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Women´s Muscles
Strong women really do stay young...with strength training. Women build up their muscles in response to weight training, but it is usually seen in the form of firmness and muscle definition. Very few women can build huge, bulging muscles through a weight training routine, even if they want to. They don´t have the right hormones. But they'll increase their health and fitness levels, and look younger!
When to Work Your Abs
Lots of people work their abs every day, but that is not usually the best way to do it. Treat your abs like other skeletal muscles and work them every other day for best results. Do two or three different exercises, with two or three sets of each. Do your ab exercises slowly and to the point of fatigue.
Spot Reducing
Can your spot a scam in strength training claims? There´s no such thing as spot reducing, despite efforts in some bodybuilding magazines to prove otherwise. Although weight training crunches will tighten up your abs and make them look better, as well as protect your lower back from injury, they will not melt the fat on your midsection. You still need a low fat diet and a weight training routine that includes cardio exercise.
Warm Up First
Muscle stretching shouldn't be your starting warmup. Warm up first with a few minutes of walking, cycling, etc., then stretch. You can also do stretching exercises at the end of your cardio workout.
Stretching cold muscles can cause injuries. There is also some research indicating that a lot of stretching can cause a short-term dip in muscle strength, so for weight training, save your serious stretching for after the workout.
Stair Running
Running up stairs is a time-honored way to improve aerobic conditioning. Even if you're new to exercise, you can benefit from walking up stairs whenever you get a chance. The calories burned will add up, and your conditioning will improve. If you have trouble finding time to exercise, take 10 minutes once or twice a day and walk up and down stairs at work (or before or after). Hold on to the rail if you need to.
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