The Body Sculpting Bible for Buns and Legs: Women’s Edition

Product Description
Join the Body Sculpting revolution with this companion book specially designed to target women’s trouble spots.

Hugo Rivera and James Villepigue, authors of the widely popular Body Sculpting Bible series, are at it again with a program to tone and tighten your buns, thighs, and legs. This book has something for everyone—from break-in routines for the novice to advanced training for the expert who wants to rise above that fitness plateau. And all of t… More >>

The Body Sculpting Bible for Buns and Legs: Women’s Edition

Women’s Fitness: Study How To Drop The Pounds Without Struggle

Article by Steven Marcos

Women’s Fitness: Study How To Drop The Pounds Without Struggle – Health

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Women’s fitness is one of the topics mostly talked about. Because most women have busy schedules, they tend to find a hard time where they can do activities to stay fit and remain in perfect shape. Also, it is a lot difficult for them to lose some stubborn fats especially the belly fats. Losing these fats is one key to a healthy life. What you need to do to eliminate these fats is you need to eat foods rich in fiber, vitamins and minerals. There is also a need to complement this diet with regular exercise.

Belly fats develop because of many reasons. It could be genetic or could be hormonal changes. As we grow older, our body’s metabolism decreases. Because of this, excess fats increases particularly around the abdomen. Also, if you gained weight, which would mean you also gained excess fats. Therefore, if you have more excess fats in the body, you are at high risk of developing heart diseases, diabetes and worst if cancer.

Changing stomach workout routines can really help to get of belly fat. Crunches are very helpful in reducing belly fats. There are three major training techniques comprising of straight sets, super sets, and circuits. The straight set involve picking up an exercise and performing two to three sets of that exercise before moving to the next. The super set involves in performing an abs exercise and then immediately moving to the next abs exercise without taking rest. The third technique, circuits involve three or more abs exercises in a row.

Another key to women’s fitness is that you must also be knowledgeable of the foods you are eating. You have to keep in mind that, foods which are high in carbs and fats can cause you to have stubborn belly fats. If you badly want a sexy abs, you must have a balanced pH. Therefore, you need to get rid of sodas, sweetened drinks and others that contain a lot of sugar. Thus, water, herbal teas or fresh juices would be best for you.

Stress can also affect women’s fitness. Therefore, you must do away with stressful activities. If you are experiencing stress, your body is producing stress hormones that can be responsible for the belly fats. Stress also slows metabolism thus allowing to produce more fats. Other negative feelings can also contribute to a slower metabolism hence you need to be happy to live a healthy life.

About the Author

Guys if you are looking to gain muscle while burning then learn how you can gain 12lbs in only 21 days with 21 Day Fast Mass BuildingLadies if you are looking to lose belly fat then you need to check out Flavilicious Fitness Review.

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Steven Marcos

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Women’s Home Workout Bible

• SHK01545

Product Description
Shed unwanted weight, sculpt your physique, tone muscles, reduce joint pain, or simply be healthier and more fit. Women’s Home Workout Bible will show you how–all in the privacy and comfort of your own home.

In Women’s Home Workout Bible, best-selling author and renowned personal trainer Brad Schoenfeld shares his secrets on the perfect at-home workout. Step by step, you’ll identify the home gym setup and workouts for your fitness goals, schedule, and … More >>

Women’s Home Workout Bible

Get Extra Warmth With Womens Casual Jackets For Winter

Article by Fseoer2010

Get Extra Warmth With Womens Casual Jackets For Winter – Shopping – Clothing

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Ladies jackets are not only a great way to keep warm but also a really stylish addition to any outfit. They have all sorts of purposes including protection from the cold or rain or the finishing touch to an outfit making it suitable for a formal occasion.Casual jackets for women come in a wide range of colors, styles and sizes follow us to know more about women’s casual jackets. The word jacket originally comes from a French word which means a morning coat for men but now jackets have become used by women. Jackets may come in casual or formal shape to suit all women’s occasions to be worn at work or any other occasion. Women can use the casual jackets in the casual outfits to get extra warmth. Casual jackets may come in light fabrics to be worn in the middle of the summer or in heavy fabrics to be worn in the cold weather in the winter. Casual jackets come in many styles such as down coat jacket, fleece jackets, short jackets, long jackets which called coats, with long sleeves and sleeveless jackets which may be worn over matching top with long sleeves.Check out some high rated womens casual jackets.

