The American Council of Exercise outlines seven diverse forms of strength training, each catering to distinct functional applications. While each type enhances physical fitness, athletic abilities, or overall well-being, their stark differences explain why a track runner and a bodybuilder, both labeled "strong" and "fit," frequently exhibit contrasting appearances and training routines. What is Strength Training? Strength training, also called weight or resistance training, involves doing exercises to get stronger and last longer. It's not just about lifting weights; you can use your body weight or try different exercises like isometrics and plyometrics. The goal is to make your muscles stronger over time.  Strength training is mainly a type of exercise that doesn't require a lot of air, but some forms like circuit training also get your heart pumping. It helps make your muscles, tendons, and bones stronger, boosts metabolism, and reduces the chance of getting hurt. Athletes and older people can benefit from it to improve their joints, hearts, and lower their injury risk. Many sports and activities include strength training in their practice to make people better at what they do. Read more: How Does Physical Activity and Exercise Affect Testosterone Levels? Benefits and Risks of Different Types of Strength Training  Agile Strength Training Agile Strength Training is a fitness approach that blends traditional strength exercises with practical movements for daily activities. It emphasizes adaptability and flexibility, incorporating dynamic workouts like weightlifting, bodyweight exercises, and flexibility drills. The primary goal is to enhance overall strength, flexibility, and agility, adapting to individual needs and progress. Benefits of Agile Strength Training This approach improves overall strength, flexibility, and the ability to move with precision in different directions. It's valuable for daily tasks, promoting quick and controlled responses to your surroundings, ultimately aiding injury prevention. Read more: Why You Should Try Walking Backwards

Testosterone, a crucial hormone for both men and women, plays a vital role in various bodily functions. One factor that significantly influences testosterone levels is exercise and mental well-being. So, it is natural to wonder how these two interact. Let's explore the intricate relationship between exercise and testosterone to understand how physical activity impacts hormonal balance.  What is Testosterone? Testosterone, a pivotal hormone, is present in both men and women, although commonly associated with male characteristics. Produced in the testicles in men, ovaries in women, and to a lesser extent, the adrenal glands, it plays a crucial role in diverse bodily functions.  This hormone is instrumental in the development of male reproductive tissues, including the testes and prostate. Often referred to as the "male sex hormone," testosterone acts as a conductor orchestrating various bodily functions, impacting muscle growth, bone density, mood, libido, and more.  Read more: 10 Hazards at the Gym and How to Avoid Them In women, testosterone is essential for maintaining reproductive health and influencing aspects of mood and energy.  The decrease of testosterone hormone with age is natural, but factors like stress and lifestyle can accelerate this process. Understanding how to optimise testosterone, perhaps through targeted physical exercises, can help promote overall health and well-being.  How Exercise Affects Testosterone Relationship between Exercise and Testosterone The correlation between exercise and testosterone levels in men has been well-established by different research initiatives. Long-term engagement in physical activity has shown a consistent increase in testosterone levels.  Interestingly, certain physical exercises can induce a temporary spike of testosterone hormone within fifteen minutes to an hour after completion of the workout. Such short term impacts are especially noticeable in younger men. This immediate boost is more pronounced when workouts are performed in the morning, aligning with the natural peak of testosterone levels during that time. Read more: Zumba: Dance Your Way into Fitness However, sustaining elevated testosterone levels over the long term requires regular exercise. While there is currently no conclusive evidence of increased testosterone levels in women due to exercise, the presence of testosterone during workouts aids in training and muscle recovery.  Research reveals nuanced findings show that men experience significant testosterone increases post-weightlifting, whereas women show minimal changes. Resistance training in women has a temporary testosterone boost impacting fat distribution. For older men, regular physical activity not only raises testosterone levels but also enhances growth hormone levels and positively affects brain function. In those previously inactive, exercise led to a notable increase in dihydrotestosterone (DHT).  Read more: 10 Great Health, Fitness Career Ideas You May Consider Interestingly, even in men with obesity, regular exercise proved more effective in boosting testosterone levels than weight loss diets alone. Maintaining healthy or heightened testosterone levels is crucial, not just for muscle building but for overall well-being and exercise progress. Exercises that Increase Testosterone Not all exercises can create the same impacts when it comes to elevating testosterone levels. Understanding the most effective workouts can contribute significantly  to achieving the desired hormonal balance. Here is a closer look at some of the best exercises known to increase testosterone.

