Weight Lifting For Women

Weight lifting is a common way to develop strength and size of skeletal muscle.
For women it's very common now a days although,
women are looking forward in developing stronger muscles.
The best part of weight lifting for women
is to develop a stronger heart and stronger immune system.
It also helps to control weight and offers protection against osteoporosis,
a major disease which often occurs after menopause.

The importance of weight lifting for women should not be underestimated.
If done properly they can be a successful athlete or a bodybuilder,
apart from this weight lifting for women is now recognized to be
an essential part of any fitness regimen
and now weight lifting has gained incredible popularity over the last decade or so,
and socially it's perfectly acceptable for women to take up weight lifting as a sport.

 

The biomechanical system of women and men are different
though women have to work harder to get the similar results as men.
The reason behind are physiological and hormonal.
Men are typically stronger than women
thus generate more force and men also produce ten times more testosterone than women.
Testosterone helps in increasing muscle size.
Thus, the concept is very clear that women who have more testosterone
may have a greater of strength and power development than other women.

 

For developing the body, women must lift weight for around forty five minutes twice in a week.
It is always better to take the advice of doctor
before hitting the gym and similary consult with a fitness expert before starting your exercise program.

It is better to start with strength development

and the important thing is to learn the proper technique of weight lifting
because without proper technique one can hurt themselves and cause serious damage.
Once you got the technique then you can start with heavy weights.

It is very important to note you should not feel pain while doing exercise
however you have to stress the muscle to build size.
There are numerous different ways to get your muscles stronger.
Equipment that plays major roles are dumb bells, calisthenics,
free weights, weight machine and stretch bands.
Weight lifting has been proven to benefit everyone,
before, women relied on low calorie diet and cardiovascular activity to enhance physical appearance.


Sadly low calorie diet regimes can be very impractical
and plummet the metabolic activity and,
without strengthing the body.
But weight lifting has changed the whole concept.
Now everyone knows that weight is absolutely essential
if anyone is to make visual changes to your body although,
benefits of weight lifting is far beyond the visual effects.

 

 

When Did Weight Lifting Competition Begin?

In ancient times, testing of ones manhood was done by weight lifting.
They would lift heavy stones such as Blue stones of old Dailly,
Dinnie Stones and Inver stone to show the power.
Moreover, it was the matter of prestige to the tribal kingdom in ancient times.

Considering the available facts,
weight lifting competitions first began in Europe in the late 1880's
and the champion of the competition was crowned in 1891.
In those periods, there were no other sub division
and the crown went to the man able to lift the maximum weight.


Weight lifting competition was clubbed as a part of athletics in 1896;
however, weight lifting was excluded in the 1900 games.
Again, the art of weight lifting was noticed in 1904,
but the game was not included in Olympics however,
in 1920, weight lifting has been accepted as a sport.

In those periods, Olympics introduced some strange weight lifting programs such as,
one and two handed lift with no weight division,
however, rules where changed in 1932
and five sub divisions has been established and formed three disciplines for the competition viz.
Snatch, press and clean and jerk.
In snatch, the weight lifter lift the weight above the head
in one fast-uninterrupted movement however,
in the second movement the weight is brought to the shoulders and after that,
the weight is jerked upwards above the head.

 

Although, in the second movement the weights are lifted in two stages to
make it easier to lift and  jerk the lifted weights.
Later in 1972, the press division was abolished
and only the snatch and clean jerk where accepted as a sport and added to the Olympic discipline.

As a revolution in 2000, it was introduced for women in this power event in Sydney.

 

Above all, weight lifting has been established to be very effective in increasing endurance.
Weight lifting gained popularity in 6th century
in this period athletes lifted heavy stones.
Later, this period came to be known as the "age of strength."
During this age, Milo of Crotona, a military hero and progressive weight lifting exercise.

 

In Greece, weight lifting was a very popular sport during the reign in the Olympic Games
as well as the Chou dynasty (1122-249 BC),
soldiers were required to undergo an endurance and strength test in order to gain enrollment into the army.

