Most women, as they age, encounter multiple health issues like calcium deficiency, joint pains, and decreased flexibility. To deal with such health concerns, women must make use of various types of strength training and workout activities to stay fit and prevent health problems from arising. In fact, when a woman turns 40, her body needs observance and better care. Hypertrophy is the process that involves changing the shape, strength, and function of your muscles, by means of nourishing the cellular structure. The term has mostly been misunderstood and misrepresented; resulting in a common misconception that hypertrophy leads to enlargement of the muscles. However hypertrophy, for beginners, can lead to certain discomfort. But the viability and enhanced functionality that your muscle will gain over time are certainly worth the effort.
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Benefits of Hypertrophy
-Hypertrophy prevents the weakening of muscles due to age. It adds extra vigor to your muscles and your body gains increased strength preparing to deal with the hormonal disturbances resulting from menopause and so on.
-This particular type of strength training can make you look way better, smarter and definitely, younger.
-Working out and exercising has an empowering feeling in general and, when you practice hypertrophy activities like weight lifting, releases your endorphins fast enough to make you feel stronger, confident, and ready to take on the world.
-Hypertrophy increases the strength of your muscles as well as your overall body. A stronger body automatically means better prevention of injuries. Your joints, which tend to get weaker with age, can bounce back with enhanced stamina.
-Hypertrophy promises your body a good metabolism. This, in turn, makes you healthier and prevents some of the most common ailments that plague women as they age.
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Performing Hypertrophy with strength training
To achieve hypertrophy, you need to follow a particular strength training routine that includes the most effective workouts, properly performed. Some suggested routines are as follows:
- Swing and deadlifting of the hips
- Squats and lunges
- Push-ups and chest press
- Pull-ups, bending over row and inverted row
- Core function of the shoulders to hips, front and back of the trunk
- Explosive movements in jumping squats and hanging clean
- Overloading muscles to the point of discomfort
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These exercises need to be practiced for 25-30 minutes, at least 3-4 times per week and can be added to low-density steady-state exercises on alternate days. Repeat these sets 10-12 times. In addition, make sure you get adequate sleep and nutrition to stay away from cardiac hypertrophy, which is due to overexerting your muscles. Hypertrophy is advisable to practice under the supervision of your gym trainer. Do consult a doctor in case you suffer from some kind of pain or discomfort, post the workout sessions.
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