Women's Exercise Issues and Protocols

It seems that we are all bombarded on a daily basis with a plethora of the latest and greatest infomercials and sales pitches that are related to diet and exercise in the use of various media such as newspapers, magazines and television, and online .

Although all the press definitely stimulate increased awareness of diet and exercise researchers and most of the public now agree and acknowledge that it is important to avoid dangerous and often ineffective and expensive diet and exercise fads and instead, focus on making smart choices meal plan and remain physically active on a daily basis. As nutrition, fitness and wellness coach, this is the mindset I have advocated for many women go to fitness clients and athletes I advise and coach in the last 20 years.

of the effects of increased exercise and sports opportunities for women and girls in the late 1970's, many of the long-standing myths and misconceptions pertaining to women, a healthy body image and strength training exercises are overturned. But, unfortunately, mainly because the media continues to perpetuate female "princess syndrome" many myths and misconceptions about the subject still prevails not only in many men's perceptions of women and strength training exercises, but ironically, for many women, as well.

Chief among them is the belief that a woman will become too muscular and appear unfeminine, particularly in the form of strength training exercise. The study found that the role of individual hormone levels play in the development of strength and muscle growth is significant, although quite variable from person to person.

In 1998 his doctor and sports medicine article relating to women's issues, strength training, Ebben and Jensen suggest that testosterone levels in women are typically about one tenth of these people and even varies widely among women. This would account for why some women are able to develop a greater degree of muscle size, strength, and definition of their peers.

Ideally, a sound exercise program should include a balanced emphasis on the following main components, including the improvement of functional muscle strength, power and endurance, and cardiovascular fitness and muscular flexibility. For many women, the initial phase of their training programs and are likely to initially include progressive weight loss technique, and finally, the component weight.

woman should carefully examine and access to its specific genetic characteristics prior to its exercise training, so that your program will meet its individual needs and goals in a healthy and realistic way, not in accordance with established gender-based misconceptions and stereotypes. Thus, passing a thorough capacity assessment prior to the training program is highly recommended.

This is especially true when considering a few basic benefits many women are willing and able to draw from the exercise. These benefits include improved bone density and body composition through a restructuring of the loss of adipose tissue or fat and building lean and well-defined muscle tkiva.Potonji, which in conjunction with sound nutrition program, it is necessary to create effective long-term program of weight.

These physiological changes occur as a result of a systematic exposition of the bones, muscles and connective tissues for increased training stimulus or training load during a predetermined time.

As Ebben and Jensen determined through their research, the greater muscular overload, inside the passenger restrictions, the greater the amount of positive physiological change that occurs. This change includes an increase in functional strength, joint stability and integrity, which significantly reduces the risk of injuries, especially fractures of falling incidents, combined with advanced stages of osteoporosis can lead to serious health consequences, especially for women over 65 years of age.

Although the use of machines may not be completely eliminated from the program of strength training, use of multi-plane motion in combination with a free weight-based exercise program are more effective for developing functional strength and improved ease of adaptation to manage stress and physical demands of daily activities.

well-balanced program will include 1-3 sets of eight to 12 repetitions performed for all major muscle groups, chest, back, shoulders, torso, hips, thighs and calves. For postmenopausal women the emphasis is usually placed on the development and maintenance of strength, stability and integrity of the hip joint as well as weakness and instability in this area is usually the culprit in the decline and subsequent incidents hook.

exercise and pregnancy is still a concern for all women to a wider audience as more women delay having children until after the traditional child bearing years in the pursuit of professional interests. More research in this area supports the suggestion that exercise is helpful before, during and after pregnancy. After getting the okay from the doctor, women should seek to achieve two to three times a week in 20 minute intervals.

Although a vigorous exercise during pregnancy is okay, exercises that involve any bouncing or ballistic movements or exercising in extreme temperatures should be avoided. Exercises that involve excessive bending or require that you lie on your back should be avoided after the beginning of the third quarter. Be sure to drink plenty of water during exercise and be sure to stop exercising if you feel overheated or dizzy. Maintain your fitness during pregnancy will help with delivery and also to facilitate faster recovery after pregnancy.

In conclusion, although exercise protocols are basically very similar for men and women in many aspects, there are issues and situations that are unique to women and as such, require specialized attention to ensure that the exercise program is safe , effective and enjoyable. Maintaining balance between these three components of the program is essential for long-term success and program compliance.

consultation with a knowledgeable fitness and nutrition professional is a great first step and a sound investment towards the development of diet and exercise program that is fun, comfortable and ideal for the empowerment of women successfully and healthfully meet her specific health and wellness needs and goals.