Now the weight lifting competition is one of the major events in Olympics
and national sport all around the world.

 

 

 

 

Can Exercising Help Enhance Your Metabolism?

Which Weight Lifting Routine Is Suitable For Me?

In a set of exercises, how many repetitions you do as well as how many sets you complete.
There are certain weight routines to be followed such as three repetition of flat bench press,
two repetition of bench dumbbell and three repetition of inclined bench press
there is a set of weight routines for the chest.
Similarly there are other exercise programs for the body.

The routine is a term given how you manage the weight program.
It is something to managing a schedule of a weight lifting program.
Routines are made to split the workout in such a way,
that you are not overtraining the same muscle groups.

Don’t lift more weights than your limit especially if you don’t have any spotter
because it can end your lifting career.


The technique mainly used for developing biceps
is to hold and grip up close to the inside of the dumbbell plates.
There will be a space of several inches between your pinky and the side plates.
Chest exercises, including the bench press,
Incline bench press, flat dumbbell flyes and inclined dumbbell flyes.


For developing the back muscle exercise like deadlift, lay pulldown,
seated cable row, bent over ball row and bent over one-arm dumbbells.
Biceps can be worked by doing standing barbell curls, preacher curl with dumbbell,
seated or standing dumbbell curls. And for triceps,
there are tricep press down, dips and French press.

lateral raises and by shrugs.

One thing that people are always confused about are the abs and how to get a six pack.
The answer is very simple, the only way to get your abs is to lower your body fat.
For men the mid drifted is a common place for fat to build up,
and unfortunately it's the last place to loose excess fat!



Doing push-ups is not going to burn the fat,
it will only tone the stomach muscles underneath.
Lower your overall body fat and your abs will be visible.

What Type of Equipment Is Needed For Weight Lifting?

There are different kinds of weight lifting equipment available in the market.
However, it is sometimes better to start with free weights such as,
dumbbell and barbell before lifting heavy weights.
Weight lifting material are classified in two different forms free weights and machines.
Free weights are the light weight lifting equipment, normally used to pump the muscle.

There are various kind of free weight equipment available for different part of body such as,
dumbbell,  barbell, tricep bars, ez curl bar, Weight Plates, benches,
hyper extension bench, preacher bench ,the arm blaster, abdominal bench,
stability ball (swiss ball), dipping bars, chin up bar and racks.

Pumped!

Dumbell appears like a short size of barbell it is commonly used for pumping bicep,
Dumbells come in different size and weight, normally dumbbell are fifteen inches
and weight of the dumbbell start from five lbs and goes on increasing according the requirement.
Another, commonly used equipment is barbell,
it is used to do different exercise for shoulder and other body parts.


The second category of weight lifting equipment is machines thus,
with the help machine weight lifter can do various lifting without a spotter
which is not possible with free weights, when you start to go above a certain weight.
Machines are commonly preferred because of the fact of being very safe to use.

There are all kinds of different and sophisticated machines,
Leg Press Machine, Hack Squat Machine, Leg Extension Machine, Leg Curl Machine,
Calf Machines, Leg Adduction / Abduction Machine, Lat Pull Down Machine,
Cables and Pulleys and Pec Deck Machine all these types
are necessary for a professional weight lifter
to hit all the different muscle groups.



There are certain accessories for weight lifting,
which can help such as gloves, straps and elbow sleeves.

Online shopping has become so easy,
that if you're thinking of buying any weight lifting equipment for home use,
It's quick and easy to do research and find the right equipment for what you need.

The important thing that should be noted when buying online,
is check reviews from other customers.
For not just the quality buy also service and refund policy.

What are step Aerobics?

Aerobics, developed by Dr. Kenneth Cooper in the early seventies,
had become one of today’s most performed exercises.
Aerobics (literally “with oxygen”) is basically a form of exercise to improve one’s overall fitness
in muscular strength, flexibility and cardiovascular health.

