Some common myths that keep women from weight training

Weight training has long been known to improve health, improve strength, step up vigor, and improve the physique. Men have been taking advantage of this fact for many years now, but many women have avoided weight training and continue to do so because they see it as a masculine thing meant to bulk up muscle. Many women have abstained from training with weights because of some misconceptions associated with women and weight training. If you have never given any thought to working out with weights before, it is probably because one or more of the common myths about women’s weight training is stopping you. Let’s take a look at some of these myths and let’s find out just what the real truth is and why you should not let them stop you from taking advantage of all the benefits weight training has to offer. One common myth is that some women think they are too old to work with weights. The truth is you are never too old to be able to strengthen and tone your muscles. By using lighter weights and a relatively low intensity program you can still benefit from weight training. It has been proven through studies that people as old as 80 and even 90 who started weight training saw up to a 200% increase in strength over a one month period. Another common myth is that some women think they will lose their flexibility with weight training. The truth here is that weight training will actually help you to become more flexible. By doing weight training exercises through a full range of motion your muscles are put into a stretch with each repetition and by strengthening them, they are less prone to injury while doing stretching exercises. This next myth is probably the most common one by far. Many women think that if they lift weights they will develop big muscles and look bulky and unfeminine. Nothing can be further from the truth! The fact is, women don’t have near enough of the male hormone testosterone, and testosterone is the major growth hormone that will produce bulky muscles. Unless women use supplemental means like steroids and growth hormone, they cannot bulk up like men. Weight training will get you firm and toned but by no means will it make you look manly. One myth that is fairly common is that some women think that weight training is just boring and tedious. The truth is that weight training can be done with a friend, and you can make each other laugh as well as help keep each other on track. You can listen to music as you exercise. You can mix different exercises into your routine and change up your routine from time to time. You will also find that as your strength and your body are improving, you will feel so much better about it all. When you reach a certain goal, give yourself a reward like eating out in a fancy restaurant or taking a weekend vacation somewhere nice. Now that you know the truth to some of the myths that have been stopping you from enjoying the many benefits of weight training, there is no reason for you not to make it a part of you exercise regimen. Weight training is no longer strictly for men only. So get up, get to the weights, and get fit for life.

Who dominates the treadmill reviews smooth treadmills

Any careful consumer will seek out the sage advice of a treadmill buying guide before they commit any of their hard earned cash to one particular make or model, and anyone who has done their research will discover that Smooth treadmills are the darling of the treadmill reviewers. This popularity is arguably ascribed to the ubiquity of the Smooth Company on the Internet – Smooth treadmills are available not only from the manufacturer themselves, but also through a range of representatives and affiliates – but such a belief would only be partly true. The manufacturer of Smooth treadmills might be a company on the grow and eager to promote their wares online, but the running machines offered by Smooth pack a punch that more than backs up the ‘net noise the company makes. Unlike many other companies that seem to make a big fuss on the Internet, it seems that the manufacturers of Smooth treadmills are a stable company that have a genuinely impressive product to sell. Smooth treadmills are, in fact, consistently rated as one of the best treadmills available in each of their respective classes – budget, mid-range, and expensive, for example – by almost any treadmill buying guide that you can find. And with most consumers checking these guides out before they buy, these positive reviews have to be reliable, so the power of treadmill buying guides is an influential one. So when you discover that such well known and well thought of sites rate Smooth treadmills as the best you can buy for the money you have to spend, you can be fairly confident that you are on to a good thing. The fact that Smooth treadmills dominate more than one category in any treadmill buying guide also points to the company’s high production standards – it’s clear that Smooth aren’t just tossing out a cheap version of their higher spec models to cash in. Regardless of the amount of money you have to spend, the reviews recommend Smooth treadmills as being well worth the cash. Even if you opt for one of the so-called budget Smooth treadmills, you will get more features than you expect. From hi-tech shock absorbing capabilities to ergonomically designed heart and pulse measuring devices, Smooth treadmills comes with the features you want to help motivate you in your exercise endeavors. And while any good treadmill buying guide will admit that the presence of these features might detract from the overall quality of Smooth treadmill’s more basic parts – such as the frame and the motor – accusations of this kind simply don’t hold any water, as the buying guides note the longevity and good functioning of Smooth’s products. Smooth treadmills are one case where the hype does live up to the noise it has created. The Smooth name is not the sweetheart of the buying guides for nothing.

