Insane Cardio/Weights Workout

It used to be that the weight room of most gyms was filled solely with men (and the occasional brave female). But recently, women have begun to skew that ratio more in their favor. And with good reason! There are so many great reasons to add strength training to your fitness routine, regardless of your gender, but specifically for women. But if you're a little unsure of where to start, here's a beginners guide to strength training for women, so you can strut into the weight room with confidence. Benefits of Strength Training for Women While there are a host of benefits of strength training for both men and women, strength training is especially beneficial for women. 1. Improving Bone Health: Strength training is one of your best strategies for keeping your bones healthy as you age, according to a 2009 review in Clinical Cases in Mineral and Bone Metabolism . "Simply the pushing and pulling of the muscles against your skeleton stimulates osteoblast activity, which are the cells of the bone that create bone growth," says Holly Perkins , CSCS, author of Lift to Get Lean . For women, shoring up bone strength is especially important. In fact, approximately 80 percent of the estimated 10 million Americans currently living with osteoporosis are women, and roughly half the women over the age of 50 will break a bone because of osteoporosis, according to the National Osteoporosis Foundation . 2. Maintaining Muscle Mass: Women start to lose muscle mass around the age of 40. If you don't do something about it, you'll keep losing muscle every decade until roughly 50 percent is gone by your 80th birthday, says a 2014 review published in Current Opinion in Rheumatology . The review also cites loss of muscle as one of the major reasons people lose independence as they age. 3. Burning More Calories: If it's too soon to think about that, you might be interested to know that adding muscle to your frame can help you burn more fat over time (provided you follow a healthy diet as well). "The more muscle mass you have, the more calories you burn throughout the day," says Jennifer Cohen , author of Strong Is the New Skinny . Just how many more calories? A 2010 study published in the American Journal of Clinical Nutrition reveals that one pound of muscle burns roughly six calories per day, whereas one pound of fat burns only two. This difference may appear minor, but every little bit adds up. "What strength training does is it helps you beef up the amount of muscle you have on your body, and then that muscle will help burn off the body fat," Perkins says. (Just keep in mind that no amount of muscle will compensate for a poor diet.) 4. Boosting Confidence: But the benefits of strength training don't stop with the physical: "We've found that [strength training] is a really fantastic way to build confidence," says Jen Comas , NASM personal trainer and co-founder of Girls Gone Strong . "When we can get women focused on strength training, it gives them a better feel for what else they're able to accomplish in their life." In other words: Strength in the gym often translates into strength outside of the gym as well. Will I Get Bulky If I Lift Weights? Now, if you're worried that strength training will make you "bulky" or "manly," know that women in general lack the hormone levels needed to pack on muscle. "I've yet to see any woman become an Arnold Schwarzenegger by lifting weights," Cohen says. That said, the definition of "bulky" will be different from one woman to another and lifting weights will build muscle. Just how much muscle and where you'll see it the most depends on your routine and genetics. If you're genuinely worried about adding muscle, start with whatever weight you feel comfortable with and increase from there. "We really let the client guide themselves with that and try to be respectful of their concerns," Comas says, "rather than our old way, which used to be to dismiss them and try to rush someone into lifting heavy." How to Get Started With Strength Training Starting a new routine or activity can be exciting — and confusing. "Often times we see women who are really excited, they want to get started, but they get to the gym and they have no idea what to do," Comas says. "They find themselves just kind of wandering around, which is not a good headspace to be in." The best way to avoid aimless wandering is to get