The Blokehead - The Ultimate BodyWeight Workout: 50+ Body Weight Strength Training For Women

The Ultimate
Body Weight Workout

50+ Body Weight Strength Training For Women

The Blokehead

Yap Kee Chong

8345 NW 66 ST #B7885

Miami, FL 33166

Smashwords Edition

Copyright 2015

All Rights reserved. No part of this book may be reproduced or used in any way or form or by any means whether electronic or mechanical, this means that you cannot record or photocopy any material ideas or tips that are provided in this book.
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Disclaimer

This publication is intended to provide helpful and informative material. It is not intended to diagnose, treat, cure, or prevent any health problem or condition, nor is intended to replace the advice of a physician. No action should be taken solely on the contents of this book. Always consult your physician or qualified health-care professional on any matters regarding your health and before adopting any suggestions in this book or drawing inferences from it.

The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, from the use or application of any contents of this book.

Any and all product names referenced within this book are the trademarks of their respective owners. None of these owners have sponsored, authorized, endorsed, or approved this book.

Always read all information provided by the manufacturers product labels before using their products. The author and publisher are not responsible for claims made by manufacturers.

Digital Edition 2015

Manufactured in the United States of America

I want to thank you and congratulate you for downloading the book, The Ultimate Body Weight Workout: 50+ Body Weight Strength Training for Women .

This book contains proven steps and strategies on how to understand the underlying concepts of weight training for women. All the recent research studies have shown that weight training, not cardio exercises, offers the key to developing a fit, healthy and strong body and losing fat effectively. Through this book, you will see how common misconceptions about weight training for women are refuted with hard facts.

You will also learn how to design a customized weight training program that suits your objectives and unique needs. Popular and non-traditional weight training programs are also presented in the book which you can use in designing your personalized program. The procedures for the exercises included in the programs are discussed in detail to guide you on proper form and technique.

It is quite common to hear women say that they are scared of undergoing a weight training program because of several myths that they have heard. The most common myth is that women will look masculine and get bigger when they do strength training. As such, you would normally see women doing nothing but aerobic exercises.

The truth is that men and women do not really have any differences when it comes to how muscle reacts to strength training, muscle fiber distribution and how the muscle tissues are innervated. The dissimilarities lie in the distribution and amount of the muscle fibers. Generally, an adult female is shorter in stature, has lesser weight, muscle and bone mass and more body fat. Female adults also have the tendency to be broader in the hip area compared to their shoulders and waists. Male adults, on the other hand, have broader shoulders compared to their hip area. This is the reason why men are biomechanically advantaged at the upper body, particularly because of the shoulders muscles.

Because womens lower bodies are carrying more of their weight, their center of gravity is also lower compared to mens. Even the absolute strength of women is only around two-thirds that of mens, the absolute strength in womens lower body is closer to the mens compared to their upper body absolute strength is. The lower body strength of a woman, when considered in relation to the weight of her body is the same as a mans. There are even research studies which show that the lower body strength of women can even be greater than mens. Remarkably, no relevant differences between the genders were noted when their strengths were evaluated based on the strength of their cross-sectional muscle area.

Based on the survey conducted by the American Academy of Orthopedic Surgeons, women and men vary in their weight training habits. Women start weight training at an average age of 35 which is later than age 29 for men. Only 19 percent of women exercise with a spotter, buddy or partner compared to the 35 percent of men. This is quite expected since women normally use weights that are much lighter compared to the weights used by men. It has also been noted that more women compared to men (71 percent against 38 percent) get training on the proper use of equipment for weight training.

It is easier for women to seek assistance from personal trainers and gym personnel when it comes to using the equipment. Most men, on the other hand, tend to simply ask their friends or research online on how to use the weight training equipment. This actually gives men a leverage in designing or customizing their personal weight training programs since they consult various sources. Women normally stick to the weight training programs handed to them by their personal trainers.

But even if women and men seem to have varying training habits, it has been noted that both sexes identify the shoulder as the joint that is most frequently injured (with the lower back as 2nd and the knee as 3rd). Both women and men reported the following top 3 types of injuries incurred during weight training: inflammation (79 percent), muscle sprain or strain (58 percent) and tendinitis (24 percent).

The major area wherein women and men vary in frequency of injuries is in lower extremity or lower body. Leg or knee injuries are reported twice as less in men compared to women. This is the reason why women should be more careful when doing lower body workouts in order to avoid injuries.

Benefits of Strength Training

It is ideal for you to educate yourself on the benefits of strength training so you will feel more motivated to start your own weight training program and stick to it.

Improved Health

There is no doubt that aerobic exercises bring a lot of health benefits. But research studies conducted in the past several years have proven that strength training exercises can also bring the same health benefits. Weight training can result to lessened intra-abdominal fat, lower resting heart rate, increased glucose tolerance, improved cholesterol profile and lower blood pressure. In one research study conducted on volunteers who were above 60 years old, it was shown that both men and women can lose significant fat mass after just twenty-five weeks of resistant training.

The study also showed that women can lose a higher percentage of subcutaneous abdominal fat stores and intra-abdominal fat compared to men. The results of that particular study is quite relevant, particularly for women who have reached the menopausal stage. You may already know that starting on the age 50, women have the tendency to retain more fat in the abdomen area which can increase their risks of lifestyle diseases like diabetes, hypertension and heart disease. Performing weight training exercises that target the abdominal fat can aid in lowering your overall risks for these diseases.