Losing weight is a common goal for many, but have you ever wondered where the fat goes when you shed those kgs? This article will unveil the secrets of fat-burning and discover effective weight-loss strategies. Join the journey to a healthier you, where every lost kg tells a tale of determination and transformation. What is Body Fat? Body fat, often unappreciated, serves a crucial role as a reservoir of stored energy, particularly during extended periods without food access. Body fat refers to the adipose tissue present in the human body, serving as a crucial energy reserve and playing various physiological roles.  Comprising triglycerides, body fat is stored in adipocytes, or fat cells, distributed throughout the body. While essential for insulation, organ protection, and hormone regulation, an excess of body fat can lead to health issues.  Read more: 10 Delicious Quinoa Recipes for Weight Loss The growth of fat cells in size and number is determined soon after birth and during adolescence. It remains relatively stable in adulthood unless disrupted by long-term excess calorie consumption. Weight loss can shrink fat cells but not their number. Body fat is typically categorised into two types: essential fat and storage fat. Essential fat is vital for normal physiological functioning, found in organs, nerves, and cell membranes. Storage fat, on the other hand, accumulates beneath the skin (subcutaneous fat) and around organs (visceral fat), providing a reserve for energy needs. Measuring body fat percentage is crucial for assessing overall health and fitness. Various methods, such as skinfold calipers, bioelectrical impedance, and dual-energy X-ray absorptiometry (DEXA), help estimate body fat content. Healthy body fat percentages differ based on age, sex, and fitness levels, with excessive body fat linked to increased risk of conditions like obesity, cardiovascular diseases, and diabetes.  Read more: How to Lose Weight without a Strict Diet or Heavy Exercise Maintaining a balance between essential and storage fat is essential for overall well-being. It apexes the importance of a healthy lifestyle encompassing proper nutrition, regular exercise, and holistic health management.

Walking, a seemingly straightforward activity, has taken a new twist — a backward or reverse step. The concept of walking backwards, often overlooked, comes with many benefits that can significantly enhance your physical and mental well-being. Let's delve into the world of backward strides and explore why incorporating this unique practice into your routine could be a game-changer. Health Benefits of Reverse Walking  Physical Benefits Improves Balance and Gait  Walking backwards challenges your brain and body to coordinate in new ways, which can improve your overall balance and stability. This practice can be especially beneficial for senior citizens or people who are recuperating from injuries. Reduces Knee Pain and Strengthens Muscles By engaging different muscle groups than forward walking, walking backwards can take stress off your knee joints and strengthen your hamstrings, calves, and glutes. This can be helpful for people with knee pain, arthritis, or weak lower body muscles. Read more: How to Lose Weight without a Strict Diet or Heavy Exercise Increases Flexibility and Range of Motion The repeated leg extension involved in backward walking can improve your flexibility, particularly in your hamstrings and ankles. This can help with overall range of motion and reduce stiffness. Burns more Calories  Studies suggest that walking backwards may burn slightly more calories than walking forward, although the difference is small. 

