Fitness Friday: Choosing the best weight resistance
It’s Fitness Friday! Melinda and Elizabeth of Baby Boot Camp Los Angeles (Culver City and Marina Del Rey) offer some advice on working out with weights:
Q. How do I choose the best weight resistance to challenge myself but not get too bulky?
Performing regular resistance exercise will increase lean muscle mass while reducing body fat and burn calories more efficiently. You not only develop strong bones to reduce the risk of osteoporosis, but you also increase strength in your tendons and ligaments, which will help prevent injury.
Women who do not strength train lose approximately .5 pounds of muscle each year (ACE Personal Training Manual).
Because women typically have less muscle tissue, and lower testosterone levels, than men, they should not be afraid of getting too bulky, as a result of regular exercise.
Women should strength train 3 times per week with loads of 70% – 1RM, for three sets of each exercise. This means, that when determining the amount of weight a person should lift, they should lift the heaviest weight they can, one time, then, reduce the weight they can lift, by 30%.
Training with very light weights that can be performed for two minutes or more is an ineffective exercise technique that has limited benefits for muscle tone. (ACE Personal Training Manual)
Check out Baby Boot Camp Class at Helms Bakery, and now available at Veteran’s Park! Don’t forget- your first class is FREE! Get motivated and motivate others on Facebook! Anyone can join this month’s SQUAT CHALLENGE!