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Female Athletic Training – An Interview (Part 1)
This is the first of a three-part interview on female athletic training with strength coach, John Paul Catanzaro.
Q: In the past, you’ve discussed the importance of training efficiency for women. What do you mean by that and why is it relevant or relevant to the female practitioner?
A: Many females I consult with feel the need to do yoga and stretching to increase flexibility, aerobics to reduce body fat, and pilates to improve core strength. Guess what, strength training will do all of the above and then some! It’s called “killing many birds with one stone” and that’s the concept of training effectiveness I’m discussing. When you only have a limited amount of time to train in any given week, use that time wisely.
Also, many females are disillusioned with strength training believing it will lead to giant muscles and a bulky appearance (this condition was coined “myophobia” by Charles Staley.) Nothing could be further from the truth! It is quite difficult for most men to achieve this condition, and yet, females have androgen levels that are up to 30 times less than males (about 10 times less testosterone), fewer nuclei in their muscle cells as well as fiber composition, biomechanical and structural differences that are not favorable to huge muscles. In my opinion, the muscle magazines are to blame for this illusion (“disillusionment”) and we all know what ergogenic aids are necessary to achieve that unnatural effect.
In fact, Staley makes an excellent point on this topic. Ask any woman in her 30s or older when she looked her best in life and she’ll most likely answer in her late teens. Ironically, this is when she had the most muscles! So if it is put into a different perspective, then it can be easier to understand. I apologize if I got off topic, but it seems to be an uphill climb to sell the importance of strength training to females.
Q: What are the most effective training methods and exercises?
A: The most effective training exercises involve compound, multi-joint movements performed in a full range of motion (ROM) using free weights. In other words, the exercises most people hate doing! These will give you the most bang for your training buck.
The following statement from the Ebben & Jensen, 1998 commentary sums things up quite nicely:
“Because well-designed strength training programs include exercises with free weights and dumbbells and exercises that use body weight resistance, both women and men should include these in their training, and women should train with the same intensities as men.”
“The use of strength training machines and abdominal exercises should not be stopped, but emphasis should be placed on the use of free weight exercises including foot-based lower body exercises such as the lunge, diagonal lunge, walking, stepping, side stepping and squatting. Women should also include upper body exercises that use multiple muscle groups such as the bench press, incline press, latissimus dorsi pull-ups, pull-ups and back extensions. Finally, women who have developed a strong core should consider full-body exercises such as the push press, hanging clean, power clean, clean and snatch, and seize.”
“A training program should also emphasize multi-planar, multi-joint, functional exercises because they develop intermuscular coordination, proprioception and balance and result in strength that transfers to sports and daily activities. For example, the incremental exercise is better than. using the leg extension machine because it offers functional strength for climbing stairs while carrying bags of groceries. For athletes who play foot-based sports such as basketball, the squat is better than using the leg press machine because the squat is functionally more similar to the sport and requires greater balance and weight and body control in all three planes of motion.”
Q: What applications are there to train effective exercises in fat loss programs? What would you use in these programs?
A: Of course, there are many ways to skin a cat – I’ll give you two very different examples.
a) Here’s a version I adapted from Charles Poliquin’s German Body Composition program, which I recently used with a thirty-year-old fitness model.
She came to me training 6 days a week – her body fat was actually climbing, her strength was going nowhere and she was constantly getting sick. Obviously her training (which was the typical protocol you see in many bodybuilding magazines) was not effective! I reduced her frequency to 4 days out of the week, added some energy system training (ie interval training) to complement the strength work and made some significant nutritional and lifestyle changes. This is the first of four programs I used with this individual leading up to competition.
Day 1 – Monday and Thursday
A1) Cyclist Squat 3-5 sets x 10-12 reps @ 4010 beat, 60 second rest interval
A2) Wide Pronad Grip Front Lat Pulldowns 3-5 x 10-12 @ 4010, 60″
B1) Lying Leg Curls Feet In 3-5 x 6-8 @ 5010, 60″
B2) Incline Dumbbell Press 3-5 x 10-12 @ 4010, 60″
C1) Wide Stance Squat 3 x 20-25 @ 2010, 60″
C2) Seated Rope Cable Row to Neck 3 x 10-12 @ 2012, 60″
D1) Romanian Deadlifts 3 x 10-12 @ 3020, 60″
D2) Seated Arnold Press 3 x 10-12 @ 3020, 60″
Day 2 – Tuesday and Friday
A1) Bent-Knee Deadlift 3-5 x 10-12 @ 4010, 60″ A2) Sternum Supinated Lat Pulldowns 3-5 x 10-12 @ 4010, 60″
B1) Lying Leg Curls Feet Out 3-5 x 6-8 @ 5010, 60″
B2) Flat Dumbbell Press 3-5 x 10-12 @ 4010, 60″
C1) Walking Dumbbell Lunges 3 x 20-25 @ 2010, 60″
C2) Seated V-Bar Cable Row 3 x 10-12 @ 2012, 60″
D1) Russian Good Morning 3 x 10-12 @ 3020, 60″
D2) Decline Dumbbell Triceps Extensions 3 x 10-12 @ 3020, 60″
I won’t go into all the details of this routine and why it’s so effective (there have been many articles and three books written on the subject, if you’re interested.) Basically, it involves pairing a lower body exercise with an upper body exercise. using hypertrophic parameters.
After this one program alone, my client reduced a total of 11 skinfolds by 63.2 mm total, which equates to a 5% drop in body fat while losing 9 pounds in body weight with a slight increase in lean body mass. Not bad for a guy who was in decent shape to begin with!
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