Losing weight is a common goal for many individuals. Though the traditional methods of dieting and exercise help with losing weight, these may not be suitable for everyone. Fortunately, there are alternative approaches that can help one shed those extra kilos without following strict dietary restrictions or intense workout routines. It's important to recognise that weight loss is a personal journey, and what works for one person may not work for another. Let’s explore some effective strategies to lose weight without relying solely on diet or exercise. 11 Tips to Slim Down without Harsh Diet or Intense Exercise Understanding Caloric Deficit  Regardless of the weight loss approach, achieving a caloric deficit is essential for losing weight. Caloric balance refers to the relationship between the calories one consumes and the calories one burns. To reduce weight without diet or exercise, one needs to focus on creating a calorie deficit through mindful eating and making healthier choices. Incorporating Healthy Eating Habits  An individual can stay fit without following a strict diet plan. The secret is adopting healthy eating habits, which is also crucial for weight loss. To maintain a healthy diet, one should consume nutrient-rich foods like fruits, vegetables, lean proteins, and whole grains. Including a variety of colours on the regular food menu can ensure a good balance of vitamins and minerals. To prevent weight-gain, one should avoid or minimise the intake of processed foods, sugary beverages, and snacks high in saturated fats. Read more: PCOS Diet: Foods to eat & avoid for ovarian cyst conditions Mindful Eating  It is a key to weight loss. Embrace mindful eating to cultivate a positive connection with food. By slowing down, savouring each bite, and being attuned to the body's hunger and fullness signals, one can prevent overeating and establish a healthier relationship with what one eats. For mindful eating, one needs to avoid distractions like smartphones or television; because technology and devices can lead to mindless eating. Always Keep Healthy Snack During work or after exercise one can feel hungry. Sometimes it can be challenging to have access to nutritious snacks and meals. Many tend to navigate to food apps and order fast foods, which may lead to gaining extra pounds besides harming health.  Depending on personal preference, one should carry some healthy snacks, such as nuts, beans, or a protein bar. These snacks can help to avoid the consumption of higher-calorie fast foods or restaurant meals. Read more: Dietitians Warning: Who Should Avoid Red Meat? Do Some Physical Activities  Even if one does not have time for exercising with fitness equipment, incorporating physical activities in everyday lifestyle can help shed weight.  One can engage in activities one enjoys, such as walking, jogging, swimming, dancing, or playing a sport. Furthermore, one should try to stay active throughout the day, like taking the stairs instead of the elevator or going for a short walk after meals.

Fitness is an essential part of a healthy lifestyle, and there are many ways to achieve it. Dance-based workouts have become popular fitness options, which are fun and engaging ways to get into shape. Zumba dance is one such workout that has gained popularity in recent years, offering a high-energy and rhythmic exercise experience. Let's dive into the history, benefits, and risks of the Zumba dance. What is Zumba Dance? Zumba dance involves interval workouts. The high/low-intensity dance moves can boost cardiovascular fitness while also improving balance, coordination, and agility of the body. Additionally, beginners can benefit from the choreography as it contributes to a moderate level of strength training. The Zumba class doesn't require any prior dancing experience. However, individuals with a natural sense of rhythm can learn dance moves and workouts more easily. Zumba classes primarily feature Latin-inspired music with a slow warm-up song that gradually increases in intensity throughout the class, followed by a cool-down song. The repetitive nature of the choreography makes it easy to pick up, even for those with limited dancing skills. Read More: 10 Energy Healing Methods: Which One is Right for You? Usually, a Zumba class doesn't have a competitive environment like regular dance training classes, so the participants can enjoy the workouts and relax. History of Zumba Dance Alberto “Beto” Perez, a fitness instructor and choreographer, created Zumba in the mid-1990s. The official Zumba website describes the genesis of this exercise phenomenon as a “happy accident.” One day Beto forgot his regular music while teaching an aerobics class. He had to improvise. So, Beto used Latin dance music (salsa and merengue) tapes that he had with him. It led to a class that mixed dance and aerobics in a fun and engaging way, without strict rep-counting. After that Beto started to integrate music and dancing into his other classes and called it "Rumbacize". Zumba gained popularity day by day. In 2001, Beto brought it to Miami, where he connected with two other individuals. The trio created a fitness video series. The term “Zumba” was coined for its similarity to the term "rumba", which refers to the Cuban musical genre. However, the dance form was called “Sumba” for some days. Read More: Is Gym Good for Women? Insight Venture Partners and the Raine Group invested in 2012 for expanding Zumba into class instruction. By 2015, there were about 14 million Zumba students in 186 countries. Benefits of Zumba Dance Diversity and Accessibility Zumba's versatility as a workout program, coupled with its extensive availability and wide range of class styles, makes it a suitable option for almost everyone, regardless of their fitness level and interests.  