Strength training: a woman's business?

 First of all weight training form the muscles and contribute to the overall strengthening of the body. Do not think that I began studying the force fitness, you will soon become like the "pitching". In bodybuilding, professionally engaged in building muscle mass, its own program of exercise and nutrition. In addition, the physiology of the female body is that no matter how many may be doing weight training, butch you still will not. Besides, due to the large amount of estrogen formation in females muscle mass is much slower than in men.

Power fitness with proper nutrition and discipline will help you to create a figure in its sole discretion, to lose weight and get a good tone. And if you're going to become a mother, strength training will help you easily transfer childbirth and the postpartum period.

Contraindications

Before you start any training, consult a physician. In this case, if you are going to seriously engage in strength training, check out the spine, go endocrinologist and gynecologist. In the presence of degenerative disc disease, scoliosis, as well as chronic diseases need to limit the load. If you had a heart attack, as well as hypertension, arrhythmia, asthma, during menstruation and pregnancy fitness power contraindicated.

How to choose a power fitness - program

Do not engage in amateur, not a program to build your movie that you've seen enough on the internet. Find a coach who will trust you, let it be an individual program, depending on your physical condition and desired results. The first training should also be carried out under the supervision of a trainer.

How to choose a weight

If you want to lose weight - choose a small, but do more repetitions. If the task is to work out a relief - take the weight of more and do less number of repetitions.

Choose a program of strength training will help the instructor. It was his advice to guide the choice of a simulator. Choosing on the principle of "like - not like", you risk not achieve the results that you dream about.

Do not take a lot of weight at once - the body must gradually enter the desired mode, and the weight should also be increased gradually. In addition, too much weight at the early stage will only lead to pain and muscle fatigue.

Training regime

In the week of the optimal mode of strength training - two / three times in 40-45 minutes. If you have the opportunity - engaged from 15.00 to 16.00 hours, this is the most productive time of day. With regular exercise results will be noticeable after only two months.

Diet

In any case during weight training sessions can not limit themselves in power. Eat a good, varied and rich in calories. Be sure to be present in the diet of apples, fish, cottage cheese, cheese and boiled and baked necessarily meat.

On the day of training diet should be nutritious enough, but do not overeat, and eliminate fatty, spicy or salty dishes.

For a couple of hours to arrange a workout snack oatmeal with dried fruit, and after exercise, allow yourself a cup of yogurt or low-fat yogurt.