Moncler Women’s Clairy Red Down Jackets

Moncler Clairy Red Down Jackets make your time outdoors more enjoyable whether you are skiing,hiking,no matter what you are doing outdoors,the Moncler jackets outlet have some very handy features.Leading the fashion trend,fashion style into environmental protection,leisure concepts,in the original traditional style products based on the change in style down jacket single fabric common phenomenon.

Monclers Jacket is the renowned high-end outerwear brand which created a quilted jacket trend in the fashion world.Moncler Jackets has always kept abreast of the latest technologies and stayed true to its origins without compromising its runway worthy style.By the 1980’s Monclers were no longer just marketed at the winter sports sector and became more a fashion item as well as people liked the stylish designs and the practicality of their make up. Since the brand became Italian owned,its fashion output has increased heavily and it now produces a range of womens moncler jackets.

Canada Goose Women’S Tremblant Jacket Black

For days when it’s too warm for a down jacket but too cool for simply a sweater, the Canada Goose Tremblant Jacket is ideal for wind-protection without the extreme warmth of down insulation. The jacket features a high-pile fleece backing that traps air and creates a second layer of breathing insulation. Additionally, these jackets are detailed with signature Canada Goose elements such as reflective striping for evening or low-light safety, grab strap at the back yoke and stretch cuff gusset to keep wind out of sleeves. Other features include a conveniently located drop-in pocket with flap for storing your keys, cell phone or MP3 player and brushed tricot lined hand-warmer pouches. This jacket is perfect for aerobic exercise in colder climates such as skiing, snowshoeing or hiking. It is also equally as suited as an outer layer for shoulder seasons in urban settings.

Canada Goose Women’S Hybridge Jacket

The revolutionary HyBridge line with Thermal Mapping Technology™ leverages our expertise in insulation. We place premium Canadian Hutterite white duck down shields over gender-specific body areas to create warmth while still ensuring outstanding flexibility and performance. It’s a design strategy that will set a whole new standard in the outwear industry. Because the down shields are customized to insulate exactly where you need it most, the HyBridge Jacket will instantly become your go-to choice for active living, whether you’re skiing, hiking, or taking a brisk walk on a cool day.

The North Face Women’s Denali Jacket Pink Pearl

Pink Pearl Women’s Denali Jacket from The North Face ,a favorite, classic fleece jacket designed to provide comfort and warmth in cool to cold weather. Abrasion-resistant fabric overlays at shoulders, chest, and elbows increase durability in high-stress areas.Made from recycled Polartec 300 series fleece, this eco-friendly jacket helps prevent the flow of materials to landfills; eliminating waste and saving valuable resources.Updated for 2010 with 100% bluesign approved fabrics for the entire garment — a standard for environmentally-friendly production methods.

Arc’Teryx Fission SV Jacket Pink

Arc’Teryx Womens Fission SV Jacket,insulated and waterproof, the Fission SV is our warmest GORE-TEX Pro Shell Jacket. Constructed with our exclusive non-quilted Primaloft Sport Insulation, this cold and wet weather fortress provides maximum warmth and storm protection. Featuring an insulated Drop Hood, a longer cut for increased coverage and reinforced fabric on all high wear areas. Gender specific anatomical patterning.

Article From:http://blog.coatmalls.com/get-extra-warmth-with-womens-casual-jackets-for-winter/1541.html

About the Author

We are an online factory outlet selling goose parka,mbts shoes,and chi straightening iron.Welcome to contact us via ghdtradezone@gmail.com.

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CONTROVERSIAL video: howgainmuscle.org This is one my personal favorite chest routines that I use to build a massive thick chest. The chest muscle has been very tough for me to build in the past, this workout will help break your plateau, develop your chest, and add massive amounts of raw muscle in your shoulders and triceps. Exercise 1 – Flat Bench Press Exercise 2 – Flat Dumbbell Press Exercise 3 – Flat Dumbbell Flys Exercise 4 – Dips Workout and Nutrition go to : howgainmuscle.org

Womens Fitness Rhode Island

Article by Danny F

Womens Fitness Rhode Island – Sports – Boxing

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Womens fitness classes in Rhode Island at black diamond

If you ever find yourself asking the question: is there any womens fitness rhode island we want you to know that we have the answer: YES! At Black Diamond mixed martial arts, we run the best womens fitness bootcamp in RI. You don’t have to search any more for your workout problems because we have the womens fitness bootcamp for you.