For instance, if someone loves swimming, he or she can go for Aqua Zumba classes which are offered by some swimming pools. Besides these, Zumba classes are also available in some public parks where visitors can participate. Read More: Healthy Weight Gain Strategies: Add pounds fast safely, naturally General Fitness As Zumba continues to remain popular, several studies have been conducted to examine its effectiveness. A 2016 literature review concluded that Zumba is an effective workout for improving cardiovascular fitness, with some limited evidence suggesting possible benefits for muscular fitness and flexibility. Sustainability Consistency is key when it comes to exercise, and a program that is enjoyable is more likely to be adhered to. Therefore, it's important to find a workout that is both effective and enjoyable. According to a 2014 study published in the Journal of Sports Medicine and Physical Fitness, Zumba has good feasibility and adherence, making it a sustainable program for sedentary adults with metabolic syndrome. This suggests that Zumba can be an effective and enjoyable way to achieve long-term fitness goals. Read More: Postpartum Weight Loss: How to lose baby weight fast after pregnancy

New research hints that even a simple exercise routine just might help older Americans with mild memory problems. Doctors have long advised physical activity to help keep a healthy brain fit. But the government-funded study marks the longest test of whether exercise makes any difference once memory starts to slide — research performed amid a pandemic that added isolation to the list of risks to participants’ brain health. Researchers recruited about 300 sedentary older adults with hard-to-spot memory changes called mild cognitive impairment or MCI -- a condition that’s sometimes, but not always, a precursor to Alzheimer’s. Half were assigned aerobic exercises and the rest stretching-and-balance moves that only modestly raised their heart rate. Another key component: Participants in both groups were showered with attention by trainers who worked with them at YMCAs around the country -- and when COVID-19 shut down gyms, helped them keep moving at home via video calls. Read: How to Stay Physically Active during Pregnancy After a year, cognitive testing showed overall neither group had worsened, said lead researcher Laura Baker, a neuroscientist at Wake Forest School of Medicine. Nor did brain scans show the shrinkage that accompanies worsening memory problems, she said. By comparison, similar MCI patients in another long-term study of brain health -- but without exercise -- experienced significant cognitive decline over a year. Those early findings are surprising, and the National Institute on Aging cautioned that tracking non-exercisers in the same study would have offered better proof. But the results suggest “this is doable for everybody” -- not just seniors healthy enough to work up a hard sweat, said Baker, who presented the data Tuesday at the Alzheimer’s Association International Conference. ”Exercise needs to be part of the prevention strategies” for at-risk seniors. Previous research has found regular physical activity of any sort may reduce damaging inflammation and increase blood flow to the brain, said Alzheimer’s Association chief scientific officer Maria Carrillo. But the new study is especially intriguing because the pandemic hit halfway through, leaving already vulnerable seniors socially isolated -- something long known to increase people’s risk of memory problems, Carrillo said. It’s a frustrating time for dementia research. Doctors are hesitant to prescribe a high-priced new drug called Aduhelm that was supposed to be the first to slow progression of Alzheimer’s -- but it’s not yet clear if it really helps patients. Researchers last month reported another drug that works similarly -- by targeting amyloid plaques that are an Alzheimer’s hallmark -- failed in a key study. While amyloid clearly plays a role, it’s important that drugmakers increasingly are targeting many other factors that can lead to dementia, Carrillo said, because effective treatment or prevention likely will require a combination of customized strategies. Read: Dyslexia: How to help kids with this learning disability One example of a new approach: Sometimes in dementia, the brain has trouble processing blood sugar and fats for the energy it needs, John Didsbury of T3D Therapeutics told the Alzheimer’s meeting. His company is testing a pill that aims to rev up that metabolism, with results expected next year. Meanwhile, there’s growing urgency to settle whether steps people could take today -- like exercise -- might offer at least some protection. How much and what kind of exercise? In Baker’s study, seniors were supposed to get moving for 30 to 45 minutes four times a week, whether it was on a vigorous turn on the treadmill or the stretching exercises. That’s a big ask of anyone who’s sedentary, but Baker said MCI’s effects on the brain make it even harder for people to plan and stick with the new activity. Hence the social stimulation — which she credited with each participant completing over 100 hours of exercise. Baker suspects that sheer volume might explain why even the simple stretching added up to an apparent benefit. Participants were supposed to exercise without formal support for an additional six months, data Baker hasn’t yet analyzed. “We wouldn’t have done the exercise on our own,” said retired agriculture researcher Doug Maxwell of Verona, Wisconsin, who joined the study with his wife. The duo, both 81, were both assigned to the stretching classes. They felt so good afterward that when the study ended, they bought electric bikes in hopes of even more activity -- efforts Maxwell acknowledged are hard to keep up. Next up: Baker is leading an even larger study of older adults to see if adding exercise to other can’t-hurt steps such as a heart-healthy diet, brain games and social stimulation together may reduce the risk of dementia.

