Strength training for women

One of the most enduring myths about strength training - is that these exercises make women muscular block.

But this happens only with those who actually intend to look like the girl on the cover of the magazine on bodybuilding. Usually the result of strength training is becoming slim, strong body.

Exercises to help strengthen the aggravation of heart, muscle and connective tissue, to control weight and prevent the development of osteoporosis - the main enemy of women during menopause.

According to research, weight training cause approximately the same increase in strength in men and women, but the fairer sex initially somewhat weaker. In addition, most women muscle mass can not grow as men.

The reasons for this phenomenon - as physiological and hormonal. Men, on average, higher and stronger, and hence stronger than women. In addition, testosterone levels in men 10 more than in women. This hormone influences the growth of muscle mass. In large women and women with high testosterone muscle mass built up faster.

To start?

Two weight training a week for 45 minutes did not turn the majority of women in beefiest muscular bodybuilder. To significantly increase muscle mass, will have to train much more. Of course, before the training need to consult with your doctor, especially if there is a chronic disease, overweight, or you have not engaged in sports.

First and foremost, you need to find a qualified, experienced coach, capable of offering an effective program. Beware of inexperienced coaches, be sure to find out where your instructor educated.

Start better with small loads. The main thing - to learn the proper technique. If the load is too great for you, more likely to get injured.

Weight, with whom you work, you can increase when the exercise will become regular, and you learn the proper technique. Choose a weight or load, so that your muscles are tired after a selected number of repetitions of movement or exercise. There should be no pain, only fatigue and, possibly, a burning sensation. Loading muscles are more and more. Is the only way to become stronger.

Where and what to raise?

There are many exercises and devices that help to become stronger: dumbbells, exercise equipment, barbells, expanders, you can use your own body weight. For beginners easier to use simulators.

Train in the gym is not necessary. Doing can be at home, using simple equipment (dumbbells or expander). Sometimes it still needed additional stimulus in the form of a partner or video exercises.

Women are very important to plan training and choose for her convenience.
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