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| − | When you think strength training for women, do not think you might bulk up like a male weight lifter. Women do not bulk up with strength training without extraordinary efforts and medical intervention.
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| − | Instead, [http://www.selecttechbowflex.com/strength-training/ strength training] (ST) slims down females. If you implement an ST routine 3 times a week, you can lose four or even more pounds in a year without cutting a calorie. Is that all? Well, no. Substituting fat cells with heavier muscle cells means that you will become a lot slimmer than if you simply lost the same weight in fat. Your clothing size will decrease.
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| − | Better news-- ST creates an enduring effect on your metabolism and calorie consumption. Those who do an ST routine have a higher metabolism for the remainder of the day than if they had devoted the same amount of time in aerobic exercise. It adds up to roughly 100 calories a day, over 350,000 calories in a year (10 + pounds)-- for doing nothing! Also, every pound of lean muscle consumes seven to 10 times as many calories as a pound of fat. Fat consumes 5 calories per hour while lean muscle requires 35-50 calories per hour. ST not only decreases your bulk, it makes it way easier to keep it off!
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| − | A special reward for females is that ST fights osteoporosis. ST strengthens muscles, ligaments, tendons, and bones. All of them reduce the hazards associated with bone loss. Should you tumble-- and the balance gained by ST will decrease that likelihood-- your stronger body parts will help protect against the often disabling effects of such a fall.
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| − | OK-- ST can be performed in many ways. What way is best? You can get going just by lifting your own body weight, but you will soon require something more. Dumbbells and barbells, resistance tubes and bands, and workout machines can all be used.
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| − | Dumbbells and barbells come in gradually increasing weights that keep your program on track. You have to change what you are doing every 3 weeks to avoid "accommodation" to the routine, when your body quits using as much energy to do the same work. If you frequent the health and fitness center, will be able to select among a large set of both hand-held dumbbells and the larger barbells. If you are exercising at your home or at your office, you need something less bulky. A great option for women are the [http://www.selecttechbowflex.com/bowflex-selecttech-552-dumbbells/ Bowflex SelectTech 552 dumbbells]. With the twist of a knob, these can adjust from 5 to 52 pounds apiece-- suitable from novices to accomplished experts. And they take about the same amount of area as a single pair of regular dumbbells.
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| − | Elastic bands or tubes, too, are good devices for small places. The darker the shade, the more resistance the bands give, so you will want a whole rainbow eventually. The alternation of dumbbells, bands/tubes, and your own body can offer superb strength training for any woman for years.
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