There are many reasons you might want to become a certified fitness trainer. Maybe you are passionate about fitness and want to help others achieve their fitness goals. Maybe you are looking for a new career that will be both challenging and rewarding. Or maybe you simply want to add another credential to your resume. Whatever your reasons, if you are interested in a fitness trainer career, stay with us. Here goes a common guideline of becoming a certified fitness instructor. What Qualifications Do You Need to Be a Fitness Trainer? To be a fitness instructor, you need to have a passion for fitness and helping others. You should be outgoing and enjoy working with people of all fitness levels. However, you don’t need a college degree, but you should be certified by any recognized organization. As you begin your career, you may need to do many courses from time to time for self-development. Read Is Gym Good for Women? How to Become a Certified Fitness Instructor? As the fitness industry continues to boom, more and more people are looking for ways to get fit and stay fit. However, there is no denying that starting your own fitness business can be quite a challenge. Also, becoming a fitness instructor is not easy. It requires hard work and dedication. If you want to become a fitness instructor, then you should consider following the steps that will help you to become one. Research First There are hundreds of fitness courses available online and offline. But as a newbie, you might not be able to pick the right certification course easily. That’s why it is necessary to research different courses. It is because different courses serve different purposes. So, you need to know first about the sector you want to become an expert in. Because you cannot become an expert on everything at once. These courses can teach you how to do different types of exercises correctly, how to modify those exercises according to body type, and how to make healthy eating choices. They can also help you de-stress and learn how to manage stress levels in a healthy way. This practical education will help you to apply to others and grow yourself as a fitness instructor. Read Best Android, iOS Apps for Home Exercises Complete AED/CPR Certification When you are at the gym, some of your students or anyone may face any health condition that needs prompt Cardiopulmonary resuscitation or CPR. So, having knowledge of CPR is highly essential. Learning CPR is important because it can help save a life in the event of an emergency. CPR can help to increase the chances of survival for someone who is experiencing a cardiac arrest by keeping the blood flowing to the brain and other vital organs. Additionally, CPR can also help to reduce the risk of brain damage or other complications by providing oxygen to the brain during a cardiac arrest. Read Bodybuilding Supplements to Avoid when Gyming You can learn CPR from the Bangladesh Red Crescent Society or the Institute of Healthcare Development. They provide certified courses to anyone. Once you have learned CPR, it is time to start your actual course to become a certified fitness instructor. Choose a Fitness Specialty There are many different fitness specialties to choose from when looking to become an expert in fitness instruction. Whether you want to focus on weight loss, toning, flexibility, or cardio, there is a specialty out there for you. If you are interested in developing career as a certified personal trainer, however, you will need to complete different courses and certification requirements. Some other fitness specialties include yoga instructors, aerobics instructors, kettlebell instructors, and cycling instructors. Read Best Fruits for Fitness and Bodybuilding Prepare for Certification In this step, you can take two approaches, and you may take an online course or in-person training. If you choose to take an online course, you must need in-person or practice practically to get all the ins and out. But, to get an overall theoretical idea and know how things work, you can take any online courses from any reputed fitness instruction around the world. This will give you a vast knowledge of fitness.  In addition to that, most of the online courses will also give you a certificate after successfully completing the courses. You may need to appear for an exam for that. For in-person training, you can contact your local gym or fitness enthusiasts. They may offer a certificate of training. However, it is not a quick process. You may need 6 months to 1 year if you have full dedication. Read Arm Exercises: Why Beginners Don’t Need Them For Bulking Further, you may also take short or long courses from reputed fitness instruction from abroad to get more experience. Apply for Jobs and Build a Portfolio You cannot just become an instructor or open your business after certification. If you want to become a great fitness instructor, you will need to have a strong portfolio that showcases your skills and experience. There are different ways to build a portfolio, but the most