Health
Strength-training tips for women
Strength training 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 benefi cial to men
and women alike. In fact,
strength training can be especially
benefi cial to women,
helping them develop and
maintain strong bones and
thereby reducing their risk
for osteoporosis, a medical
condition that affl icts more
women than men and is characterized
by weak or brittle
bones.
Though women over 50 are
most susceptible to osteoporosis,
women of all ages can benefi
t from strength training.
Those who are unfamiliar
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
fi tness centers. But the following
tips should help women
overcome any such fears as
they adapt to fi tness regimens
that include regular strength
training.
Work with a trainer initially.
Strength training is
great for the body, but women
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. Personal
Comprehensive ophthalmology center in Sheepshead Bay
We treat all Eye Disorders
Serving Brooklyn community for over 15 years
New modern facility with state of the art diagnostic and treatment equipment
Painless, stitch-less Laser Assisted Cataract Surgery
LASIK - safe and permanent laser vision correction
Schedule your consultation today 718-666-9832
44 COURIER LIFE, AUG. 2-8, 2019 B G M
Blurry Vision ?
Tired of glasses and contacts?
Let our eye specialists help you get
rid of them permanently!
Surgical and Non-surgical Correction
of Nearsightedness, Farsightedness
and Astigmatism
We speak Russian, Spanish, French and Korean
We are open 7 days a week and evenings
Adults and Children are Welcome!
Medicare and major insurances accepted 10% discount for LASIK
with this ad
Julia Giyaur, MD, FAAO
board certied ophthalmologist
top education, excellent training and extensive
experience in surgical treatment of eye disease
Dr. Rachel Mindin
specializes in treatment of Dry Eye Disease
Dr. Biana Gekht
board certied optometry doctor
Dr. Jinyoung Choe
certied in Ortho-K non-surgical vision correction
trainers can ensure you
are performing exercises correctly
and not in a way that
can cause injury. In addition,
trainers can answer any 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 confi dent
you have the motion of an exercise
down pat and need a
greater challenge. If you don’t
want to add too much weight,
you can increase the number
of reps so your workout stays
challenging.
Expect some soreness,
but take stock of any aches
and pains. You should expect
to feel some moderate soreness
after your fi rst few strength
training sessions. That soreness
likely stems from your
body never before engaging its
muscles in the way strength
training does. But any persistent
aches and pains should
be taken seriously. It’s important
to take note of where the
pain is coming from, which
can indicate whether or not
you are performing exercises
correctly. For example, your
shoulders should not be infl
amed or aching during or
after a biceps workout. If they
are, your form is probably
off and you should consult a
trainer to help ensure 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 regimens
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 regimens.
Women can spice up
their regimens by adding repetitions
and lowering weights
every four to six weeks or routinely
looking for new musclespecifi
c exercises to replace
exercises that have grown
boring.
Strength training might
be most often associated with
men, but women can benefi t
from lifting weights in the immediate
future and for years
to come.