your hands on a strength training program or work one-on-one with a certified personal trainer. Start by asking for recommendations from friends, family and colleagues, and go from there. If you're not ready for a full-fledged program just yet, start by incorporating five to 10 minutes of strength training into your routine once or twice a week, Cohen says. You could try push-ups (on your knees or incline is just fine), body-weight squats, lunges and anything else you can think of (just make sure you look up or ask about proper form before trying anything completely new). "If you get intimidated or overwhelmed, just do something to begin your journey," Perkins says. "Over time, you'll learn ways to do it better." Best Strength-Training Exercises for Women In general, women are capable of following any training program designed for men (and vice versa), and according to Comas, any good exercise program will include exercises that cover the basic movement patterns: Squat Lunge Hinge (ex. deadlift) Upper-body pull (ex. bent-over row) Upper-body push (ex. push-up) Twist (ex. cable cross-overs) Carry (ex. Farmer's carry) That said, it can be helpful for women to place extra focus on their posterior chain, or the muscles that make-up the back of the body (i.e. glutes, hamstrings, lats). "[Women] tend to be wider at the hips, so to make sure we keep our bodies balanced and knees healthy, we want to do work for the glutes and hamstrings," Comas says. (Think: glute bridges, Romanian deadlifts and hamstring curls.) Also, be sure not to neglect your upper-body. "Women tend to focus on their lower half," Cohen says. "In reality, if [women] focused on their upper-body more, they would look leaner, because the first thing your eye goes to is the shoulders, arms and neck." In addition to the visual appeal of having a strong upper half, putting more attention into the back and shoulder muscles in particular will help counteract all the hours we spend sitting at a computer during the day. "We're constantly hunched over and it's terrible for our posture and our spine," Cohen says. Exercises like overhead presses, lat pulldowns, lateral raises and pull-ups (modified is fine) are just a few great posture-strengthening exercises to look for in any program. How to Not Be Intimidated in the Weight Room It's not uncommon for women to feel intimidated when they enter the weight room for the first time. If this is you, you're not alone. "Most people don't really know what they're doing," Perkins says, "so that really levels the playing field." Still, there are ways to feel a little more comfortable when you do step out on the gym floor. 1. Go During Slower Times: Most gyms have a pre- and post-work rush, and can get pretty busy. If you can avoid the crowds, you might feel less intimidated, Comas says. 2. Wear Something Comfortable: Don't wear something just because you think it's what you're supposed to wear. After all, nothing is worse than trying to work out when you don't feel comfortable in your own clothes. And keep in mind that what feels comfortable will be different for every person. "Some people might feel their best in tights and a crop top, while other people might want to wear a hat and baggy sweats," Comas says. 3. Start With One Set of Weights: Another great tactic is to find a routine that only requires one set of weights to complete . This way, you can grab your dumbbells at the beginning of your workout and find a quiet corner to do your routine. "That's a good way to get acclimated to the environment without having to hunt for equipment," Comas notes. 4. Take Baby Steps: If you can't work up the courage to get to the gym in the first place, take baby steps. One week, put on your workout clothes and do a workout at home . The next week, put on your workout clothes and drive to the gym — without going inside. Take it one step at a time and work up to that day when you finally go in and do your first workout. "It sounds so trivial, but it can be incredibly impactful," Comas says. 5. Find a Gym Buddy: If you can, recruit a friend to join you. "Everything is less scary if you've got a friend or some type of support system with you," Comas says. Finally, know that you have every right to be in the weight room. If anyone ever makes you feel uncomfortable, or like you don't belong in that space, don't be afraid to talk to management, Comas says.

