we already know how important it is for
women to lift weights but only if you’re
doing it correctly hi I’m Veronica
watchmojo.com and today fitness expert
Shelly McDonald shows us how to do it
right is it ever too late to start
lifting weights never in fact i have an
83 old client who is still banging off
30 push-ups and you know for a lot of
the older aging adults they really need
it for bone density problems and
postural problems and correctional
problems that if they haven’t been
exercising all their life they need to
have strength to get through their
everyday life so for sure any any age
it’s great how do you avoid injury you
have to warm up properly that’s one
thing for sure you have to figure out
what your threshold is in the type of
weight or the amount of weight that
you’re lifting you don’t want to go too
heavy too fast you don’t want to use
momentum most people don’t need momentum
momentum is for people who are training
for sports or certain activities but
most of us should go at a nice slow pace
that’s controlled so that we don’t have
to throw it up because remember its
weight lifting so you’re lifting and
you’re also lowering you’re not swinging
it’s not aerobics it’s not dance and you
also want to pay attention to proper
body alignment because if you’re in the
improper alignment something else may
suffer maybe not just the joints you’re
using but it might be in your neck or it
might be in your back I find one of the
things that people do really poorly in
some cases is the alignment of the spine
when they’re in been
tovar position so make sure that you
understand exact alignment and body
position when you’re lifting what if
your training partner is a guy can you
guys do the same workout will be careful
because probably when you’re lifting
with a guide you probably want to lose
weight and get leaner he wants to get
leaner but he wants to get bigger so if
you’re doing exactly the same types of
programs be very careful because the
goals are very very different and what I
find with women is they usually want
more legs guys usually want more upper
body both are good and both sexes should
be doing both the total body program but
just be careful of the amount of weights
you lift as a woman you don’t
necessarily have to go heavy heavy you
want a resistance that’s going to get
you to overload it’s gonna feel like
you’ve done some work but you don’t
necessarily want to do the very short
route you don’t want to do six to eight
reps and let’s say four to five sets
like your boyfriend you might take the
same exercise which most exercises are
good for everybody and do it twice the
amount like more like 12 16 even up to
20 do you need to do a warm-up and
cool-down yeah there’s a couple of
different ways you can warm up to weight
training there’s cardio any type of car
do the bike the treadmill generally
marching on the spot if you don’t have
or skipping row that’s a good idea
otherwise if you don’t have that at your
disposal what you do is a light set so
whatever weight you’re using you cut it
in half and you do one set which is very
very lightweight and open up that range
of motion so that at least the muscles
are prepared for that full range of
motion and you’re not going to tax them
too fast and too hard adding weight is
one way to change your routine but is
there anything else you can do tons just
by changing the angle and doing it in a
different way is going to make all the
difference so instead of doing squats on
two legs you might do a one-legged squat
or you might do it with the resistible
or on a BOSU or something like that
you’re still working the same muscle
groups but in a different way so
fuses the muscles so you’re always
adapting to this so it’s always
benefiting is there part of the body
that women often overlooked on weight
training it’s always upper body women
all I don’t want big alarm I don’t want
big chats I they tend to always go for
the ABS buns legs thighs it’s usually
the lower body but upper body a lot of
people have very bad posture and we’re
sitting all day or they’re carrying
their kid on one side and their upper
bodies are in very dire straits the
amount of neck problems I hear about it
back problems are huge so our body with
lower body is really important is there
anything else we should know about women
and weightlifting you shouldn’t get
caught up too much in time because I
think that’s the problem with most
people is that they don’t have a lot of
time and they’re thinking that it’s
gonna take a lot of time it can even if
you do some things at home even if you
practice a certain amount of exercises
at home it can take anywhere from 1015
up to 30 minutes of training and you
could do different things every day so
if you only have 10 or 15 minutes if
you’re busy mom and you that’s all you
got in a day I mean choose exercises
each day that you’re gonna do plan it
out for your week Mondays legs Tuesday’s
abs and back Thursday’s you’re gonna
pick up those light weights and do a bit
of upper body and that way you know you
you don’t have to do it all at once but
you are getting benefit from that
overall thank you very much oh you’re
welcome