important thing is to make sure that you are highlighting your strengths and abilities. Applying for fitness instructor jobs is the best way to build a fitness portfolio. This will give you the chance to earn experience and build your portfolio at the same time. Read Barbells vs. Dumbbells: Which is better for Workout, Strength, and Muscle Growth? As you earn experience, create a blog or website that features your work. Things will enhance your credibility as an instructor over time. You can also use social media to showcase your skills and experience. No matter how you choose to build your portfolio, the most important thing is to make sure that you have a particular skill to help people. Additional Education Just one or two certification courses is not good enough for your career growth. Hence, you will need to continue the learning process. This will help you to become an expert in your industry and work as a mentor for other instructors. Final Words Becoming a certified fitness instructor is a long and arduous process, but the rewards are great. With hard work and dedication, anyone can develop career as a certified fitness trainer instructor. Start by taking the appropriate courses, then be prepared to put in the extra work. Finally, be sure to stay current with the latest trends and techniques, as this will help you remain competitive in the industry. Read Best Health Clubs and Gyms in Dhaka in 2021

In our society we often see health conscious men going to gyms. But the scenario is  different for women. Many of the health issues that the girls, mothers and aged women experience can be improved through consistent exercise. The question may arise why women should go to the gym, as they can exercise at home. Stay with us to know the health benefits of exercising in gyms for women.  Top 10  Benefits for Women to Exercise in Gym Weight Management Several studies have shown that inactivity is mainly responsible for weight gain and obesity. It is important to know first the relationship between exercise and energy spending. Your body spends energy in the following three ways: digesting food, exercising, and maintaining body functions, especially heartbeat, breathing. Dieting reduces calorie intake and will lower your metabolic rate which can temporarily delay weight loss.  Read How Effective Are Machines At The Gym? On the other hand, regular exercise may increase your metabolic rate which can burn more calories to help you lose weight. Moreover, combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off and maintaining lean muscle mass.   Home exercises may not bring your desired results in weight loss. To get the utmost benefit from exercise you need an instructor and equipment. For weight loss gyms have equipment like Assault bike, Elliptical, Treadmill, Rowing machine, Stair climber machine, etc. In the gyms trainers can help you choose the right equipment and proper exercise according to your weight, and body’s condition. Read Best Health Clubs and Gyms in Dhaka in 2021 Improves Your Mood and Mental Health From the first menstrual cycle until menopause, women experience a shifting level of estrogen and progesterone. This impacts women’s fertility patterns and moods. With the dropping of estrogen levels, women lose a natural source of the “feels good” brain chemical namely serotonin, and ultimately women become more susceptible to moodiness, depression, and anxiety attacks.  Regular exercise counters these hormonally-triggered mood swings by releasing endorphins, another mood regulator. Women who exercise can improve the symptoms of postmenopausal anxiety and depression more than those who did not exercise. A strength workout in the gym can transform your entire outlook on fitness. Science also suggests that strength training or exercise in the gym can improve your mood and mental health. In addition to these, in a gym you will meet more health conscious women. Such engagements will encourage you to care for your own health. Read Shammi Nasrin: An Inspiration to Bangladesh Women in Weightlifting A study shows that participants who exercised in the gym showed a significant reduction in symptoms of depression because exercise releases endorphins which improve your mood, prevent pain, and fight depression.  Bone loss and osteoporosis Females experience osteoporosis and related bone fracture more than men and loss of height as they age. Research has shown that eight out of 10 with osteoporosis are women, and half of the women over age 50 who have osteoporosis will break a bone. This happens because women have thinner bones than men and lose bone strength due to the loss of estrogen. Most importantly, hip fracture- a consequence of osteoporosis can lead to immobility and premature death. Read 2022 International Women’s Day: Five South Asian Female Athletes Who Defy Stereotypes However, the best way to build strong bones is an exercise that you need to start in the younger years. You can take weight-bearing and muscle-strengthening exercises to promote bone health no matter what your age. Regular exercising in a gym can help a woman build bones and keep them strong.  