Ladies, Come on Down!!
By JP

OCI offers much more than cardio for women. I know there are some ladies that are worried about becoming too muscular. FORGET IT! Your genetic makeup will not allow you to become ARNOLD. Strength training helps to reduce risk of osteoporosis, heart disease and diabetes. Best of all, strength training will contribute to an overall state of well-being and BALANCE.

Besides strength training is FUN! ...almost.

Here are some of my favorite
exercises for women.

1. Push-ups: Great for upper-body, the chest, shoulders and the triceps.
2. Pull-ups: Fantastic for strengthening the entire upper back. Tip: Use the assisted chin machine.
3. Squats: One word, BUTT. Squats use your entire lower body, quadriceps, hamstrings and yes, the glutes. Tip: The Smith Machine is ideal to start with. Ask JP, Howard or Marvin for assistance on form.
4. Lunges: Important for overall leg strength and balance. Lunges work the thighs and hips.
5. Triceps kick backs or extensions and pushdowns: All three work to shape and tone the triceps.

The best news about strength training is that by building muscles, you increase the amount of calories the body burns. This calorie 'burning effect' happens as you workout and, while you rest.