women to lift weights but only if you’re
doing it correctly hi I’m Veronica
watchmojo.com and today fitness expert
Shelly McDonald shows us how to do it
right is it ever too late to start
lifting weights never in fact i have an
83 old client who is still banging off
30 push-ups and you know for a lot of
the older aging adults they really need
it for bone density problems and
postural problems and correctional
problems that if they haven’t been
exercising all their life they need to
have strength to get through their
everyday life so for sure any any age
it’s great how do you avoid injury you
have to warm up properly that’s one
thing for sure you have to figure out
what your threshold is in the type of
weight or the amount of weight that
you’re lifting you don’t want to go too
heavy too fast you don’t want to use
momentum most people don’t need momentum
momentum is for people who are training
for sports or certain activities but
most of us should go at a nice slow pace
that’s controlled so that we don’t have
to throw it up because remember its
weight lifting so you’re lifting and
you’re also lowering you’re not swinging
it’s not aerobics it’s not dance and you
also want to pay attention to proper
body alignment because if you’re in the
improper alignment something else may
suffer maybe not just the joints you’re
using but it might be in your neck or it
might be in your back I find one of the
things that people do really poorly in
some cases is the alignment of the spine
when they’re in been
tovar position so make sure that you
understand exact alignment and body
position when you’re lifting what if
your training partner is a guy can you
guys do the same workout will be careful
because probably when you’re lifting
with a guide you probably want to lose
weight and get leaner he wants to get
leaner but he wants to get bigger so if
you’re doing exactly the same types of
programs be very careful because the
goals are very very different and what I
find with women is they usually want
more legs guys usually want more upper
body both are good and both sexes should
be doing both the total body program but
just be careful of the amount of weights
you lift as a woman you don’t
necessarily have to go heavy heavy you
want a resistance that’s going to get
you to overload it’s gonna feel like
you’ve done some work but you don’t
necessarily want to do the very short
route you don’t want to do six to eight
reps and let’s say four to five sets
like your boyfriend you might take the
same exercise which most exercises are
good for everybody and do it twice the
amount like more like 12 16 even up to
20 do you need to do a warm-up and
cool-down yeah there’s a couple of
different ways you can warm up to weight
training there’s cardio any type of car
do the bike the treadmill generally
marching on the spot if you don’t have
or skipping row that’s a good idea
otherwise if you don’t have that at your
disposal what you do is a light set so
whatever weight you’re using you cut it
in half and you do one set which is very
very lightweight and open up that range
of motion so that at least the muscles
are prepared for that full range of
motion and you’re not going to tax them
too fast and too hard adding weight is
one way to change your routine but is
there anything else you can do tons just
by changing the angle and doing it in a
different way is going to make all the
difference so instead of doing squats on
two legs you might do a one-legged squat
or you might do it with the resistible
or on a BOSU or something like that
you’re still working the same muscle
groups but in a different way so
fuses the muscles so you’re always
adapting to this so it’s always
benefiting is there part of the body
that women often overlooked on weight
training it’s always upper body women
all I don’t want big alarm I don’t want
big chats I they tend to always go for
the ABS buns legs thighs it’s usually
the lower body but upper body a lot of
people have very bad posture and we’re
sitting all day or they’re carrying
their kid on one side and their upper
bodies are in very dire straits the
amount of neck problems I hear about it
back problems are huge so our body with
lower body is really important is there
anything else we should know about women
and weightlifting you shouldn’t get
caught up too much in time because I
think that’s the problem with most
people is that they don’t have a lot of
time and they’re thinking that it’s
gonna take a lot of time it can even if
you do some things at home even if you
practice a certain amount of exercises
at home it can take anywhere from 1015
up to 30 minutes of training and you
could do different things every day so
if you only have 10 or 15 minutes if
you’re busy mom and you that’s all you
got in a day I mean choose exercises
each day that you’re gonna do plan it
out for your week Mondays legs Tuesday’s
abs and back Thursday’s you’re gonna
pick up those light weights and do a bit
of upper body and that way you know you
you don’t have to do it all at once but
you are getting benefit from that
overall thank you very much oh you’re
welcome
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