You can do exercise at home. But wrong movements can cause injury and long-term pain. Therefore, talk to a fitness trainer to help you determine the best and safest exercises for your age and condition. Usually, gyms have different kinds of equipment for different purposes. You can register in your nearby gym to get just facilities. Develops cardiovascular health Exercise can help to improve cardiovascular health by lowering bad cholesterol and increasing good cholesterol, and ultimately will help to lower blood pressure. So, it promotes heart health.  Read Postpartum Weight Loss: How to lose baby weight fast after pregnancy A study shows that a person's cardio exercise like walking or cycling can minimize the risk of heart disease —both types of physical activity are necessary for overall health.  However, exercising in wrong ways can hurt your health. Gyms have diverse equipment such as Ellipticals, Upright Stationary Bikes, Pedal Exercisers, Treadmills, Recumbent Bikes, Row Machines, Stair & Stepper Machines. With the help of your gym trainer you can do exercise with these equipment in a safe way. Exercise improves sleep Another study has discovered that women have difficulty falling and staying asleep and experience more daytime sleepiness. This happens because of new motherhood, monthly hormonal changes, and perimenopausal symptoms like night sweats.  Read Healthy Weight Gain Strategies: Add pounds fast safely, naturally Hopefully, exercise has an excellent track record of improving sleep. Research shows that women who have taken 150 minutes of moderate to vigorous activity can improve their sleep quality. Although women may find it difficult to find time or energy to exercise regularly, now is the time to do something.  Regular physical activity in a gym can increase the production of hormones that make you feel happier and help you sleep better. Increase your energy levels Exercise can be a real energy booster for many people, especially for those who have various medical conditions.  Read Best Fruits for Fitness and Bodybuilding One study shows that 6 weeks of regular exercise reduced feelings of fatigue. It significantly increases energy levels for people with chronic fatigue syndrome (CFS) and other health conditions. Moreover, exercise has fantastic heart and lung health benefits that help to increase energy levels. Women can do exercise at home. But it may not always be possible to exercise for a definite time period without interruption. Find a gym, and get some ‘me’ time to care for your own health. Improves skin health The oxidative stress in your body affects your skin. Oxidative stress can damage the structure of the cells and negatively impact your skin. However, regular moderate exercise can actually increase your body’s production of natural antioxidants, which help protect cells and ultimately skin.  Read Best Martial Arts For Fitness Besides, exercise can increase blood flow and induce skin cell adaptations that can help delay the appearance of skin aging. Brain health and memory Exercise can improve brain function by promoting the flow of blood and oxygen to the brain. Besides, it can also revive the production of hormones that enhance the growth of brain cells and protect memory and thinking skills. Promote a better sex life A study has shown that exercise boosts sex life. Regular exercise naturally strengthens the heart, improves blood circulation, and tone muscles. Besides, it promotes flexibility. All of these can improve your sex life. Read Maksuda Akhter: Bangladesh’s first woman bodybuilder to win international medal Help you live longer If you exercise the correct way like taking adequate rest and appropriate intensity,  you can strength train for your entire life—all while building and maintaining the strength you need to enjoy your days and favorite activities.  Safe exercise links with longevity because it is effective at reducing the risk of all sorts of common, age-related chronic diseases. Moreover, by taking exercise regularly you may reduce the risk of diabetes. Bottom Line Exercise offers ample benefits that can improve every angle of your health. If you are still wondering whether the gym is good for women? The answer definitely will be ‘yes’.  Read 2022 Happy Mother’s Day: Five Athletes Who Make a Big Comeback After Becoming Mothers Registering in a nearby gym can encourage a woman to preserve some time from her busy schedule for exercise. Exercising in a gym, you may not get instant results. But regular exercise will bring long-term change in your mind and body that will ensure you better health and self-esteem. However, the traditional mindset of society may not encourage women to exercise in gyms. But women should be cautious about their own healths to ensure wellbeing for their children, family, society, country, and the world. All it needs is personal commitment, self-care, and a positive mindset towards healthy living. 