Besides a free 30 day trial, that’s right, FREE 30 day trial, you’ll also receive your very own pair of punching gloves, with your name on them!

Imagine how that will motivate you to get up and come down here when you see your own gloves. Besides, we think this is important so you don’t have to share equipement. Come on in and check out your 30 day free trial for womens kickboxing bootcamp in Rhode Island.

Its not difficult to understand that we are here with the best classes for your unique needs. Whether you are looking for a cardio workout, want to get in shape, or lose significant weight, blow off steam after work, or just tone up; it doesn’t matter what your current level of fitness may be, we will be here to coach you and help you every step of the way.

If we weren’t confident that you are going to love the workout and the results you see, would we be able to offer a free 30 days? Of course not! If we didn’t know that you are going to get addicted to training and getting in shape, would we throw away free bag gloves, no!

This is your chance to turn your life around and experience fitness like you never have before. Our classes are fast paced, exciting and center around a team atmosphere. No class is ever exactly the same, and we pride ourselves in bringing the very best womens fitness bootcamp in RI.

Don’t take our word for it, head on over to our main page and check out all the details, how you can experience our workouts for free and how we are going to give you a free pair of bag gloves.

We have some of the best coaches in the area, who are professional fighters, but also really nice guys! We aren’t intimidating and we aren’t a “dirty dungeon gym” we are located in a brand new facility that is clean, efficient and expertly run! We pride ourselves in delivering a professional and practical womens fitness bootcamp in RI that centers around FUN and GETTING IN THE BEST SHAPE OF YOUR LIFE!

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CHECK OUT THE VERY BEST Womens Fitness Rhode Island

Also, be sure to check out how to improve your martial arts skill.

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Danny F

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Leg Routine Fitness Training Workout for Men & Women, Athlete Personal Training Darrell Thompson is a personal trainer for athletes who specializes in increase performance. In this video Darrell gives you exercises and tips you can use to tone and shape your legs for a better body and look like fitness model. Visits Darrell Thompsons Website www.athletepersonaltraining.com Music By Jimmy Gelhaar http myspace.com youtube.com This video was produced by psychetruth www.youtube.com www.myspace.com psychetruth.blogspot.com Psychetruth is empowered by TubeMogul http © Copyright 2010 Target Public Media LLC. All Rights Reserved.
Video Rating: 4 / 5

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Women’s Handbag Shapes And Availability

Locating Women’s Handbag solutions may not be hard. There are many great styles on the market to choose from. Some people will change their purse style with each new seasons and weather change. While some shoppers may update their wardrobe frequently, others will have a few bags on hand and use them depending on the event or function.

A specialty store that only carries bags and purses may have a great selection. It may also have some sales and promotions that could make it cheaper to purchase a new item. Other places that sell bags may include leather stores and even some feminine clothing locations. In some retail clothing chains there are sections at the back with a wall of accessories.

A small clutch style bag may be designed for evening wear. This type of pouch is great for storing a container of lipstick and a car key. It may contain a fabric material or a hard shell. The exterior will offer a fancy look that may compliment a dress or an evening coat. Typically the handle is short enough to be carried by a hand.

A large bag will offer women the chance to carry around many items. These kind of purses may offer a bulky amount of fabric and large thick straps. Someone may carry a bag such as this one, when they are heading out for the day or going to work. The purse could hold a lunch, personal items and odds and ends.

Currently there are many large and bulky bags that are on the market. They may have a leather look and feel to them or a material that looks like leather. Lots of material may group in the middle and create a ripple effect. A medium length shoulder strap could feature a thick handle ideal for carrying or looping around the arm.

Not everyone wants to carry around a large bulky carrier, some shoppers want a thin flat style product. These bags are great for anyone who wants to throw the strap around their shoulder and cross it over their neck. The flat shape allows it to contour to the body and not feel like it is hanging off the shoulders. A few items can be placed inside, for the convenience of the person carrying it.

