Strength & Conditioning for women
Updated: Apr 19, 2022
Why do women need Strength & Conditioning?
Do you have a stiff body?
Do you sometimes get back pain if you lift something heavy?
Do you get hip or knee pain after you have walked for a long time?
Do you lose weight and then gain again quickly if you stop exercising?
These problems and many more are the only reasons women need Strength & Conditioning. Let us first understand what that is:
In its simplest form, S&C is the practical application of sports science to enhance movement quality. S&C will keep you moving well as you age. In simple words, “YOU WILL AGE WELL”.
It is a great way to transform your body and get huge results and it doesn't matter if you are a newbie. It encompasses so much more than lifting weights and focuses on a variety of tools to improve movement, health and physical performance.
The 10 physical skills of S&C are:
Strength
Stamina
Endurance
Flexibility
Speed
Power
Agility
Balance
Coordination
Accuracy
Benefits of S&C:
Strengthen bones - Women tend to experience minimal change in total bone mass between age 30 and menopause. But in the first few years after menopause, most women go through rapid bone loss, a “withdrawal” from the bone bank account, which then slows but continues throughout the postmenopausal years. This loss of bone mass can lead to osteoporosis. “Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occurs during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones.”
Improved posture - With improved mechanics comes improved posture, something with our sedentary lifestyles we all can benefit from. Improved posture can lead to better overall bodily functions including on the respiratory system and blood circulation.
Improved mood - Exercise in any form can help to release serotonin which improves mood and S&C is no different. Seeing the progress that comes from science-based S&C program can also be incredibly rewarding.
Increase muscle mass and metabolism - S&C training helps to build muscle, which in turn will give your metabolism a boost as muscle burns more calories at rest. An increase in lean muscle mass reduces the risk of insulin resistance, a group of risk factors for cardiovascular disease, and other factors which can lead to ill health such as elevated fasting glucose and triglyceride levels, hypertension, obesity and reduced HDL cholesterol. Most importantly an increase in Muscle Mass and improved metabolism results in “sustainable weight loss”.
Exercise can become more enjoyable - When you move correctly and you notice improvements in your movement technique, exercise becomes more enjoyable. This is not only because progress is motivating, but also because strength and conditioning helps to prevent injuries by developing quality movement patterns. A reduced concern with the risk of injury also helps in making training more enjoyable!
Strength and conditioning clearly has multiple health benefits ranging from sustainable weight loss to improved long term health. When designed specifically for women, the effectiveness of the same program increases substantially. VyomFIT’s Strength and Conditioning for Women starting 4th April 2022, is an attempt at providing a specialised S&C program for women and helping them unleash their true potential.
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