazines, stop all conversations and concentrate on each set. You will see results more quickly with each repetition.
- Try a different exercise. For example, if your usual bench-press is done with a barbell try it out using dumbbells, or a machine.
- Try varying the intensity. For example, you can use some of our advanced techniques to overcome plateaus.
- You can also change the order in which you perform the exercises for each muscle group. The above method will be used to continually and vary all WF programs.
- Avoid these mistakes to achieve amazing results.
