Regarding women and weight lifting.
I am a nationally certified personal trainer with 7 years of experience in fitness and I coordinate the wellness program at a small fitness center ( personal training dept, group fitness dept, aqua fitness dept and other wellness programming).
It is PURE FALACY that 'women better not lift too heavy or they will get bulky'. The truth is that woman body builders that look.. eh.. manlike.. well they take mens hormones (steriods) to look like that.. so dont worry about it ladies.
It is PURE FALACY that 'women might wreck something'. Women's bodies are sturdy and made to be used just as much as men's bodies. The key is picking the right strength training program that is for you. Indeed, women who strength train - even with 'heavy weights' - (such as heavy enough that all they can do on one set is lift maybe only 8-12 repititions before muscle exhaustion) increase strength, tone, bone density (which women are more likely to have be an issue in later life if they dont act NOW), decrease fat % & increase the 'slender look'. Fat takes up 3-5x the space that muscle takes -hence the 'fluffy, larger' look we get as we add adipose. When we work muscles to the point of exhaustion - safely and correctly, we build muscle and burn fat. In fact, those on a strength training regimen burn more calories even when sitting watching tv than those who dont. Muscle work raises the metabolism. Strength training also massages the lymphatic system which aids our immune function.
FAR TOO MANY women have shy'ed away from strength training thinking that they will look bulky or non-feminine or like Mr Olympus. Nothing could be farther than the truth. In fact, women who do not strength train to muscle exhaustion (under supervision or training from a qualified professional) are robbing themselves of huge health benefits that not only occur on the day of the workout but last way beyond it.
The best advise you can get is from qualified professionals and not just the gals and guys at the gym.. they are all well meaning, and while I have learned some things there as well, there is no guarentee of fact. There are a couple of links you can try that will give you the most updated fitness information that is appropriate for the general public: acefitness.org; ideafitness.org would be a couple of them..
Continue your strength training. It was the thing that made a difference for me for the very last size 8 years ago. I lost 6 sizes through a progressive fitness program. I started out 2x per week going to a Step Aerobics class - actually, back up, I started walking on a track with the stroller 20 minutes then was attracted to the class - the instructor personally invited me despite my 'size' and certain insecurity about 'belonging in there!'. This fitness instructor at a YMCA encouraged me and made me feel a part of things... so funny it came to my realization after a while that ALL the class started out about where I did or some form of it - had the 2nd baby and had lots to loose.
Eventually I went to 3x/ week, then eventually more. I had lost all of my original size goals, then thought - 'hey maybe I could get into that size during college or high school.' The instructor then encouraged me (again) with strength training. I finally decided to do it. It was that weight training that helped me to progress to the last size (above my original expectations) down. It was also the weight training that helped me to feel more empowered and able bodied than I had felt in10-15 years. I went in a year from someone who could only do 2 abdominal crunches to a person who could do several and do 4 chin ups unassisted (I couldnt even do that in grade school - and I failed the 'static arm hang' in elementary school with the gym teacher yelling nasty phrases at me..).
Eventually, I decided I wanted to help others with fitness along the path.
I started out with only doing 2 crunches, getting out of breath walking up a small hill or playing with the kids with 6 extra sizes of fluff on me, unable to reach to the bottem cabinet to get stuff out... to a person who now has run 4 '1/2 marathons'in the last year. I am 42 years old and life has just begun. We are never to old, and it is never to late to do something for ourselves!
I strongly encourage you to keep with and explore strength training. Please check out acefitness.org;ideafitness.org. If possible, it would be well worth your while to meet with a certified, experienced personal trainer to help point you in a positive direction that is right for you with this issue. What ever you do, dont settle for less than the best - certainly find someone knowlegable. Although I subscribe to Fitness Magazine, Shape Magazine and Health Magazine - be aware that many of the fitness items they demo in these are NOT all appropriate for the general public and some of them are UNSAFE. The best place for updated appropriate knowlege is from certifying agencies and other non profit fitness information organizations.
Have fun pursuing your great adventure in fitness! Dont ever give up .
Fitmom1
Last edited by Mel; 05-23-2007 at 09:05 PM.
Reason: deleted other forum reference
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I got a little distracted with DSs and dinner prep at the time I sent the post... You look great.
