| It seems as though we are all bombarded on a daily | | | | of which, in conjunction with a sound nutrition program, |
| basis with a plethora of the latest and greatest | | | | is essential in creating an effective long-term weight |
| infomercials and sales pitches pertaining to dieting and | | | | management program. |
| the benefits of exercise by the various forms of the | | | | These physiologic changes occur as a result of |
| media such as newspapers, magazines and television | | | | systematically subjecting bone, muscle and connective |
| as well as online. | | | | tissue to an increased training stimulus or training load |
| Although all of this press definitely stimulates an | | | | over a predetermined time. |
| increased awareness for diet and exercise, | | | | As Ebben and Jensen determined through their |
| researchers and the majority of the public now concur | | | | research, the greater the muscular overload, within |
| and acknowledge that it is important to avoid | | | | personal limitations, the greater the amount of positive |
| dangerous and often ineffective and costly diet and | | | | physiological change that occurs. This change includes |
| exercise fads and instead, focus upon making prudent | | | | an increase in functional strength, joint stability and |
| meal plan choices and remain physically active on a | | | | integrity which significantly reduces the risk of injury, |
| daily basis. As a nutrition, fitness and wellness coach, | | | | especially fractures from falling incidents which when |
| this is the mindset I have strived to pass on to the | | | | combined with advanced stages of osteoporosis can |
| many women fitness clients and athletes I have | | | | lead to serious health consequences, especially for |
| counseled and coached over the past 20 years. | | | | women over 65 years of age. |
| Since the advent of increased exercise and athletic | | | | Although the use of machines need not be totally |
| opportunities for women and girls in the late-1970's, | | | | eliminated from a strength training program, the use of |
| many of the long-standing myths and misconceptions | | | | multi-plane movements in combination with a |
| pertaining to females, healthy body image and strength | | | | free-weight based exercise program are more |
| training exercise have been overturned. Yet | | | | effective for developing functional strength and an |
| unfortunately due largely to the media continuing to | | | | enhanced ease of adapting to managing the stress |
| perpetuate the female "princess syndrome" many of | | | | and physical requirements of daily activities. |
| the myths and misconceptions regarding this subject | | | | A well-balanced program will incorporate 1-3 sets of |
| still prevail not only in many men's perception of | | | | eight to 12 repetitions performed for all the major |
| females and strength training exercise, but also | | | | muscle groups; chest, back, shoulders, torso, hips, thighs |
| ironically, to many women as well. | | | | and calves. For post-menopausal women an emphasis |
| Chief among these is the belief that a woman will | | | | is usually placed on developing and maintaining strength, |
| become too muscular and appear unfeminine, | | | | stability and integrity of the hip joint as weakness and |
| particularly from strength training forms of exercise. | | | | instability in this area is usually the culprit in falling and |
| Research has established that the role individual | | | | subsequent hip fracture incidents. |
| hormone levels play in the development of strength | | | | Exercise and pregnancy is another concern for an |
| and muscle growth is significant, although quite variable | | | | increasingly broader audience of women as many |
| from person to person. | | | | more women are putting off having children until after |
| In their 1998 Physician and Sports Medicine article | | | | the traditional child bearing years in pursuit of career |
| pertaining to women's strength training issues, Ebben | | | | interests. More research in this area has supported the |
| and Jensen state that testosterone levels in women | | | | recommendation that exercise is beneficial before, |
| are usually about one-tenth that of men and these | | | | during and post-pregnancy. Upon getting an OK from a |
| even widely fluctuate amongst women. This would | | | | doctor, a woman should strive to exercise two to |
| account for the reason why some women are able to | | | | three times each week in 20 minute intervals. |
| develop a greater degree of muscular size, strength | | | | Although exercising vigorously during pregnancy is fine, |
| and definition than their peers. | | | | exercises that involve any bouncing or ballistic |
| Ideally, a sound exercise program should include a | | | | movements or exercising in extremes of temperature |
| well-balanced emphasis on the following chief | | | | should be avoided. Exercises that involve excessive |
| components including; enhancing functional muscular | | | | bending over or require that you lie on your back are |
| strength, power and endurance as well as | | | | to be avoided after the onset of the third trimester. Be |
| cardiovascular fitness and muscular flexibility. For many | | | | sure to drink plenty of water during exercise sessions |
| women, the initial phases of their training program will | | | | and be sure to stop exercising if you feel overheated |
| also likely initially incorporate progressive weight loss | | | | or dizzy. Maintaining your fitness during pregnancy will |
| techniques and eventually, a weight management | | | | help with delivery and also facilitate a quicker |
| component. | | | | post-pregnancy recovery. |
| A woman needs to carefully examine and access her | | | | In conclusion, although exercise protocols are |
| particular genetic traits prior to beginning her exercise | | | | essentially very similar for men and women in many |
| training so that her program will satisfy her individual | | | | respects, there are issues and situations which are |
| needs and goals in a healthy and realistic manner | | | | unique to women and being as such, require |
| rather than adhere to established gender based | | | | specialized attention in order to insure that an exercise |
| misconceptions and stereotypes. Therefore, | | | | program is safe, effective and enjoyable. Maintaining a |
| undergoing a thorough fitness assessment prior to | | | | balance of these three program components is |
| beginning with a training program is highly | | | | essential for long-term success and program |
| recommended. | | | | adherence. |
| This particularly holds true when considering several of | | | | Consulting with a knowledgeable fitness & nutrition |
| the primary benefits many women desire and can | | | | professional is a great first step and a sound |
| derive from exercise. These benefits include enhanced | | | | investment toward developing a nutrition and exercise |
| bone density and the restructuring of body composition | | | | program that is fun, enjoyable, and ideally suited to |
| through the loss of adipose tissue or body fat and | | | | empower a women to successfully and healthfully |
| building lean and well defined muscle tissue. The latter | | | | meet her specific health & wellness needs and goals. |