Philly Personal Training Blog

Now that you know why building muscle is critical, it’s important to understand how to do it effectively. Women may find it more challenging to build muscle than men due to genetics and hormones. Some women may need to focus on decreasing body fat in addition to building muscle, in order to achieve visible muscles. More weight, less cardio Cardiovascular exercise is an important aspect of fitness that shouldn’t be skipped, because it promotes heart health and burns fat. But it’s better at shedding fat than increasing muscle density. That’s where free weights and dumbbells come in. Using weights is the only way to sculpt muscle and promote the muscle-mass and density responsible for giving muscles their shape. Choose challenging weights and use compound movements, or exercises that work multiple muscle groups at once. Focus on short, challenging workouts instead of longer drawn out ones. When lifting, reach the point of failure where the muscle burns and you feel out of breath. Lift at

If you’re a woman who exercises, the fear of “bulking up” may have crossed your mind once or twice. Many women find themselves afraid to put on muscle so they shy away from lifting heavy weights or avoid strength training altogether. Regardless of what your fitness goals are, muscle can help you get there. In fact, by the time you finish reading this article, I guarantee that you’ll actually want to put on muscle! Here are the many reasons why: Increased strength The most obvious outcome of building muscle is increased strength. It not only makes daily tasks like carrying groceries and lifting heavy objects easier, but it also helps to gain power, increase stamina and prevent injury to the joints during cardiovascular exercise like running, power walking or bike riding. You’ll also improve balance and agility. To increase strength, focus on lifting heavier weights with fewer repetitions. For endurance, use lighter weights with more repetitions. Start out slowly and increase weight and

If you love running, you know it can be a great way to burn calories, release feel-good endorphins, and get rid of some stress. There are few modes of exercise that truly allow you to zone out and let your mind wander like running does. Unfortunately, running can also come with nagging injuries that can keep you sidelined and unable to perform your normal workouts and activities. There are several measures runners can take to prevent injury, however, no one is immune to injury when it comes to running. Let’s look at the most common (and annoying) running injuries and how to prevent or remedy them. 1. Plantar Fasciitis What is it? Plantar fasciitis occurs when runners have inflammation at the bottom of the foot, more specifically, the heel (the suffix “itis” means inflammation). This condition can result in various levels of pain, from pesky to unbearable. Many have described the feeling as comparable to stepping onto a nail that goes into your heel. The causes: Plantar fasciitis can be