Women often subscribe to fitness fads and offbeat diets to get fit.  Contrary to many women’s concerns, strength training using heavy weights won’t result in a manly bodybuilder-type physique. «Men and women who train similarly have the ability to increase their muscular strength, but because women have lower levels of testosterone and fewer and smaller muscle fibers than men, they do not have the ability to increase muscle size the way men do,» said trainer Irene McCormick.

To lose weight, both cardiorespiratory exercise and strength training should be part of an exercise program. Cardio exercise ups the ante on caloric expenditure and improves the health of your heart, blood vessels, brain tissues and other vital organs.

Perhaps the most popular myth about aerobic exercise is that there is a specific range of heart rates in which people must exercise to burn fat as the primary fuel source. McCormick explains that even many cardio machines display a fat-burning zone on their panels, encouraging people to exercise in a specific heart rate range to burn fat specifically.»

Spot reduction is a mythical concept that encourages fat loss in a specific area or muscle group on the body. Fat is lost throughout the body in a pattern dependent on genetics, sex, hormones and age. Overall body fat must be reduced in order for you to lose fat in any particular area.

Just because you sweat more in a particular workout doesn’t necessarily mean that you are burning more calories than you would in another kind of workout. It is the consistency of the exercise that causes weight loss.

Strength training is one of the only forms of exercise that offers so many benefits to health and fitness, which makes it a solid choice of regular exercise, McCormick said. «If anything, strength training is especially important for women because it provides maximum opportunity to control weight and achieve many other long-term benefits.»

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