Alexa Acampora. “Strength training is also called resistance training because it involves...
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Why women should add strength training to their fitness regimen to feel stronger, healthier and more confident! Alexa Acampora DON’T LEAVE THE HEAVY LIFTING TO THE MEN!
Alexa Acampora. “Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them
Strength training is also called resistance training because it
involves strengthening and toning your muscles by contracting them
against a resisting force
Slide 4
TWO TYPES OF RESISTANCE TRAINING Isometric Resistance: Involves
contracting your muscles against a non-moving object, such as
against the floor in a push-up Isotonic strength training: Involves
contracting your muscles through a range of motion as in weight
lifting
Slide 5
Slide 6
Burn fat during and after weight training exercises For each
pound of muscle gained, one can burn 35 to 50 more calories each
day A studied performed by Wayne Westcott, found that the average
woman who strength trains two to three times a week for two months
will gain nearly two pounds of muscle and will lose 3.5 pounds of
fat!
Slide 7
Unlike men, women do not gain significant muscle mass from
strength training Women can develop muscle definition Endurance
exercises makes you lose both fat and muscle tissuestrength
training can help create and sustain curves Women have 10 to 30
times less of the hormones that cause muscle hypertrophy
Slide 8
Cyclists are able to gain strength in order to ride longer with
less fatigue. Golfers can increase driving power with strength
training With strength training, skiers are able to improve
technique.
Slide 9
Research shows that weight training can help prevent bone loss!
55% of people 50 and older have osteoporosis Osteoporosis: a
disorder in which the bones become increasingly porous, brittle,
and subject to fracture, owing to loss of calcium and other mineral
components, sometimes resulting in pain, decreased height, and
skeletal deformities
http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/weight-training
Osteoporosis: a disorder in which the bones become increasingly
porous, brittle, and subject to fracture, owing to loss of calcium
and other mineral components, sometimes resulting in pain,
decreased height, and skeletal deformities
http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/weight-training
Slide 10
Physical activity helps control weight and can reduce chances
of developing conditions that can strain your heart.
Slide 11
Strength training will elevate your level of endorphins!
Research suggests that exercise can improve ones physical self-
efficacy and physical self- worth
Slide 12
Strength training will elevate your level of endorphins! This
can trigger a positive feeling in the body. Regular strength
training can help one manage stress better and experience fewer
adverse reactions to stressful situations Exercise can be an
effective treatment for mild to moderate depression
Slide 13
According to American College of Sports Medicine, strength
training can reduce the risk of musculoskeletal injuries or even
the severity such injury. Resistance training has a positive effect
on reducing low back injuries. Musculoskeletal Injuries: An injury
or disorder of the muscles, tendons, ligaments, joints, nerves,
blood vessels or related soft tissue including a sprain, strain and
inflammation, that may be caused or aggravated by work.
Musculoskeletal Injuries: An injury or disorder of the muscles,
tendons, ligaments, joints, nerves, blood vessels or related soft
tissue including a sprain, strain and inflammation, that may be
caused or aggravated by work.
Slide 14
The benefits of strength training can be achieved at any age!
It is never to late to start
Slide 15
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BICEP CURL Grab a light reasonable weight (set of dumbbells or
straight bar). Stand with feet shoulder width apart Standup right,
knees slightly bent shoulders around and down, keep core tight Hold
the weight palms facing up Keep elbows in to your side For
dumbbells alternate each hand Aim for 3 sets of 15 repetitions
http://www.youtube.com/watch?v=uO_CNYidOw0
Slide 18
TRICEPS ROPE PULL DOWN Stand facing the cable machine, shoulder
width apart Shoulders back, around and down Grab the rope with both
hands (palms should face each other) Set on a light weight, begin
to pull down keep elbows in and at your side Go slowly and try to
isolate the triceps muscle Aim for 3 sets of 15 repetitions
http://www.youtube.com/watch?v=kiuVA 0gs3EI
Slide 19
SEATED CABLE ROW (there are various grip options for this
exercise, the easiest example to learn is close grip) Sit upright,
shoulders back, around and down Keep the grip near the middle of
your core area Pull in and isolate your back muscles Do not extend
so far out that you compromise your posture Aim for 3 sets of 15
repetitions http://www.youtube.com/watch?v=7qK7x-d8V2A
Slide 20
SOURCES "6 Reasons to Add Strength Training to Your Workout
Plan Fitness Center EverydayHealth.com." EverydayHealth.com. N.p.,
12 June 2009. Web. 04 June 2014.. "Exercise and Depression:
Endorphins, Reducing Stress, and More." WebMD. WebMD, n.d. Web. 01
June 2014.. Hoffman, Jay. "Resistance Training and Injury
Prevention." ACSM CURRENT COMMENT (n.d.): n. pag. ACSM Current
Comment. American College of Sports Medicine. Web. 4 June 2014..
Why Women Should Lift Weights. About.com Sports Medicine. N.p.,
n.d. Web. 04 June 2014..