Workouts for Women
2 Books in 1
Strength Training and Yoga for Beginners
Hailey Jackson and Jennifer H. Smith
Text Copyright 2021 by Hailey Jackson and Jennifer H. Smith - All rights reserved.
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Table of Contents
Book 1: Strength Training for Women
Book 2: Yoga for Beginners
Strength Training for Women
A Beginners Guide to Bodybuilding for Women
Hailey Jackson
CHAPTER ONE
The Benefits of Strength Training for Women
Strength training seems, to most people, like an inherently male pursuit. Women often looked down their noses at the concept of bodybuilding due to concerns about becoming 'overly masculine. Instead many women tend to spend a lot of time in doing other types of exercises such as light toning and cardiovascular exercises. Although these exercises can help to reduce body fat and tone your muscle to some degree, you can never truly change the shape of your body unless you start strength training.
Strength Training for Weight Loss
Every woman wants to have that 'hourglass shape' and lose body fat. If you want to have this great figure, you need to do cardio and learn how to tone your muscles up in the core. Strength training will add more muscle to your shoulders and your back giving you a more pronounced upper body. Strength training also helps to focus on your legs and hips and gives that slight flair in the lower body area that makes you appear more curvaceous. For those women who complain about the flabby arms, training your biceps and triceps will help correct that problem.
Even a beginner's strength training routine will burn calories and fat. When you lift weights, you put your body through a series of resistance training moves in order to build muscle. This type of training not only replaces fat with muscle, it also increases your metabolism. When your resting metabolism increases, your body begins to burn calories throughout the day and night, even when you are at rest. This is a huge help when it comes to losing weight. Gaining muscle means burning extra calories and chiseling away at the fat deposits that have been plaguing you through other workout routines. Strength training will leave you leaner and stronger.
Strength Training for Health Reasons
There are other benefits to strength training for women and one of them is reducing the risk of osteoporosis. Weight training not only strengthens your muscles but also strengthens your bones. It increases your bone density which reduces the risk of fractures and broken bones. Research suggests that weight training has the ability to increase spinal bone density which provides you with a stronger and healthier spine.
Strength training also helps to improve your posture and reduces back pain. Weight training strengthens your core, back, shoulders and help to correct bad posture so you can achieve a taller physique with your shoulders, back and spine straight. This also helps to prevent lower back pain.
Strength training reduces stress and enhances your mood. Weight training and exercise releases endorphins. These endorphins are neurotransmitters that fight depression, prevent pain and improves your overall mood. An increase in endorphins also boosts energy levels and improves alertness by stimulating the mind.
Training to Gain Strength
Strength training can help to increase your stamina, prevent injuries and also make other daily tasks such as lifting or moving objects much easier for you. Perhaps you've hesitated to begin strength training because you don't want to look like the Incredible Hulk. Don't worry. All of that bulk happens more to men than women, due to the hormones working differently depending on gender. As a woman, you can lift weights daily and increase the amount of weight you're using, but you'll never grow the bulging biceps that you see on male bodybuilders. Instead, you'll look sculpted and sleek, and still very feminine. Pay attention to all the muscles in your body so you develop a strong, balanced physique.
The benefits of strength training for women are outstanding, and if you haven't yet felt inspired to start lifting weights, you should seriously consider it. Try the home strength training workouts in this book, and it won't be long before you begin to look and feel better.
CHAPTER TWO
Strength Training Exercises at Home
While many bodybuilders enjoy going to a gym to workout, as a beginner, you may feel more comfortable at home. There are a lot of great weight-lifting exercises you can get done in the privacy of your own home, and you don't need expensive equipment or a custom made gym. Try these strength training exercises at home to get an idea of how you're going to have to move and lift in order to get stronger.
Warm-up Exercises
Warming up is important when you're beginning a strength training program because it signals to your body and your mind that some physical activity is about to begin. These are some important ways to get yourself ready for more intense exercise.
Cardio
Start with about 15 to 20 minutes of cardio warming up. This will elevate your heart rate, jumpstart your metabolism and get your muscles warm and loose. There are several options for the cardio component of your warm up, and you should choose the one that is most appealing to you. A brisk 10-minute walk will do the trick, or you can jog or even sprint if you want to pick up the pace. Take a bike ride, do some jumping jacks, a little Zumba or aerobics. The goal is to get your body moving and to elevate your heart rate so you can move into the substance of your weight training workout.
Dynamic Stretching
