| Fitness programmes for
women |
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Contrary to popular belief, weight and
resistance training is very important for women of all
ages. Instructed properly under the tutelage of Talwalkar's
trainers, the risk of injury is mitigated to non-existent
levels.
To address the other concern or inhibition
as it may be appropriately described. Weight training
programs at Talwalkars are not designed to make you look
like "masculine". Strength training programs
for women ensure well-balanced, injury free lifestyles
for modern living. |
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Strengthening
the ligaments and tendons, which in turn support the joints
greatly decreases the likelihood of injury from other
activities. |
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Bone density
increases dramatically, reducing our risk of osteoporosis.
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Strength training
enhances quality of life, as it enables women to better
perform daily activities requiring basic lifting, pushing
and pulling. |
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Strength training
increases metabolism, which in turn translates into easier
loss of body fat, easing the struggle of women working
hard towards this goal. |
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Strength training
is particularly important for middle age women. It helps
avoid the predicable metabolic sluggishness that often
occurs at this stage in life, and is the true secret to
keeping middle age pounds off. |
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Effective training
programs for women involve the following. |
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Resistance Training |
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A training program
of 2-3 days a week. |
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10-12 exercises
per session. |
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2-3 sets per
exercise, 12-15 repetitions (reps) per set. |
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Half a minute
to one minute of rest between sets. |
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Intensity level
- which allows for 12-15 reps per set, i.e. 60 per cent of 1 rep
max (1RM) weight. |
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Cardio |
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Thrice a week
(every other day). |
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Intensity: 60-80
per cent of the maximum heart rate (MHR). |
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Duration: 30-40
minutes. |
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Training progression
- during middle and latter stages of the program |
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Increased resistance
of the cycle, and inclination on the treadmill. |
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Increased speed
on the cycle / treadmill. |
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Increased time
to 45-50 minutes. |
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For a program
tailored to your individual needs, we invite you to visit
the nearest Talwalkars facility. |
