By Elena Voropay

Women pursue fitness for a myriad of reasons. Most desire rue physical fitness for looking and feeling good. And, of course, one goes together with another like a pair of gloves, like fish and chips, like vinilla  ice-cream and chocolate topping. But when most of us think of getting fit, the first thing that comes to mind is losing weight and burning some body fat. But, in fact, these may be the last things you really need to worry about (unless you suffer from obesity). Put muscular strength and endurance, cardiovasular endurance and flexibility on to of health and fitness list, and your body composition and stress management, the two other extremely important components of fitness, will follow naturally.

Many women are literally afraid to lift weights. This concern with negative outcomes and risks associated with exercising with resistance is understandable, but National Strength and Conditioning Association, the leader in developing strength training and conditioning resources, provides its standpoint on Training of Females which may ease you out of your fear and set you on the right track of staying strong, fit, healthy and slim for lifetime.

The position of the National Strength and Conditioning Association (USA) states that:

1. Proper strength and conditioning exercise programs may increase athletic performance, improve physiological function and reduce the risk of injuries. These effects are as beneficial to female athletes as they are to males.

2. Due to similar physiological responses, it appears that males and females should train for strength in the same basic way, employing similar methodologies, programs and types of exercises.

3. In the lower body, the relative strength (strength to lean body mass) of untrained women appears to be approximately equal to men.

4. Females can hypertrophy their muscles through resistance training, relatively the same as men, but not absolutely the same.

5. Female athletes appear to have the same fiber-type distribution as men, although the female fibers appear to be smaller in cross sectional area.

6. There is little research evidence to suggest the onset of a normal menstrual period affects athletic performance.

7. Female athletes that have gone through the cessation of their cycle have an increased likelihood of developing musculo-skeletal injuries. Athletes experiencing amenorrhea or other menstrual problems should consult their gynecologist.

8. Resistance training utilizing multi-joint and structural exercises is recommended to induce sufficient stresses on the skeletal system and to enhance calcium storage in the bone.

9. Little data exist regarding weight training and pregnancy. Anecdotal evidence suggests that women may safely weight train during pregnancy, however common sense must be employed when selecting training intensities, and exercises.

10. Due to the influx of the hormone relaxin, that softens tendons and ligaments in preparation for delivery, caution is warranted in performing heavy multi-joint exercises (squats, deadlifts, snatches and cleans) after the first trimester. Also the potential for increased body temperature in pregnant women warrants the use of precautions in dress and environmental conditions during all types of exercise.

11. Resistance training has demonstrated favorable changes in body composition with minimal change in body weight.

12. Because females are, in general, weaker than males in their upper bodies, adult females should be urged to work especially hard on upper body strength training>