A woman's guide to muscle and strength by Irene Lewis-McCormick

By Irene Lewis-McCormick

Outlines a coaching routine designed in particular for ladies and comprises routines for every zone of the physique in addition to steered exercise session schedules.

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Extra info for A woman's guide to muscle and strength

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Because the body repairs and strengthens itself in the time between workouts, continuous training can weaken even the strongest athletes. Rest days are critical to sport performance for a variety of reasons—some physiological and some psychological. Rest is physically necessary so that the muscles can repair, rebuild, and strengthen. Sleep, a major function of rest, is critical for muscle strength and development. In general, one or two nights of little or poor sleep won’t have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, muscle recovery, and mood.

But, overall, proper body positioning, along with correct posture as we discussed in the previous section, will be the important consideration with all of the exercises. To highlight this a little further, let’s take a look at the proper body positioning for standing exercises. • Stand with your feet parallel, hip-width apart. Hip-width apart is also referred to as ASIS (anterior superior iliac spine) joint apart. The ASIS joints are the bony prominences located on your pelvis at the top of the hip area.

Let’s take a look at the following somatotypes, which are categories that are based purely on genetic body types: • Endomorph—a softer, rounder body with a high percentages of body fat • Mesomorph—a muscular physique with an athletic build • Ectomorph—a slender, lean physique with low levels of body fat Do any of these somatotypes fit your body type? If you have difficulty figuring out which one describes you, think about the type of body you had as a child or a teen. That image will be reflective of your genetic body type.

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