Development of an exercise program for women

Posted on March 10, 2014 by john in Fitness tips

If you want to start an exercise program and do not know how, this article is for you.
Exercise Prescription

Exercise prescription should obey different factors that only a good coach can handle correctly all training program must be individualized and tailored to the needs of each person. Many times through my email asking me if the training is the same for men and women, and whether there are significant differences in strength, flexibility, and resistance exercise at the time of planning could result in a different workout routine. So before we start further clarify some doubts.

Do differences influence ?

Always thought that a man has more strength than a woman and that when a woman should train to train with very light loads to keep aesthetics. But one thing is what is supposed reality another.

Are women weaker than men?

Strength is the ability of a muscle to overcome resistance and generate movement, the main differences between men and women is that a man has a greater amount of muscle a woman, this production related to hormonal levels. The difference may be noticeable in the physical aspect but if we dig a little you will see that not everything is as it seems, the muscle fiber is essentially the same for both sexes, even most people produce 1-2 pounds of force per centimeter cubic in cross section, so both kilo when a man like a woman kilo are evaluated by similar levels of force.

Is weight training is good for women ?

In some women there is still some fear or indifference to weight training, however this does not have to be, within the benefits gained by attending the gym regularly are the improve body aesthetics, increased density bone thus preventing osteoporosis, strengthens tendons, ligaments and improves muscle contractile ability, increasing vitality and strength.

Do women should not train heavy ?

The key to increasing muscle volume of any person is the progressive increase in resistance, so that everyone should train with the amount of weight you need in each exercise. When a muscle adapts to a resistance loses some of the stimulus necessary to achieve continuous progress, it is best to graduate and go each resistance increased progressively according to individual capacity, without exceeding.

When a woman trains the amount of weight used each year varies in relation to the muscle and exercise, so you must keep track in relation to the objectives, reps and loads to get a good workout.

With muscle development women lose aesthetic?

This is totally false, when a woman weight training improves your figure and tones your muscles. The feminine aesthetic is not fought with weights, quite the opposite regular exercise improves metabolism and prevent obesity. The development of male characteristics in women is not related to any kind of training, but the misuse of anabolic androgenic steroids.
Start your training

No reason not to go to the gym, starts with a routine that fits your goals, then I describe as:

initial Assessment

Before starting any training program must establish appropriate benchmarks to determine the health and fitness of the person.

Begins with identifying potential risk factors to health as having a family or personal history of diseases that may pose a more strict control of the sport and then assess body composition and fitness.

How to develop a training program?

First, there are no secret formulas or magic routines to achieve results, it is best to train according to the individual capacity of each. Particularly recommend not mimic exercise routines of others, especially very new routines of any athlete or artist that is very common among friends to be passed as an accordion, thinking to imitate get a physical like that of the person who recommended. The training is individual.

Essential to start heating

Heating serves to allow gradual adaptation to exercise metabolism, prevents excessive accumulation of lactic acid and therefore delays the depletion plus prevent injuries.

Start with some cardiovascular activity such as 10 minutes stationary bike, treadmill or stair climber at a low or medium speed and then continued with joint movements.

fitness

Before running you need to learn to walk, if you’ve never trained and want to go to the gym the ideal is to start small, start with a phase of general conditioning, this phase lasts 4-6 weeks and includes low-level activities to start a gradual adaptation to training ( see routine # 1).
Training routines

Weight training can focus on developing strength, power and hypertrophy ( muscle growth), to start an exercise routine includes a muscle group by integrating most basic multi-joint exercises and these are where to carry out such studies engages more than one joint, example of these exercises are the squat, bench press and barbell row, among others.

Routine # 1 ( Starts with fitness )

Exercise program for 3 times a week and gradually increase up to 5 times per week as fitness improves.

heating

Training with weights and resistance machines

free squat
press
Bench press for chest machine
Pull the front pulley back in high
Dumbbell Shoulder Press
Pulldowns for triceps
Barbell Curl
Abs on wood

3 sets of 12-15 reps per exercise

10 -15 minutes with slight resistance stationary bike

Routine # 2 ( lose fat and tone, not suitable for beginners)

Exercise program for 4 times a week

At the end of 30 minutes stationary bike or running moderate trot

Training with weights and resistance machines

Monday and Thursday

free squat
press
rudeness
Leg curl lying
Deadweight for hamstring
seamstress
Standing calf raise

4 sets of 10-12 reps per exercise

Tuesday and Friday

Pull the front pulley to open high back
Remo low pulley back
Bench press for chest inclined
Dumbbell Shoulder Press
Cup triceps 2 hands
Triceps rope extension
Dumbbell Curl
Abs on wood

4 sets of 10-12 reps per exercise.
Do not forget the cardio

A good routine should always include a cardiovascular workout, if your gym does not have adequate facilities to do a full workout I suggest you search for another option is no point why pay full monthly average to train.

Promotes cardiovascular benefits as:

Lower body fat.
Increases fat mobilization and utilization.
Increases aerobic capacity.
Decreases resting heart rate.
Increases lung capacity.
Helps maintain a normal blood pressure range.
Reduce the causes of mortality.

Train cardio has many benefits, but if you really interested you in the most leverage I suggest you keep track of your level of effort.

Heart rate cardio key

Run, run stronger, running very strong, you can measure the intensity of your workout based on the perception of effort, but if you like train strictly ideally measure your efforts according to scientific standards.

The heart rate is a good way to measure your effort, you can do it directly by placing your fingers at the height of the right carotid artery next to the larynx for a minute or simplify your life and buy a heart rate monitor.

How it works?

Two people run at the same speed similar daily distances, both practice a healthy lifestyle and good nutrition lead. The first significantly improving your fitness and body composition while the other girl does not notice any change, if both do the same

What could be the difference?

Measure your heart rate lets you know your level of training to make sure you do things right according to your goals.

Maximum heart rate

Is easily calculated only calculates 220 - your age, the result is the maximum heart rate that can occur during training without risking your health.
To lose body fat is recommended to work at 60-75% of your MHR.

Karvonen formula

It is the most accurate for the FC to train according to your goals formula.

The formula is : 220- Age - FCR FCR + x % Intensity

FCR = Resting Heart Rate

Training is a science that requires preparation by any coach, you see the development of a training program goes far beyond the simple intuition, it is best to have good control of your training and closer to professionals from health or trainers certified by prestigious institutions.