By Irene Lewis-McCormick
Outlines a coaching routine designed particularly for ladies and comprises routines for every sector of the physique in addition to prompt exercise session schedules.
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Additional info for A woman's guide to muscle and strength
24 A Woman’s Guide to Muscle and Strength Female Athlete Triad Most women have concerns about the size and shape of their bodies, but those who engage in extreme levels of exercise are at risk for developing a health crisis known as the female athlete triad. Women who develop the triad have certain risk factors that set them apart from other exercising females. Identified almost 25 years ago, the triad initially consisted of disordered eating, amenorrhea, and osteoporosis. Women could have one, two, or all three components of the triad.
For this reason, be aware of your breathing patterns during exercise. When strength training, breathing properly involves inhaling and exhaling, depending on where the hardest part of the exercise is. As a general rule, exhale on the contraction and inhale on the return. For example, when performing a biceps curl with an EZ Bar, exhale as you curl the bar toward your body, and then inhale as you stretch your arm out, returning the bar to the starting position. Establishing a rhythm during your weight training routine will also help you perform at the correct tempo.
How do I know when I am in the fat-burning zone? Perhaps the most popular myth about aerobic exercise is that there is a specific heart rate range in which you must exercise to burn fat as the primary fuel source. Target heart rate has become a buzz phrase. Many cardio machines even display a fat-burning zone on their panels, encouraging people to exercise in a specific heart rate range to burn fat specifically. Because more fat is used at lower exercise intensities, many people assume that low-intensity exercise is best for burning fat.
A woman's guide to muscle and strength by Irene Lewis-McCormick