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Women’s Weight Loss: A Beginners Guide – Part 4

Posted Jul 29 2009 11:19pm

Where To Start?

Improving your body means improving your body’s ability to move and function without any problems. It’s a pretty difficult thing to do at first, but trust me it does get easier if your consistent and you work at an intensity that will give you results.

Most likely, exercise is probably something you hate – and that’s totally fine!

Just remember that your body is built to be used, not to be idle and still in a chair at a desk all day long. Just by opening a newspaper or listening to the news it’s pretty clear that most people don’t get the exercise they need, which results to all types of health problems.

Again, even if you aren’t overweight, chances are good that you aren’t getting enough exercise and fitness into your life anyway. Using your muscles and strengthening them are vital to improving your health and fitness.

Lets take a look at the “4 components of fitness”, so you know what type of training is important to lose those first 5-10 pounds.

Component #1: Flexibility.


Flexibility is basically your range of motion or the ease of movement and how well you can bend or stretch without any limitations.

There are 3 different types of flexibility.

1.“Static Stretching” – This is where you hold a stretch position for a period of time. The recommendation for this type of stretching is for you to hold the position for 12-15 seconds and repeat it 2-4 times or you can hold it for 30 seconds and only do it once.

2.“Dynamic Stretching” – With this type of stretching you lengthen or stretch your muscles in a repeated action slowly and gently. Think of arm circles, leg swings, or hip circles…that type o thing. It’s important not to bounce or have any jerky movements when you’re doing your dynamic stretching. If you do this correctly the dynamic stretch should mimic the movement you’re about to do.

3.“Ballistic Stretching” – I know it sounds intense huh? Well it actually is pretty intense. Ballistic stretching involves lengthening your muscles rapidly (momentum can build and result in muscle or tendon tears) This type o stretching is not recommended due to muscle soreness and high chances of injury. In other words – STAY AWAY FROM THIS TYPE OF STRETCHING!

Component #2: Cardio.


Cardiovascular activity is made up of 2 types. Aerobic, and Anaerobic.

With aerobic exercise, your body requires oxygen to work. This type of cardio activity is usually done for a longer period of time (20-60 min) and makes use of your larger muscles groups.

As you increase your aerobic capacity your body becomes more efficient and your oxygen uptake increases.

Anaerobic exercise on the other hand is more intense. This type of training involves short bursts of energy (like sprints).

Currently, studies show that anaerobic exercises give you much more greater results in a shorter amount of time rather than the longer aerobic activity.

Personally I say do what you wish …if you feel like going for a long run to clear your mind and to just relax then go for it. If however; you want to see better results with your fitness results add some high intensity interval training into your routine.

…it’s totally up to you!

In regards to cardio there’s going to be a lot of health benefits that you’ll get out of it. It’ll help you lose weight, maintain your weight, lower your resting heart rate (RHR), decrease your risk of cardiovascular disease, reduce amount of fat in your blood, and helps normalize your blood pressure.

That paragraph alone should get you motivated to go for a run!

Component #3 and #4: Muscular Strength and Endurance


You need strength and endurance to be able to function and do everyday activities. Think about this, every time you lift, push or pull you’re activating your muscles to perform work.

If the activity you are doing requires you to exert yourself heavily then you require strength.

Strength of your muscles requires that your muscle(s) exert a force against a heavy resistance. Technically – strength is the ability of a muscle(s) to exert a force in one maximal contraction.

On the other hand if your daily activity requires you to perform a task continually (digging in your garden) then you need dynamic muscular endurance.

Muscle endurance is the ability of a muscle to exert a force repeatedly (dynamic muscle endurance) or to hold a contraction for a period of time (static muscle endurance).

To perform recreational activities, you may require strength and/or endurance. When your muscles are conditioned appropriately for the activity it will give your body appropriate stability, power and agility.

This will allow you to perform the activities better and prevent injuries.

Aches and pains can easily be eliminated, by adding a strength and/or endurance program to your weekly routine. If your muscles are not conditioned you may suffer from other problems like back pain, poor posture and joint misalignment.

If you’re looking to strengthen your muscles, the load (weight) has got to be pretty heavy. Not much women want this because they don’t want to be big and bulky, but for the handful that do want to strengthen specific muscles…well keep reading.

In order to develop and make your muscles stronger you need to lift a weight that you only can do 6-8 times. The weight must be pretty heavy and you should be struggling to finish your reps. You also want to get to the point where you wouldn’t be able to do another rep without getting enough rest in between.

If on the other hand, you want to train your muscles for endurance or to be able to exert a force repeatedly, then this type of strength training is your ticket to success (majority of women).

In terms of muscular endurance there are two types that you should be aware of.

1.Dynamic Muscular Endurance – In which you repeatedly exert a force (bicep curls).

2.Static Muscular Endurance – Where you hold your muscles in a contracted potion for a period of time (Wall Sit).

Both dynamic and static muscular endurance can really be beneficial to your health. It’s especially great for spicing up your routine and taking your body to a whole new level.

The formula to follow when you want to add some dynamic muscular endurance into your routine is to use a weight that you can complete 12-15 reps with.

For static muscular endurance, simply hold the position for a set time.

You can also get the benefits of both muscular strength and muscular endurance. It’s called the “strength-endurance spectrum.”

If you want to increase your strength and also work on your endurance at the same time use a weight that you can complete 10-12 reps. The weight should be moderately heavy, but won’t make you big and bulky.

Working the “strength-endurance spectrum” is ideal for many women like yourself because it helps you get that lean, long feminine look…and get stronger as well.

Component #5: Body Composition


The final component is body composition. All that body composition means is the distribution of body fat within your body and the health risks associated with it.

People who have central body fat (Android type) vs. hip and thigh fat (Gynoid type) show a greater association with disorders like diabetes- hypoglycemia, hypertension, angina, heart attacks, stroke and different types of cancers.

This is because body fat located in the central area of your body has shown to be more metabolically active.

Because of the fats central location it empties directly into the portal vein, which goes directly into the liver and taxes the system resulting in tolerance problems to glucose metabolism.

With age, it’s shown that the average body fat increases. Standards of obesity are determined by 5% above the average.

That takes care of the “Components of Fitness”, you should have a good understanding of what you need to work on in order to lose those first 5-10 pounds.


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