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Women and Exercise By Gregory Florez, Harbinger Advisory Council Member Reprinted by permission from Harbinger (www.harbingerfitness.com) Generally speaking there is very little difference between the exercise benefits experienced by women compared to those gained by men. Overall, both sexes will improve aerobic endurance, flexibility and muscular strength when sticking to a safe and effective exercise program. But gender does discriminate in some unique ways when it comes to women and exercise. For example, most women will gain the benefits of strength training women's strength without the significant increases in muscle mass that men are likely to experience. This is good news for most women and is largely due to the fact that men tend to gain strength by increasing muscle fiber size, while women tend to gain strength by recruiting a larger percentage of muscle fibers. In addition, risk for osteoporosis is higher in females, particularly among post-menopausal women. Fortunately, both strength training and aerobic exercise aerobic products provide benefits in risk reduction for this degenerative bone disease. Young women need to be cautioned that excess aerobic training can reduce the mineralization of bones, thus increasing risk for osteoporosis. Strength training imposes a positive "stress" on the musculoskeletal system, as does moderate weight bearing (standing) aerobic exercise. In order to handle these new imposed stresses, the bones will actually increase in mass (strength) and density (thickness) - helping to curb the effects and onset of osteoporosis. These musculoskeletal adaptations also lead to improvements in muscular strength and increases in muscle mass. Young women should also be aware that vigorous prepubertal training might delay the onset of the menstrual cycle. On the positive side, early training seems to reduce the risk of sex-related cancers in later years. During pregnancy, most women can continue their exercise program with physician approval. Most physicians will caution against high intensity activity during pregnancy and suggest low- and non-impact activities during the third trimester. aqua products Finally, women of all ages should be aware of their special nutritional needs, especially making sure they have an adequate intake of iron and calcium. Product Tips: A core strengthening program can take place at home or in the gym using a combination of free weights free weight and resistance machines home gyms. Exercise bands resistance bands are a good alternative for home or travel exercises. If you're going to begin a strength training program, be sure to get gloves gloves and belts to protect your hands and a belt to stabilize your back. In addition, exercise mats reformer add a degree of comfort to any stretching and floor exercise programs.