A bag could contain pockets and zippers. The zipper pockets can store things like paper, cell phones and other items that may get lost in a huge opening. The pockets may contain lots of space and be designed for larger items. Many women will place their wallets, sunglasses and small umbrellas in these loose areas.

The key to picking out Women’s Handbag styles is to think about what the item will be used for. If a person enjoys packing lightly, then a small purse could be ideal. If a person enjoys carrying many items around with them, then they could discover that a larger bag may be perfect for their needs. The style and the color could reflect the outer wear of the person or their sense of style for that particular season.

www.BodyEnvyBootcamp.com – Chandler Boot Camp workout at Body Envy Fitness Boot Camps in Chandler, AZ 85286. Tabata chandler boot camp workout using bands, dumbbells, ab wheels and a TRX. Quick, effective workouts for chandler women looking to lose weight, tone and tighten up along with getting super lean and fit. Whether you’re a chandler arizona women looking to lose weight, get fit or just be motivated being among other chandler women looking to get in shape, Body Envy Boot Camps are the place to be. Come join us at our south Chandler, AZ location at 2450 E. Germann Rd, just east of Cooper and Germann Rd off Loop 202. If you’d like to join our exclusive women’s boot camp fitness program, head over to our website http and secure your place on our waiting list. We’ll be sure to contact you as soon as we have an opening. Body Envy Boot Camp 2450 E. Germann Road, Suite 11 Chandler, AZ 85286 (480) 652-3689 ‎ or (480) 686-ENVY www.bodyenvybootcamp.com
Video Rating: 0 / 5

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Bootcamp Coaching – Women’s Fitness

One among the most effective ways to become physically fit, tone your muscles, lose extra pounds look younger and feel great in a supportive atmosphere is thru training in women’s fitness bootcamps.
Prime indoor bootcamps offers anaerobic strength and stretching exercises to realize weightloss and fitness goals even in terribly stubborn cases and years of fitness neglect.
The coaching is concentrated for women of all fitness levels . Every woman gets personal attention during and when the workout amid nutritional counseling, so as to preserve the nice results for a protracted time. Stretching exercises are a necessary half of the training routine, and they are designed to match the prevailing condition of every woman. Although, the exercises are personalised to fit every women, the atmosphere is basically of a camp or a cluster working together toward mutual results, and so the motivational factor is key to the weightloss and therefore the fitness success of the whole camp.
A smart fitness technique is nevertheless another added value of such efficient personalized programs. For example, the angle toward stretching in ladies’s fitness bootcamp includes: Bootcamp trainers can use proper kind to confirm intensity and speed of every movement. They will regulate each exercise to produce better leverage in real time and create them easier for the campers to perform.
Another important issue well thought of by bootcamp fitness trainers is that the element of risk. Although a bound exercise would possibly be terribly effective in providing profit but a possible risk still exists. Thus fitness trainers will not always advocate all the exercises to any or all the women of the camp. For example, in some cases, a certain exercise that may cause too much strain on the joints will not be suggested for beginners or exercises that place additional pressure on the back will not be recommended for women that suffer from back problems, and alternatives can be urged instead.
Evidently, finding the right balance between individual campers training and training the group as a whole could be a great challenge of private trainers. The emphasis on motion in open house rather than on serious equipment (like in gyms) permits fitness coaches to travel from girl to lady and offer them with instructions throughout the workout, especially in cases where a sure exercises will not seem to be beneficial for all.
Doing what the fitness coach instructs is vital to the success of each lady as much to the group as a whole. And every one that women would like to try to to so as to succeed is simply show up within the camp and train a minimum of 3 times per week on an everyday basis.
When ladies perform what the fitness trainer indicates and obtain inspirited by different campers losing weight, their personal goals can be achieved more simply, and in simply some weeks of coaching ladies start to determine results!
Discover how Diamond Bar Personal Trainers facilitate Diamond Bar residents burn body fat from downside areas while not potions & pills and the most recent ab gadgets.

