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Want to know more about weight training and how it can assist with losing weight? Our health and fitness expert’s advice and Frequently Asked Questions section will help you!
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Frequently asked questions
What is strength training?
Progressive overload of the muscles to increase strength and maintain lean muscle mass, at an intensity just outside your comfort zone.
Will I 'bulk up'?
Many women don’t realise that it’s testosterone (the male sex hormone) which plays a major part in muscle growth, making it very difficult for women to gain muscle at all.
Do weights burn fat?
Strength training helps to maintain or increase your muscle mass, in-turn elevating your metabolism and your capacity to burn fat - turning you into a fat-burning machine!
Is cardio exercise alone enough?
The key component is intensity with strength training, as opposed to volume with cardio. Cardio work-outs (without the support of a weekly strength-training session), will burn both fat and muscle. However, by reducing your muscle mass it will weaken your bones and slow your metabolism and body’s ability to burn fat.
How does strength training work?
Compound strength training with weights (using more than one joint at a time), ensures the best results in the shortest period of time. Strength training must be progressive, therefore we need to continue to increase the amount of weight we actually lift over a period of time to get results.
Is strength training just for young women?
If you don’t use it, you lose it! Strength training is essential to keep your body functioning at its best and is recommended for women of all ages.
What are the benefits of strength training?
Aside from the physical benefits of being toned, strength training can also help to improve posture, reduce the risk of osteoporosis, diabetes and heart disease, increase energy levels, abdominal strength and bone mineral content, whilst strengthening the bones, ligaments and tendons, and reducing the risk of injury.
How often do I need to exercise?
It only takes 30-minutes a week of compound strength training with a personal trainer to get results and keep you feeling young, strong and confident - perfect for the average time-poor woman! And remember, your muscles need recovery time between sessions. Depending on the intensity of your strength training session, your muscles will require up to six days for full recovery.
How do I get started?
Don’t attempt to start strength training without proper advice from a professional who will also tailor a program to your individual needs. Remember, strength training with a personal trainer will help you to stay motivated and ensure you’re using the correct technique, helping to reduce any risk of injury.
Who is answering my questions?
Jacqui Louder, Psychologist
Jacqui Louder has been working as a sport psychologist for over 10 years at the elite level. She has worked across a large variety of sports including 5 years in the AFL and 3 years at the Victorian Institute of Sport. Jacqui also worked with the Australian Handball team for the 2000 Olympics, was the Australian Team psychologist for the 2003 World University Games, and in 2006 was the village psychologist for the Melbourne Commonwealth Games.
Currently Jacqui consults in sport and clinical psychology at Olympic Park Sports Medicine Centre in Melbourne, consults at the National Institute of Circus Arts, is the consulting psychologist to Tennis Australia, as well as consulting to many State and National Sporting organisations through coach education programs and elite squads.
Jacqui has recently established her own charity “Brighter Days” to assist Australian youth in creating brighter futures and decreasing our incidence of mental health issues.
Dr Aaron Coutts PhD, Exercise Physiologist
Aaron has been a member of the Fernwood Scientific Advisory Panel for 10 years. He is a Senior Lecturer at the University of Technology, Sydney (UTS) and teaches exercise physiology, fitness assessment and exercise prescription. His research interests are in quantifying and managing training stress / recovery.
Aaron has a strong publication record and has been invited speaker to many exercise science conferences both in Australia and internationally. Aaron also provides scientific advice to several top level professional football clubs and is also a member of the Editorial Board for the Journal Science and Medicine in Sport.
Kylie Andrew, Sports Dietitian, BSc, M. Nut. & Diet, APD
Kylie Andrew is an Accredited Practising Dietitian, with a Masters Degree in Nutrition and Dietetics from Deakin University. Kylie has worked for 15 years as a consultant Dietitian in private practice and with a number of sporting organisations. She regularly lectures in nutrition to sporting teams and clubs, school groups, corporate and community groups and the medical profession.
As a member of the Scientific Advisory Panel for the Fernwood's Food Coaching Program, Kylie is responsible for providing up-to-date scientific developments in weight management, reviewing the implementation and practical aspects of the program, and providing ongoing education and support for Food Coaching consultants and members.