One of today’s more popular forms of aerobics exercises is called step aerobics,
introduced at the start of the 90s. The new form is an innovation of the old aerobics routine,
this time having a step (a raised contraption, 6 to 8 inches high)
where the aerobics performer will step on or off from time to time.

The stepping rates (it usually starts at 120 per minute)
and the height of the steps (6 to 8 inches) are adjusted according to the exerciser’s needs and experience.
These simple step-up, step-down aerobics are as beneficial as those of more intense movements,
but less damaging to the joints.

Basic moves:

The basic step involves stepping one foot first and then the other on top of the step,
and stepping down on the floor using the same sequence of foot movements.
There is a general agreement among aerobic enthusiasts that the “right basic”
is stepping right foot up, then the left, and then stepping down to the floor with the right then the left foot.

For variations, instructors switch different moves within the sequence,
like changing the “right basic” to the “left basic” without in-between moves.
Usually, this is done by way of “tapping” the foot instead of shifting weights.

Another form of step is called “tap-free” or smooth step.
This is done with the feet always alternating and without the confusing “taps”.
The “taps” can sometimes make learning difficult for new aerobics students.

The instructor usually plans beforehand when to insert a switching move that maintains the natural rhythm
of moves to simulate the natural shifting of weights on both legs like in walking.

From the right basics, the instructor might insert a “knee up”
(lifting a knee and during the return, switches the move to the other foot) and continue with the left basics.

Sets:

Usually, a set prepared by the instructor consists of many different moves with different durations.
This is executed together by the whole class and usually timed to 32 beats per set.
This is done in such a way that the whole set can be switched and repeated in the other leg, mirror-like.
Basic level classes have simpler basic moves.
Advanced classes sometimes incorporate dance elements like turns and stomps and whatever is in vogue.

Elements are strung together in two to three routines per class.
One learns these routines in class, which will be performed at the end of the class.

6 Important Running Accessories

People say that when you have a good pair of running shoes, you’re good to go.
This is generally true,
but if you want to make the most out of your running experience,
you need to invest on some things.
Following are some of the important running gears and accessories that,
although not required to make you a certified runner,
can make your running comfortable and trouble-free.

1. Shorts:
 Many varieties of running shorts are in the market today,
but there are two that seem to stand out from the rest.
One is the compression tights. Resembling cycling shorts,
compression tights are made of fabrics that fit the body tightly
so that when the runner is on the move,
the muscles are held firmly.
This compressive feature offers little chance of chafing.
Also a favorite choice among runners, full split shorts have a slit on either side,
which allows for the free movement of the leg.
Although split shorts are typically short in length,
they provide runners with unobstructed and easy stride.

2. Shirt:
Gone are the days of cotton shirts. Shirts with wicking quality,
usually made of polyester, are the best choice for running.
These types of shirt absorb sweat from the body and keep the temperature low.
Thick, long-sleeved shirts are recommended for use during the cold climates and thin,
short-sleeved shirts are for warm climates. For extra support and comfort,
women are advised to wear a sports bra.

3. Socks:
The best pair of running socks prevents blisters.
Other sock brands also promise to keep the feet dry
and in perfect condition even after running several miles.

4. Reflective vest:
 When worn, reflective vest keeps the runner visible,
making it very useful to people who run along the roadside or in the dark.
It helps avoid accidents and calls attention when the runner is injured.
In place of a reflective vest, some runners use reflective stickers,
reflective jackets, and LED armbands.

5. Heart rate monitor:
This is important to people who like to keep track
of their heart performance and improvements in the pulse.
With a chest strap and wrist unit, heart rate monitor
displays information on the heart rate and calories burned.
Depending on the results of the heart rate monitor,
a runner can figure if his training is working and at an appropriate intensity.

6. Running watch:
Because of its multiple uses, a running watch is almost a necessity.
It can record distance, time, and pace.
Most running watch models today also a have heart rate monitor function,
and those that are even more advanced have GPS capabilities.