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Women’s Bootcamp Fitness Workout Tips

Women’s Fitness Bootcamps are becoming the most popular training method today. Women meet up from 2 days a week to 5 days a week to shed inches and burn body fat from problem areas. An important part of bootcamp training is a warm up session. Warmups prepare the body for exercise but shouldn’t be confused with stretching, although stretching is an essential part of the warm up

The warm up serves to elevate body temperature by one.4 to 2.8 degrees Fahrenheit. The comprehensive warming up session practiced in women’s bootcamps includes three essential parts: general warm up, stretching, and specific warming strength activity. A general warm up, where muscles are loosened and warmed is performed before starting up each bootcamp session.

Due to the importance of the warm-up, personal fitness trainers in bootcamps demonstrate and instruct women how to perform it correctly, in order to avoid risk of injury from engaging later in specific strength and stretching exercises.

Women’s Bootcamp warm ups are split into: joint movements and various aerobic exercises.

The joint rotations go down the body. Such rotations are targeted to improve joint motion by lubricating the joints. Bootcamp trainers demonstrate circular movements to improve the rotations and include circular rotations to the wrists, elbows, shoulders, neck, waist, hips, legs, knees, ankles.

Next, comes the light aerobic warm-up which includes a few minutes of aerobic activity such as jumping a rope to increase the cardio-vascular function. This continues to raise the body temperature and blood flow before effective strength and stretching training can take place.

Then the stretching phase of the warm-up includes both static and dynamic stretching exercises, where static stretching should precede the dynamic stretches in order to avoid potential risk.

Static stretching usually starts with upper body and goes down the lower body with emphasis on the muscles that will be used during the core workout.

Dynamic stretching comes next with some arm swings and leg raises to increase flexibility. The last phase of the bootcamp warm-up session includes specific strength exercises to warm muscles that will be used heavily later on during the bootcamp. This phase includes exactly the same bootcamp strength exercises but at reduced intensity to enhance the strength, balance, and coordination during workouts as well as prevent potential injury.

All that women have to do in order to take advantage of such carefully designed fitness programs-is join a successful women’s bootcamp that conducts assessment of women’s weightloss and physical conditions prior to starting the workout itself and provides women with personally tailored programs that incorporate the right amount of warmup exercises, stretching exercises, and strength exercises before the actual workout- to ensure the best fat loss and workout results over time.

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After Workout Nutrition for a Women’s Fitness Diet

Article by Flavia Del Monte

The foods we choose to refuel our body with post-exercise are vital to meeting our body’s needs. Unfortunately, there is a lot of confusion surrounding women’s fitness diet plans, leaving most of us unsure of what to eat and not eat after a workout.

The important thing to remember is that nutrition needs clear, factual information, common sense, and diligence if you want to make your overall health better. If the other meals of the day are not executed properly, you won’t achieve your workout goals.

What Happens When We Workout

Let’s make some sense of this confusing topic by discussing why we workout. For me, (and I think I speak on behalf of MOST of the population), there are 3 main reasons to exercise:

1. Improve health2. Improve body composition3. Improve performance

If you want your fitness diet to contain the right nutrients your body needs after a workout, we need to focus on what our body experiences during exercise. During an intense workout, we break down muscle tissue, essentially damaging the tissues. This sounds bad, but this process is what actually makes us leaner, fitter, stronger and more muscular.

Essentially, a women’s fitness diet needs to do 3 things:

1. Replenish glycogen 2. Stop protein breakdown3. Promote protein synthesis

Muscle building occurs when our body reaches a positive protein balance during recovery by consuming the right type of nutrients after exercise triggers protein synthesis. Our body also depletes its carbohydrate levels during exercise, which need to be refilled. This means our body NEEDS protein and carbohydrates post-workout.

During and after exercise, our blood circulates more rapidly, especially through the muscles being trained. If we strategically put the nutrients it needs into our bloodstream at the right times, our bodies will be able to recover and replenish more efficiently.

After Workout Nutrition For A Women’s Fitness Diet

This brings us to the “window” of opportunity, which occurs immediately after a workout. During this timeframe, our muscles are primed to accept the nutrients that can stimulate muscle repair and growth.

While protein synthesis lasts for up to 4 hours, our body will receive the most benefits from nutrients consumed within two hours of exercising. Wait too long to refuel your body, however, and you’ll experience a decrease in glycogen storage and protein synthesis.

So What Should I Eat?

