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EXERCISE PROGRAMS

Strength Training for Women

Fernwood know that one of the best forms of exercise that women can do is strength training.  We don’t fuss around and call it by other names – because we know that strong women are typically leaner and healthier. But not all strength training is equal. The equipment does matter and so does the type and intensity of the exercise you do.

Weight Machines:

Rather than other cheap hydraulic equipment – where you plateau after a short while – Fernwood weight machines allow you to progress. Progression to heavier weights is an essential component of strength training. If you just do more of the same weights without increasing the weight you are training for endurance, not strength, and after a while you won’t get the results you want.

Free Weights:

Weight machines are a great place to start out and allow you to progress, but after a while, using ‘free weights’ (dumbbells and barbells) will take your workout to the next level. To get the best result in the shortest amount of time, the more muscles you engage in the one exercise, the better. With many free weight exercises you engage your stomach and back muscles too – so you can say goodbye to sit-ups!

We recommend that women focus on multi-joint strength exercises – this way you engage more muscles, burn more energy, increase your metabolism and get greater overall benefit.

Every Fernwood club makes a big investment in ensuring that we have the right fitness and weights equipment to get you the best results in the shortest amount of time. We don’t joke around – your time is valuable, so don’t be fooled by ‘quick solutions’ that aren’t half as effective as a Fernwood strength training workout.  

 

Reach your health objectives

WEIGHT LOSS PROGRAMS

WOMEN'S HEALTH

Losing weight is only half the battle. You want to keep it off too. We can show you how. Weight training builds muscle, increasing your metabolic rate so you burn fat faster.

We understand it’s the whole woman that comes into our clubs – not just the part that wants to lose weight or get fit. So we make sure our members see us as a sanctuary.

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Quick facts
FIT FACT 1 FIT FACT 2 FOOD FACT
Weight Up (Feb 2007)

New research suggests that long-term weight training may help women’s bone and metabolic health by increasing production of the growth hormone. The hormone, produced by the pituitary gland, plays an important role in bone and muscle development in women, while men rely more on testosterone. Researchers at the University of Connecticut, USA, compared different weight-training regimens, each varying in intensity. They concluded that women got the most benefit with regard to muscle and bone strengthing when they included heavy weights in their resistance weights. So it’s time to up those weights, girls!

Your Waistline Does Matter

Getting fit and healthy has to be a priority for women in this increasingly fattening age. Women with a waistline in excess of 80cm are putting themselves at risk of preventable health problems such as Type 2 Diabetes, heart disease and even certain types of cancers. Alarmingly, between 20% and 25% of the population is obese and more than half is overweight.

Food Fact

In July 2006, regulations were introduced in Australia to boost mandatory levels of folic acid in bread. Folate reduces the risk of neural tube defects, such as spina bifida, in unborn babies. Pregnant women are advised to take a supplement, but extra folate is now included in bread flour to ensure more mums-to-be increase their intake of this vital nutrient.

Fernwood Women's Clubs provide motivational exercise and weight loss programs throughout Australia. Copyright © 2008 Fernwood Women's Health Clubs Pty Ltd ABN 39 093 200 901
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