It’s normal to ache all over and feel sore shortly after an intense or new workout session . But, when you wake up a day or two after feeling like someone took a tire iron to your body while you were asleep, then you have what is known as DOMS –short for delayed onset muscle soreness. This condition is one that occasionally plagues all serious weightlifters, bodybuilders and fitness buffs. In the past, possible solutions included going in for a few massage sessions, popping some pain meds and hoping the pain goes away or just waiting it out. Unfortunately, it can be a bit of a drawback when you have muscle growing goals and don’t want to miss a day in the gym. Now, the good news is that it’s possible to prevent it from happening. So, if you know that you’ll be starting a new type of workout regimen that’s completely different from what you’re used to, you can simply take a few supplements for sore muscles that will accelerate your healing and you’ll be fine, even after a particularly punishing workout. Delayed onset muscle soreness happens to just about anyone looking to increase their bulk, become stronger or leaner. This typically means increased training intensity and/or a completely new exercise regimen. How Can You Differentiate Delayed-Onset Muscle Soreness (DOMS) From Regular Post-Workout Pains? Simple. With DOMS you get to experience the following: - Unusual muscle tightness - Short-term muscular weakness –you don’t feel as strong as you normally do - Possible limited range of motion - Accompanying stiffness in the joints closest to the muscle groups - Widespread ache that slowly creeps up on you and takes forever to go away - General weakness arising from the ache If you have this, you will know. It’s not easy to ignore or mistake for any other kind of pain. Once the wave hits you, you know it. It’s that simple. While we know what causes DOMS, scientists haven’t determined why it happens, which means we’ll have to keep enduring it until scientists can prove why. What we do know right now is that it is linked to specific exercises: - Eccentric exercises –exercise that create tension while the muscle group grows and becomes longer - Concentric exercises –exercises that help contract the muscle - Isometric exercises –exercises that work on muscle groups but don’t affect their length or size While these three tend to trigger it, the most commonly responsible exercise that does this is the eccentric. So, if you do lift more weights than you normally do, increase your reps and sets, start jogging, do more high intensity interval training (HIIT) , do a lot more jumping exercises, run a lot more and participate in aerobic exercises, you will most likely experience an episode of DOMS. This makes sense seeing as your muscles are growing and you’re probably doing a lot more than the regular workouts to get the results you need. Putting your muscles through a new regimen is bound to result in your muscles breaking down in new ways. These muscle breakdowns often show up as microscopic tears that may trigger some inflammation. This inflammation, as well as other bodily processes that eventually result in your muscles healing is probably the reason you experience DOMS. Who is More at Risk of Developing DOMS? People and athletes who undergo a new type of workout or do way more than they are used to in the gym will most likely have an episode of DOMS. However, those who lack the necessary strength conditioning –which happens by consistent strength training by the way- will always experience it a lot more and will be more susceptible to it. Also, training intensely for prolonged periods without any rest or workouts that will improve your flexibility will leave you open and vulnerable to DOMS too. Please understand that no matter how fit or how much experience you have at working out, you can suffer from DOMS by simply overtraining and not being careful about your regimens, and lifestyle after your workouts. Bottom line, no matter how fit you are, expect to go through a phase of DOMS every time you switch things up, push yourself way past your former limits, increase your workout intensity, take on more difficult or challenging workouts and aim for growth and attaining a higher level of fitness. The same applies to everyone, whether you’re a fitness enthusiast or a couch potato. Delayed-Onset Muscle Soreness Recovery – How Long Does it Take? Honestly, this depends on a multitude of factors, some of which include: - Ability to rest - Taking DOMS recovery supplements - Access to pain relief meds - Alternative pain relief methods such as massage, and acupuncture - Applying pain relief ointments, gels and creams - Diet and food - Tendency to workout or not Most of the time, simply resting and taking a break from your workouts is more than enough. The thing though, is this approach takes time –as long as 3-5 days depending on the severity. However, combine this with muscle recovery supplements and you should be able to get back to the gym and your workouts within 1-2 days. While you may want to get back in the gym as quickly as possible, please understand that DOMS is your body’s way of telling you take a break and wait out the muscle repair process. If you want to continue working out while in pains –essentially “playing through the pain”- consider the intensity of the pain. With mild DOMS, workouts may be possible. With moderate to severe, you may find yourself inn more pains than you should feel during your workouts. The onus, ultimately lies on you, really. How Can You Avoid a Repeat DOMS Episode? For starters, grow in increments. That means, if your goal is to be able to bench 300lbs, and your max weight is currently at 180lbs, increase the weight by 20lbs every 3-5 days. If you want to be able to jog at a moderate to fast pace for 30 minutes straight, start by peppering your current jogs with 2-3 minutes of moderate pace jogging for every 15 minutes of your regular pace. Gradual is key and necessary if you want to only suffer a mild DOMS episode at best. Best Muscle Recovery Supplements If you want to accelerate your recovery, you need to try the best supplements for muscle soreness. The good news is that these are readily available in the market, and affordable too. Some of the best muscle recovery supplements include a stack of two or more of the following: - Branched chain amino acids (BCAA) - Beta-hydroxy-beta-methylbutyrate (HMB) - L-Carnitine - L-Citrulline - L-Arginine - Pomegranate - Omega 3 ,6,9 All of these combined can help rapidly relieve instances of DOMS, resulting in faster recovery time.