For generations, movies have depicted the ideal man to be one who has bulging biceps and a frame that dwarfs other guys. While bodybuilding is a realistic goal for anyone to get into Hollywood shape, we all have to start somewhere. Often, many correlate muscular arms and chest to the epitome of being buff. What if we told you that despite your good intentions, working on your arms as a beginner is pointless? Here’s why beginners don’t need to train their arms for bulking (at first)! The Excitement Behind Arms Nothing quite shows progress in the gym like your sleeves getting a little too tight for you. Large arms are commonly seen as a testament to your workouts and are tied with your chest to be the most noticeable benchmark for your gains. Exercises like skull crushers and hammer curls are staples in every arm routine and the pump is possibly some of the most out of all arm exercises out there. Despite how alluring short-term pumps can be, it is not efficient to embark on this journey if you are brand new to weight lifting. Read Tips to Get Marathon Level Endurance and Stamina For beginners, the most important thing to do is to establish a routine of compound exercises INITIALLY. Isolation exercises are indeed important but serve to zero in on body parts that are already in the process of being sculpted by compound exercises. Arms certainly fall under the former and arguably have lesser priority than other isolated muscle groups such as lateralis and deltoids. The reason behind this is that compound exercises already engage a plethora of muscle groups and since your arms are used in almost every one of those exercises, they will indeed grow on their own. While working on arms from the get-go is by no means sabotaging your chances of growth, it would be redundant if they were not conditioned for strength and size, to begin with. Many coaches advise beginners to take up more all-rounded exercises, to begin with, such as pull-ups, push-ups, and bench presses for starters. After getting a general sense of what it means to engage your body in weight lifting, bulking starts when separate days are allocated for specific body parts.  Read: Kettlebells: The Best Equipment for Home Workouts Chest Equals Triceps The rule of thumb is that the chest engages the triceps and the back engages the biceps. The bench press should be one of the first exercises you’ve tried when working out with a full-body program. While shoulders, chest, and arms are engaged, the pushing motion of such heavyweights relies on your triceps specifically for the lift-off before your chest is engaged. The incline bench press is also responsible for this, despite technically being an isolated exercise. During the lift-off period, your triceps will be lifting most of the weight for a brief moment, but when your chest begins to carry the weight, your triceps are still engaged.   Despite being a simple exercise on paper, the bench press has been a hot exercise every weightlifter implements due to its versatility. If you are extremely keen to work on your triceps more than your chest, you can follow up from a regular bench press exercise with a close grip version. This puts more emphasis on your triceps, despite going through the same motion as the standard. Be warned that this exercise will require you to reduce the weight on the bar as your triceps will be the main target, and the chest will only provide minimal support.  Read: Best Health Clubs and Gyms in Dhaka in 2021 Back Equals Biceps It’s understandable to be tempted by doing nothing but curls all day to get your biceps popping, but it is one of the smallest muscle groups in your body - and can be put on hold for now. The back has tons of exercises, both isolated and compound, that will have you tucking your arms back at a 90-degree angle - which, in turn, will work on your biceps without a doubt. Classic exercises like bent-over rows, seated rows, and lat pulldowns all possess a pulling motion that isn’t too far off from some bicep exercises, to begin with. Much like the chest, if your primary muscle group is not engaged, you are not executing the exercise correctly. Therefore, learning how to properly activate your back muscles is key to executing the rest of your exercises correctly.  Unlike chest exercises, back exercises don’t quite have the flexibility to pull off alternate grips that can lean more towards bicep-focused workouts. As the back is larger, many of the supposed compound exercises do isolate to a certain extent and will require a lot more time and effort to master the fundamentals. But fear not: since your biceps are biologically one of the smallest muscle groups, it is easily engaged and will definitely grow in proportion to the rest of your body when you have exercised long enough. Read Benefits of Leg Workouts: Why You Should Never Skip Leg Day Mastering The Fundamentals In conclusion, there is a common misconception that massive, chiseled arms are acquired through common arm workouts, but that couldn’t be further from the truth. Attaining the mass alone needs to be done proportionately and that will come when focusing on your entire body. While full-body exercises can be daunting and the results won’t come so quickly, being disciplined and letting time and effort do the rest is critical for your success.  Once your shoulders, back, and chest have had enough time to get accustomed to lifting heavily (with proper form), your arms will definitely catch up with your grown traps and lats. The isolation part comes later when you either feel like you’re hitting a plateau or simply decide that it’s the right time to tone. While arm exercises can be used for bulking, it’s a lot more effort for significantly fewer results.  Read How Effective Are Machines At The Gym?