Whole Body Negatives Build Bone in Young Women

Eccentric loading occurs when the muscle contracts as it lengthens. Muscles contract eccentrically whenever a weight is lowered into position prior to lifting it. The active phase of most weight training exercises is concentric (the muscle shortens as it contracts). Exercises can also be performed solely eccentrically, a type of training popularly referred to as “negative.” Eccentric loading is an effective way to gain strength and is a useful supplement to concentric exercises. Scientists from the University of Southern Californiafound that 16 weeks of either intense or moderately intense eccentric training involving the major muscle groups of the body increased strength in young women. Low-intensity eccentrics increased bone density. One drawback of eccentric loading is that it causes more muscle soreness than other methods. The high tension generated during this technique causes small tears in the muscle that result in muscle soreness a day or two after the workout. As with other forms of exercise, eccentric loading is useful if useful if not overdone.



Women Fitness,Weight Loss,Women Health

Use Talk Test to Select Best Exercise Intensity

Choosing the correct exercise intensity is a lot like Goldilocks selecting the right porridge at the home of the three Bears – this exercise intensity is too hard; this exercise intensity is too easy; this exercise intensity is just right. How do you know which speed is best when you run, ride a bike, or train on the elliptical training machine? Many scientists, such as Dr. Carl Foster, recommend using the talk test: Exercise at the fastest rate at which you can comfortably carry on a conversation. Another measure of intensity is perceived exertion – a scale from zero to 10 that indicates how hard you’re exercising. You score zero during rest and a 10 when you exercise as hard as you can. Exercise at a relative exertion level of four to seven to improve fitness and minimize the risk of injury. Research has shown the talk test is as effective as perceived exertion for selecting effective exercise intensities.



Women Fitness,Weight Loss,Women Health