Perfect Astrological Timing
With Mars’ recent move into the sign of Virgo, it is the ideal time to begin or change your workout program. My past work as a Personal Wellness Consultant was for women only, and so this blog post gives information targeted for them. Sorry guys!
Mars is the planet of physical strength and willpower, and when it’s in Virgo that brings in health and wellness to the picture. There isn’t a better time, Astrologically speaking, to take note of how you treat your body and make changes that get you healthy results.
About Women And Weight Training
Many women shy away from weight training, but this is actually one of the worst things a girl can do. Any time after 20 or 25 years of age, our bodies begin to produce less collagen, and the Cell Turnover Rate also slows down. That means our bodies may slow down somewhat, heal more slowly, and our ability to ward off sickness may become weaker.
Weight training helps in many ways, and when an intelligent program is created that includes aerobic activity and yoga along with the weight training, we build both red and white muscle, raise our metabolic rate, increase circulation and stimulate the cell turnover rate.
Since muscle burns more calories than fat, we also give ourselves the edge when it comes to maintaining a lean and fit body for life. And that, as they say, looks great on you.
First, you need to be sure you’re using the proper size weight. If you are just starting out, or looking to increase the amount of weight you’re already using, this easy method applies:
Go to any sporting goods store and select a barbell, say, of 5lbs. From either a sitting or standing position, perform curls, keeping your elbows tucked in.
If you can get to 12 reps without much effort, the weight is too light. Try going up to an 8lb. If you are struggling after 4 or 5 reps, then it’s too heavy, and try going down to a 3lb.
You can do the same thing if you’re currently using a 10lb. bell and want to move up. Try a 12lb or 14lb and see how it feels.
This must be done always. Also in between sets and to cool down after you’re finished.
By prepping your body for your workout you get the blood flowing to your muscles and that gives them a nice boost of oxygen, which in turn helps them perform more efficiently.
If time is short, you need to cut your reps and/or sets back first, but keep the warm-up and cool-down moves in place.
Feeling That Burn
This should happen only slightly, but it’s more of a warm feeling than an actual burn. And that shouldn’t happen until you get to 10 reps or more. It should never be painful and you shouldn’t break into a sweat or feel sick as you’re performing the reps. That’s not just a warning for a woman who is looking to get back into shape – injuries can happen to anyone.
You should be able to perform your repetitions without harm to your body, and while you’ll feel like you’ve worked the muscles, which is the goal, you should never wake up stiff the next day or experience joint pain, etc.
Perform The Right Number Of Reps
It depends on your level. For the woman just starting out, there’s no rule that says you must perform 12 reps for every exercise, because you’ll be doing more than one type in order to work your arm, shoulder and back muscles, and that number may be too high for you initially.
Start out with 5 reps for each exercise and work your way up to 10 or 15 for each over a period of 3 months. That may sound like a long time to some of you, but I promote staying with a fitness program for life, so 3 months is really not a long time when you think about it in those terms.
If you’ve already got a weight/strength training program in place, you should still follow the same rules.
Remember that you ‘re in this for the long haul, and that going too heavy too fast usually means injury, which is always something to avoid.
Nancy Welker, age 58