If you have never worked out before, walking into an exercise class might seem like a daunting and intimidating experience. MAD Mike's Fitness Company wants to take that fear and intimidation and turn it into excitement! We are here to help and assist you. This is a "NO JUDGEMENT ZONE". First and foremost, congratulate yourself on the decision to adopt a healthier, more fit lifestyle. We promise to assist you each step of the way to gradually acclimate you to a beginner's workout that will include cardiovascular exercise, light strength training and stretching. We will assist in modifying any exercise that may seem too difficult at first and help keep you motivated and accountable as you begin this new journey.
Many women miss out on the benefits of strength training because of the myth that lifting weights will make them bulky. This is not true and here is the main reason why - HORMONES. Adding heavier weights to your routine will not make you develop huge muscles. In fact, it is extremely difficult to achieve. The reason is hormonal. There are many physiological differences that affect the sex's ability to gain muscle mass. The main reason why females cannot gain muscle mass as to the same extent as men is because of the difference in the hormone "testosterone". Men have higher testosterone levels than women. In fact, women have about 15 to 20 times less testosterone than men, therefore making it very difficult for women to "bulk up" from strength training.
Another reason for women to incorporate strength training into their fitness routine is protection of muscle mass from aging and loss of bone density due to osteoporosis. Muscle mass diminishes with age. You can counteract this loss through strength training. The percentage of fat on your body increases as you get older if you don’t do anything to replace the lean muscle you lose. Strength training helps preserve and enhance your muscle mass, regardless of your age. Strength trainings also reduces the risk of osteoporosis. Because of hormonal changes that women experience as they get older, they naturally lose bone density, putting them at increased risk for developing osteoporosis. Routinely lifting weights slows bone deterioration and can help your bones grow stronger, help you maintain strength, and reduce your chance of developing — or slow the effects of — osteoporosis.
Several groups, including the Centers for Disease Control and Prevention and the American Heart Association, released guidelines recommending that adults should engage in moderate intensity exercise lasting at least 30 minutes on at least five days of the week. The American Heart Association specifically recommends at least 150 minutes per week of moderate-intensity activities, or 75 minutes a week of vigorous activity, or any combination in which one minute of vigorous activity counts towards two minutes of moderate-intensity activity. This generally can be achieved by brisk walking for 30 minutes or running for 15 minutes on most days of the week, or swimming for 50 minutes at a leisurely pace three days a week.
Strong data supporting these minimum levels of exercise comes from multiple studies that followed thousands of subjects of different sexes, ages and ethnicities for many years. One large study combined data from several studies and found that this level of activity decreased the risk of dying by 20 to 30 percent (1 out of every 4 deaths prevented) over a 12-year period. Although the data appear to show that more intense or more prolonged exercise may provide a greater benefit, other studies (in older subjects) showed that even one hour of exercise a week (like walking or riding a bike) or walking six to 12 blocks weekly reduces the risk of having a heart attack.
As with other things in life, some things that work for someone else does not mean it will work for you. In general, the amount of exercise you do should be tailored to your current fitness, your health, your schedule, medical conditions and the goals and benefits you want from exercise.
If you think you can't exercise because of health concerns, discuss this with your health provider. There are very few circumstances when one isn't able to exercise at all. Even small amounts of exercise once or twice a week may help you to be healthier. Brisk walking is an activity with a low risk for injury that most adults can do without medical clearance.