Should Men and Women Lift Weights Differently?

Healthy Reflections

IN THIS ISSUE

A Note From Fran - Creating a Healthy Work Environment
Feature Article - Should Men and Women Lift Weights Differently?
Fran Recommends - Juice Up for Spring

A Note From Fran
Creating a Healthy Work Environment

Stress, long work hours, traffic congestion and endless deadlines. When one or a combination of these factors are upon us on a daily basis, finding the mental energy or physical stamina to exercise and improve ones health can easily fall to the bottom of the priorities list. Are there simple steps you can take to increase your energy and well-being? How can you motivate your employees, family members or friends to get busy and shape up?

First: Stop the Drama Mantra! Face the facts, when we ignore our health and the health of those around us, we are simply delaying the inevitable...poor health, chronic joint pains, digestive problems and unwanted disease such as hypertension, heart disease and diabetes. When we fail to head the wakeup calls, and let's face it, they're all around us: in magazines, television and radio encouraging us to become a healthier fit, society. When we ignore these messages then we leave it up to our doctors to eventually make us do things we don't want to, like restricted eating habits, shorter work schedules and uncomfortable lifestyle regimens that zap the fun out of living.

In this six-part series on "Creating a Healthy Work Environment," I'll focus on several key components that can help you and those around you to live healthier more rewarding lives. As one of my dear colleagues who lost 50 pounds recently noted, "When you've got your health, you can do most anything...it carries over into every part of your life."

How true that is!

In love and good health,

Fran Dean Bishop, Award winning Coach and Trainer
franb@aerobodiesfitness.com

Featured Article

Should Men and Women Lift Weights Differently?

Women are often quoted as saying they don't want to lift weights because they are nervous about bulking up and looking bigger. What most women don't realize are different ways to lift weights and build muscle that provide very different end results.

As a rule, men are genetically larger and have more muscle mass than women. Therefore men build muscle conditioning can look contrastingly different from the conditioning for women.

There are female elite athletes and female body builders that are extremely built and muscular. A "normal" female would never build muscle the way those women do simply because elite female athletes trainers spend endless hours daily practicing their craft, lifting weights all to gain serious muscle mass or athletic advantages.

If an individual, male or female, wanted to lift for serious muscle mass or athletic ability he/she may go about training quite differently from a person simply lifting for health/appearance/general strength. The body builds muscle based on several criteria: the workload placed on it; the number a reps being performed; the amount of time in between each set; and an individual's diet and a person's genetics. When lifting to build large amounts of muscle mass a person should perform at a heavy work load, perform a low number of reps, with less then a minute in between each set, follow a strict diet and have the ability to push him/her to the "breaking point" over and over again.

As an individual, particularly women lifting to improve health, physical appearance and overall well-being the strength conditioning regimen will be lighter loads, more repetitions with a one to two minute rest between sets. Of course following a good balanced diet and nutrition habits will go a long way in helping everyone achieve a good looking body. So the rule can be pretty simple. Women want less mass, follow the latter rule. While men, weekend warriors or you rugged athletes out there (and that includes some gals too) follow the former program. Whichever one you choose make the most of it, have fun and just keep moving!

Fran Recommends - Juice Up for Spring

It's that time again...Spring Time! And what better time of the year to get your digestive, hormonal and immune system into proper health and balance than the change of seasons. Clearing up unwanted toxins and bacteria from your digestive system and bowel is a great start to a healthier lighter body. Using vegetable juices and tonics can do just the trick in this regard.

Vegetable juices are power packed with vitamins, minerals, and numerous phyto-chemicals that help cleanse your blood and prevent disease. Always watch the mixture of fruits and veggies as fruits may have a much higher sugar content as can a few vegetables such as beets and carrots. Apples are always a good balance to any juice as they round out the taste to a few stronger juices with greens or cabbage. But enjoy! Juicing can provide a wonderful balance of good nutrition and excellent long-term health. For more information on juicing and herbal nutrition go here now!

Here is one of my favorite juices I use to start my day! Enjoy

Cabbage Kicker
(Aids digestion and dispels excess fluids from the body.)

1/2 large head of Cabbage
1 Granny Smith Apple
2 Stalks of Celery

Drink up and feel great!

How Many Mornings Do You Wake Up and Say to Yourself,

"I have got to start exercising; I've just got to get into shape!"?

You're not alone! Call us today to get moving and take back your shape! (703) 642-8577 or email us.

For monthly fitness tips and strategies, sign up today for your complimentary subscription to Healthy Reflections (forward to a friend too!). Don't miss the next issue!

Volume 2,
Issue 22:
April 16, 2007
ISSN: 1931-0439

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