Exercise back pain away

Exercise Back Pain Away According to past research and studies, nearly 80% of all Americans will experience some type of back pain in their lives. The American Academy of Orthopedic Surgeons believes this as well, as they say 80% of us out there will encounter some type of problem with our back before we die. Traditionally, the treatment for lower back pain is increasing core strength to increase flexibility on muscles that are tight, which will provide better stabilization of the spine and exercises to correct the imbalances of the muscles. The muscles that surround the spine will provide stability and support of the spinal column. Every muscle between the hips and shoulders are included as well, as these muscles are referred to as the core muscles. Back pain can be a result of muscle imbalances caused by any of these core muscles. If the back of your thighs are weaker than the front of your thighs, there will be an uneven pull on the front of your spinal column. There are some effective ways that you can integrate core strength training exercises into all of the exercises you perform, rather than doing just the traditional crunches and sit-ups. One such way is by breathing effectively. Deep breathing will utilize your diaphragm muscles which will help support the spinal column and lengthen the spine, which is great for your lower back and supporting you when you walk or run. The tummy tuck and bridge lift can also help you to reduce back pain and strengthen the core muscles as well. The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles away from the floor. Do perform a tummy tuck, simply lie face down on the floor and squeeze your glutes to strengthen your spine. Instead of pressing into your thighs, you should instead reach your tailbone down towards your heels. Perform 15 reps of each exercise and alternate them until you have completed a couple of sets. For the bridge, place your feet on a bench or on the floor and scoop your pelvis upward, as your rib cage should stay low to reduce any irritation to your spinal muscles. The bridge will help to relieve stress on your back and focus the muscle contractions into the glutes and the hamstrings. Other exercises for lower back pain are the lumbar side stretch, hip flexor stretch, and calf stretches, as all three can help to alleviate pull on your spinal column. Hip flexor stretch When doing a hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle, while your other leg is on the floor behind you with your foot pointed upwards toward the ceiling. The hip flexor stretch will help to open up the muscles of your back on the side of the spine near your hips. You can also squeeze your glutes as well to deepen the stretch with each breath you exhale. You should begin to feel a stretch in your back leg, in the thigh front and the hamstrings on your front leg. Lumbar side stretch This stretch will bring your legs wide with your knees bent while you sit or stand. Simply bring one hand down towards your foot on the inside of the thighs and your other hand behind your head. The last stretch will open up your Achilles tendon, which is the most distant pull on the spine. For this, place an object under your foot and lean the weight of your body forwards. Maintain a fluid breath while you hold stretches for 30 seconds or so. After a while, you should begin to feel a stretch behind your knee and shin. (word count 612)

Home gym full body training routines

We all know how difficult in might be to make it to the gym after 9 long hours at work. I bet it has happened to you as well. But what do you do when you don't feel you have the energy to stop by the local gym on your way home? Or may be you don't have the time for a workout at the gym. You can only use 20 - 30 min. What’s the solution then? It could be only one - a full body workout at your home gym. But first take this from me. If you don't have a home gym set up already, don't even think of missing a workout. Go to the local gym where you are a member. Missing a single workout can set a path for a habit. Vice versa, not missing a workout won't let you think of such an option. So, let’s suppose that it's one of these days when you can't make it to the gym, and are planning on working out at home. That means you have a gym of some sort, already set up. In this article I want to advise you on your choices for a full body routine. The workout you will pick however, will all depend on how your home gym is equipped. For example you might have a home-gym machine. Or you might be a hardcore bodybuilder. Then you have free weights as your main equipment. If you belong to the first group - you own a home gym machine - this is the part you should be reading. The simplest home gym machines are equipped for at least several exercises such as: bench press, lat pull down, seated rows, biceps curls, triceps push-downs, leg extensions and standing hamstring curls. That’s actually plenty. You can complete the whole body in a single session. Your circuit workout: /Warm up/ Crunches 2-3 x 15 - 30 Seated bench press 3 x 10 - 12 Lat pull-down 3 x 10 - 12 Front cable raises (machine behind you, lower pulley cable between your thighs) 3 x 10 - 12 Standing biceps cable curls (lower pulley cable, facing the machine) 3 x 10 - 12 Standing triceps push-downs (using the lat-pull down handle) 3 x 10 - 12 Leg extensions 3 x 12 - 15 Standing hamstring curls (facing the machine) 3 x 12 - 15 /Cool down/ You have more options for replacing some of the exercises: Replace seated bench press wide grip with seated bench press close grip. Replace lat pull down with seated rows (facing the machine). Replace standing biceps cable curls with lying cable curls (lie down on the floor on your back and place your feet on the rolling pads for support). In case that you belong to the second group - you are a hardcore enthusiast or bodybuilder, the least equipment you have (I would guess) is an adjustable bench, a power rack, an olympic barbell set and a pair of dumbbells with adjustable weights. For you I'd suggest two circuit routines. You can do only one of them or you can do two circuits, using both if you feel you have energy (and desire) to do that: Workout One/Circuit One /Warm up/ Crunches 1-2 x 15 - 30 Flat bench press on the rack 2-3 x 12 - 15 Barbell rows 2-3 x 10 - 15 Seated dumbbell overhead presses 2-3 x 12 - 15 Barbell curls 2-3 x 8 - 12 Barbell lying triceps extensions 2-3 x 12 - 15 Squats 2-3 x 10 x 15 Stiff Leg Dead Lifts 2-3 x 10 - 12 /Cool down/ Workout Two/Circuit Two /Warm up/ Reverse crunches 1-2 x 15 - 20 Dumbbell flys 2-3 x 10 - 12 One-arm dumbbell rows 2-3 x 10 - 12 Dumbbell lateral raises 2-3 x 10 - 12 Seated dumbbell curls 2-3 x 8 - 12 One-arm overhead triceps extensions 2-3 x 8 - 12 Lunges (holding a pair of dumbbells) 2-3 x 12 - 15 /Cool down/ Note that the number of reps is slightly higher than what you would normally do should you have worked out at the gym. I did it this way intentionally. My advice is that you use 50 - 70% of your One Rep Max due to the fact that you don't have a spotter. If you think you can go heavier please do, but at your own risk. That’s it. Now that you finished your workout you deserve a nice, chilled protein shake. After all you are at home and can make it any way you want, right. And, yes, you should feel good because you didn't miss your workout.