Let’s recall what it is that we are trying to achieve with post-workout nutrition:

1. Replenish glycogen2. Stop protein breakdown3. Promote protein synthesis

This tells us we need carbohydrates to replenish our energy levels, and protein to prevent further breakdown and promote rebuilding.

Because our window is small, we need to consume quick digesting carbohydrates and quick digesting protein post-workout. Sources such as isolates, dextrose, or a recovery drink are best.

Whole foods digest slowly, which is why most fitness enthusiasts choose liquid post-workout over whole foods. If you do choose whole foods, opt for ones that are quick to absorb like fish and white rice. Just make sure to take advantage of the two-hour “window”.

Post-Workout Protein Shakes and Protein Types

Post-workout shakes are not NEEDED, but they’ll help with recovery and muscle building. Protein powder is convenient and cost-effective option. It’s great for before and after your workouts, and also as a meal replacement. Because proteins have different uses, however, you’ll need to select different types of protein supplementation for each one.

Soy protein comes directly from the only plant-based food to contain a complete protein: soybeans. However, it does have more fat and takes longer to absorb. On the bright side, it’s excellent for supplying your muscles with a steady supply of protein throughout the day. It also contains isoflavones, which promote health cholesterol levels.

Hemp protein is derived from hemp seeds. It contains approximately 50% less protein than whey, but it does contain omega-3 fatty acids to boost heart health. This type of protein powder is best used for morning drinks and between meal snacks, rather than for post workout recovery. It’s also a suitable alternative for those sensitive or intolerant to milk products.

Whey protein, from cow’s milk, is a by-product left over when making cheese. It’s 31% more effective at building muscle than soy, and is considerably more effective at stimulating protein synthesis compared to other proteins, but you need to be careful when buying.

Lower quality whey powder has high fat and dietary cholesterol levels. It’s also the fastest-absorbing protein powder types, making it the best of the three for recovery, growth, and maintenance after workouts.

Post-Workout Nutrition For A Women s Fitness Diet — Whey Protein

If you’ve looked around, you’ll have noticed three types of whey protein supplements:

Whey Protein Isolate — With almost no carbs, lactose, or fat content, this is the highest quality powder available. In fact, 90% or more of its weight will be protein. It is also the most efficient of the proteins — 30-60% more efficient than concentrate.

Whey Protein Concentrate — The cheapest whey supplement, concentrate is high in fat and lactose. It has the highest biological value, and is about 75% protein by weight.

Whey Protein Blends — A mixture of concentrate and isolate, this provides you with a lower fat and lactose content, while still being affordable. Blends also have a great amino acid profile.

If you’re looking for a post-workout protein shake, choose whey isolate for its protein synthesis (building) effect. It may be more expensive, but it rapidly releases amino acids into blood stream and gets into the blood quicker, which is exactly what you need immediately after a workout. It peaks after about 40 minutes, and lasts about an hour.

Micellar-Isolate Protein Powder is the highest quality form of protein powder. Called a ‘muscle-sparing’ protein, casein releases much more slowly in the body, causing a steady release of amino acids into the blood, over a longer period of time.

A fast-digesting protein, such as white fish is a better pre-workout protein. And for breakfast, supplement with whey protein to combat the muscle breakdown that may occur due to the fasting that occurs while sleeping. Again, a better option here is a fast-digesting protein such as eggs.

Remember that what you eat and when you eat is just as important as the details of your specially designed workouts for women. Create a women’s fitness diet that best suits you and meets the needs of your workout. You’ll not only look better, and get improved results, but you’ll feel better, too.

Functional Training: Should Women’s Exercise Programs Include It?

Article by Flavia Del Monte

Everyone has regular activities and make repetitive movements in our daily lives. These movements can be fun activities like tennis, or a basic daily chore like squatting to pick up a book off the floor. Wouldn’t it be fantastic if we could improve these movements and increase your performance?What Is Functional Training?

Functional Training is training that helps the body perform regular daily activities. Physiotherapists originally developed this type of exercise for the purpose of rehab, and soon athletes discovered it could greatly improve their performance. But the rest of us can benefit from functional training too.

Performance: More Than Just Muscles

To understand what functional training is, we first need to understand what affects performance. Some factors that determine our performance are permanent, like genetics. And no matter what you do, or how hard you train, you’ll never be able to improve them. That doesn’t mean training is useless, however. It just means you need to set realistic goals and concentrate on improving the factors you can change.

