Comparison of Physical Fitness Component in Heavy Weight Training Exercises of Men and Women
Keywords:
men, women, fitness, physical, training, exercises, comparison, workouts, muscle
Abstract
In the world of exercise and fitness, a 12-week strength training program for men and women dominates the landscape. You might have seen them in fitness magazines, over the years. So, are they successful? Yes, they are. But we're going to tell you an important secret: it doesn't always take 12 weeks to do a weight loss strength training program for women or men. Not that you're going to be a seasoned vet in just 4 weeks, but if you can only get the starting month under your belt, you will easily cross the proverbial hump, where so many people struggle, and eventually give up, and lay the groundwork for a lifetime of strength and muscle gains. We have designed the best strength training program for men and women, respectively. It does not matter if you are looking for strength training for weight loss or a strength training program for beginners, the given workouts can be easily modified to meet the needs of everyone from beginners to professionals with specific goals in mind. Moreover, even if you have been absent from the gym for months, the following programs will get back up and on the track in a few weeks.
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3. "The History of Weightlifting". USA Weightlifting. United States Olympic Committee. Archived from the original on 7 July 2013. Retrieved 3 September 2018. The genealogy of lifting traces back to the beginning of recorded history where man's fascination with physical prowess can be found among numerous ancient writings. A 5,000-year-old Chinese text tells of prospective soldiers having to pass lifting tests.
4. "Weightlifting | sport". Encyclopedia Britannica. Retrieved 2018-04-19.
5. Todd, Jan (1995). From Milo to Milo: A History of Barbells, Dumbbells, and Indian Clubs. Archived 2012-07-31 at the Wayback Machine Iron Game History (Vol.3, No.6).
6. "weightlifting | sport". Encyclopedia Britannica.
7. "NBC News article on the U.S. Centers for Disease Control and Prevention report on the prevalence of strength training". NBC News. Retrieved 2007-02-01.
8. Juan Dominguez del Corral (14 July 2018). Weight Training for Beginners: 10 Basic Principles to Optimize Your Training. Amazon Digital Services LLC - Kdp Print Us. ISBN 978-958-48-4199-5.
9. In the first picture, the knees are too close and get twisted. For appropriate muscular development and safety the knee should be in line with the foot. Rippetoe M, Lon Kilgore (2005). "Knees". Starting Strength. The Aasgard Company. pp. 46–49. ISBN 978-0-9768054-0-3.
10. "Weight training: Do's and don'ts of proper technique - Mayo Clinic". www.mayoclinic.org. Retrieved 2016-06-13.
11. Moore, Marjorie A.; Hutton, Robert S. (1980). "Electromyographic investigation of muscle stretching techniques". Medicine & Science in Sports & Exercise. 12 (5): 322–329. doi:10.1249/00005768-198012050-00004. PMID 7453508.
12. Herman, Katherine; Barton, Christian; Malliaras, Peter; Morrissey, Dylan (December 2012). "The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review". BMC Medicine. 10 (1): 75. doi:10.1186/1741-7015-10-75. PMC 3408383. PMID 22812375.
13. McMillian, Danny J.; Moore, Josef H.; Hatler, Brian S.; Taylor, Dean C. (2006). "Dynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance". The Journal of Strength and Conditioning Research. 20 (3): 492–9. CiteSeerX 10.1.1.455.9358. doi:10.1519/18205.1. PMID 16937960. S2CID 16389590.
14. Fleck SJ, Kraemer WJ (2014). Designing resistance training programs (Fourth ed.). Leeds: Human Kinetics. p. 12. ISBN 978-0-7360-8170-2.
15. "The Right Way to Breathe For More Powerful Weightlifting". Vitals. 2016
16. Rippetoe M, Kilgore L (2005). "Squat". Starting Strength. The Aasgard Company. pp. 46–49. ISBN 978-0-9768054-0-3.
17. McGill, Stuart (2007). "Breathing". Low Back Disorders (2d ed.). Human Kinetics. pp. 186–7. ISBN 9780736066921.
18. "Water, Water, Everywhere". WebMD.
19. Mark Dedomenico. "Metabolism Myth #5". MSN Health.
20. American College of Sports Medicine; Sawka, MN; Burke, LM; Eichner, ER; Maughan, RJ; Montain, SJ; Stachenfeld, NS (February 2007). "Exercise and Fluid Replacement". Medicine & Science in Sports & Exercise. 39 (2): 377–390. doi:10.1249/mss.0b013e31802ca597. PMID 17277604.
21. Nancy Cordes (2008-04-02). "Busting The 8-Glasses-A-Day Myth". CBS. Archived from the original on 2013-05-09. Retrieved 2020-04-17.
22. ""Drink at Least 8 Glasses of Water a Day" - Really?". Dartmouth Medical School.
23. Johnson-Cane et al., p. 75
24. Johnson-Cane et al., p. 76
25. "Hydration and Exercise - What to Drink for Proper Hydration During Exercise". Sportsmedicine.about.com. 2011-04-15. Retrieved 2014-02-22.
26. McCarthy M (2009-07-06). "Overuse of energy drinks worries health pros". USA Today.
27. Johnson-Cane et al., p. 153
28. "7 tips for a safe and successful strength-training program". Harvard Health Publishing. Harvard Health. Retrieved 2018-03-16.
29. "Find your fit: Weight training". Arkansas Business. 35 (4): S30–S31. 2018. ProQuest 1994247717.
30. "Is Training To Failure Necessary?". Training Science. 2012-03-27. Archived from the original on 2017-04-01. Retrieved 2017-03-31.
31. Ahn Hyejung (November 11, 2012), World Class Fitness Trainers, John Sitaras, Golf Digest (Korean edition)
32. Kingma, Idsart; Faber, Gert S.; Suwarganda, Edin K.; Bruijnen, Tom B. M.; Peters, Rob J. A.; van Dieën, Jaap H. (October 2006). "Effect of a Stiff Lifting Belt on Spine Compression During Lifting". Spine. 31 (22): E833–E839. doi:10.1097/01.brs.0000240670.50834.77. PMID 17047531. S2CID 22138551.
33. Biller, Henry B. (2002). Creative Fitness: Applying Health Psychology and Exercise Science to Everyday Life. Greenwood Publishing Group. ISBN 978-0-86569-326-5.
34. "The benefits of wearing weight lifting gloves".
35. Henselmans, Menno. “Compound vs. Isolation Exercises: Which Is Best? [Study Review].” MennoHenselmans.com, 16 Jan. 2019, mennohenselmans.com/compound-vs-isolation-exercise/.
Published
2021-12-31
How to Cite
Bhati, D. Y. S., & Saini, D. J. N. (2021). Comparison of Physical Fitness Component in Heavy Weight Training Exercises of Men and Women. International Journal on Orange Technologies, 3(12), 226-234. https://doi.org/10.31149/ijot.v3i12.2535
Section
Articles
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