Page 5 - What Women Want River Valley and Ozarks May 2015

In fact, strength training can be especially beneficial to women, helping them de- velop and maintain strong bones, thereby reducing their risk for osteoporosis, a medical condition that afflicts more women than men and is characterized by weak or brittle bones.
• Work with a profes- sional initially. Mallory Lefler is a personal trainer and fitness coordinator at Conway Regional Medical Center. She said getting professional guidance when starting strength training is a smart move.
“Working with a certi- fied personal trainer is one of the best ways to start a safe, fun and effective ex- ercise regimen,” Lefler said. “It can be scary walking into a fitness-center facility and seeing all the machines, weights and people.”
Though women over 50 are most susceptible to oste- oporosis, women of all ages can benefit from strength training.
“Working with a trainer will allow you to feel more comfortable with yourself and your workouts,” Lefler said. “[A trainer] can help you start a program that is designed for you,” Lefler said. “Each workout will be formatted for your exercise needs. Your trainer will al- so ensure you perform each exercise properly so that no injuries will occur.”
Those who are unfamil- iar with such exercise may be hesitant to dive right in for fear of injury, or due to the sometimes intimidating nature of strength-training sections at fitness cen- ters. But the following tips should help women over- come any such fears as they adapt to fitness regi- mens that include regular strength training.
Strength training is great for the body, but wom- en who have never before lifted a weight might want to employ the services of a personal trainer until they are comfortable enough to go it alone.
“A certified personal trainer will ensure you are lifting weights properly so that injury will not occur,”
Strength training can be beneficial to women by helping them develop and maintain strong bones, which can reduce the risk for osteoporosis.
What Women Want • An Advertising Supplement to the River Valley & Ozark Edition of the Arkansas Democrat-Gazette • Sunday, May 3, 2015 • 5VV
Strength-TRAINING TIPS How to get the most from your workout
Lifting weights might once have been the realm of hulking males aiming to build as much muscle as possible, but active adults now recognize that strength training is beneficial to men and women alike.
Lefler said. “Your trainer will begin an exercise pro- gram that is designed for your fitness goals; plus, your trainer will keep each workout fun and exciting.”
In addition, trainers can answer questions you might have and help you establish strength-training goals.
• Begin with light weights. When starting a strength-training regimen, use lighter weights, only increasing the weight once you are confident that you have the motion of an ex- ercise down pat and need a greater challenge.
“The amount of weight varies with each person,” Lefler said.
If you don’t want to add too much weight, you can increase the number of reps so your workout stays chal- lenging.
• Expect some soreness, but take stock of any aches and pains. You should ex- pect to feel some moderate soreness after your first few strength-training sessions.
Lefler said the amount of soreness varies from person to person, and can be ex- pected when starting a new program.
That soreness likely stems from your body never before engaging its muscles in the way strength train- ing does. But any persistent aches and pains should be
taken seriously. It’s import- ant to take note of where the pain is coming from, which can indicate whether or not you are performing exer- cises correctly. For exam- ple, your shoulders should not be inflamed or aching during or after a biceps workout. If they are, your form is probably off, and you should consult a train- er to help ensure that your form is correct and you are not risking injury.
• Work the entire body.
Adequate strength training targets various muscles in the body, not just the arms. Women should make sure their strength-training reg- imens include exercises for their shoulders, back, chest, arms and legs. Focus on one or two muscle groups each workout.
• Spice things up from time to time. Many people eventually grow bored with their strength-training reg- imens. Women can spice up their regimens by add- ing repetitions and lower- ing weights every four to six weeks or routinely looking for new muscle-specific ex- ercises to replace exercises that have grown boring.
“Your body will get ac- customed to your work- outs,” Lefler said, “so it is important to keep your body guessing on which exercise move you will use
next. Changing up your workouts will also ensure that each muscle is not be- ing overused so that injury will not occur.”
Strength training might be most often associated with men, but women can benefit from lifting weights in the immediate future and for years to come.
— Courtesy of MetroCreative, with contributions by Bruce Guthrie, special sections writer
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