Factors that determine performance include:

Power — If you want to increase power, you need to build strength, increase your neuromuscular efficiency, and flexibility.

Agility — Improving agility can really give your performance a boost, but the exercises you do to build your agility must be specific to your goal. So, if you want to jump higher, practice jumping from the floor, not using fancy equipment, which causes you to use slightly different muscles and movements.

Cardio — Performance relies heavily on your cardio and respiratory systems. But when you build these systems, do so by mimicking the activities you wish to improve. So, if you want to be a better tennis player, use slow and moderate cardio, with short stints of high intensity cardio.

Sport Skill — Just because something is “similar”, it doesn’t mean it’s the same or will have the same effect. So, to improve a specific movement, you need to repeat it in exactly the same way you would normally perform it. This improves the right neuromuscular pathways, instead of just the muscles and tissue.

To improve your performance, you need to work on all four factors. And to do that, you’ll need functional training. It replicates the movements made during the activity you’re training for and improves the relationship between the nervous system and the muscles. In other words, functional training improves the entire movement and the specific neuromuscular paths involved, not just the muscles and joints like traditional exercises.

If you were to use functional training to make it easier to carry bags of groceries, for example, you would never exercise while sitting or lying down. Why? You would never carry a bag of groceries while sitting or lying down; both would be done while walking or standing.

This type of training has a few other benefits as well. Functional exercises use your spinal, shoulder, hip, knee, and ankle joint stabilizers and neutralizers, as well as a strong and stable core. This promotes good posture and increases the efficiency of the movement, while lowering your risk of injury.

Pretty good reasons for women’s exercise programs to include functional training, right?

Functional Training and Total Body Balance

The movements performed in functional training are the exact same movements and positions your body uses during normal daily activities. We also know that exercises that use the most muscles and joints, like lunges or standing dumbbell presses, will make us look the best. Put the two together and we can make some serious progress in a relatively short amount of time.

Squats are a great example of a functional exercise. They use a number of muscles at once, so we’ll get maximum results. However, we perform squats in our every day life, particularly when bending over to pick something up, so they’ll help you improve your daily performance, too.

Functional movements improve your balance, stability, and coordination, while helping you perform better. The trick to functional exercise is to teach all of the muscles to work together effectively, rather than isolating them and forcing them to work on their own.

Static Training VS Functional Training

When deciding whether women’s exercise programs should include functional training, you need to understand the difference between it and static training. As mentioned before, functional training greatly improves balance, stability, and coordination, which are all important for looking and performing at our best. Static, or machine training, is quite different.

Static training places your body under constant and variable tension and resistance, while tracking proper joint function. So, for example, when you perform a dumbbell bicep curl on a Swiss ball, the biceps have no tension in the top or bottom position, but are under maximum resistance when the dumbbell is perpendicular to the floor.

When you use a machine to perform bicep curls, your biceps endure tension throughout the movement. This tension varies throughout the exercise, depending on the muscle’s strength curve. This might sound better at first, but the best women’s exercise programs shouldn’t be limited to one type of movement or exercise.

Getting the Best of Both Worlds

Some experts argue that functional training is the way to the perfect body. Others say the secret is isolated exercise and static training. In reality, both of sides of this argument are right.

You see, true functional training means avoiding machines, split routines, single-joint exercise, and bodybuilding. Those who believe you should only use functional training feel other exercises have no real purpose, aside from aesthetic ones. Functional exercises, on the other hand, increase strength, muscle mass, sport performance, and work capacity, while improving the function and integrity of your joints.

These same “purists” argue that functional exercises are natural, while isolated exercises are not. This statement is true in some respects, but it isn’t always the case. First, the only real natural training is practice — anything else done to manipulate the body and improve performance is artificial. But don’t let this scare you.

Just because exercise is technically artificial doesn’t mean it’s useless. It just means you’re improving your body on purpose. And this will greatly improve your performance, not to mention your body shape.

If you really want to look great, improve your performance, and have the most effective workout possible, you need to use a variety of the most effective exercises and movements. So, instead of looking at a movement as good or bad, choose exercises and equipment that will address your body’s unique needs and give you the results you’re looking for.

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