Weight Lifting Women Over 40, Get Your Sexy On - Workout Wear

Women weight lifters over 40 are a phenomenal group of people. Many of you have come into yourselves as the saying goes. You know where you want to go, but may not be quite sure how to get there as far as strength training is concerned. You may be over forty, you want to lift weights, and guess what - looking good while you're doing it is not only possible but is a priority! In addition to looking good, you have got the common sense to expect comfort while you are lifting and during your work outs. You'll read about support as you continue your weight training journey. So, let's start with the first item of support that is imperative for any women weight lifter over 40 - the brassiere. Whether you go heavy or go light, work out at home or at the gym, you want the breast area to be comfortable yet uplifted and supported as you move through your workout. Gravity may be our enemy, but a good bra is our best friend. Thankfully there are a plethora of good bras that meet our challenge.

I like the Fiona bra because it allows moisture to evaporate while working out and it offers excellent support while being lightweight. Check out the feature on the straps-no hardware to fuss with. They come in a variety of sizes and pretty colors. Oh and you know that bounce factor that many bras do not address? Not a problem with my Fiona bra. Last but not least I have to address the back of this bra. It is regular style vs. racerback which makes it a versatile choice for a sports bra.

The real deal with getting your sexy on when it comes to workout wear, or any wear for that matter, is attitude, attitude, attitude. I could suggest to you the most alluring workout wear in the world, but if your demeanor says low self-esteem it won't matter. I want you ladies to remember something, "Whether you say you can or whether you say you can not... you are right." I was told this several years ago and I will never forget it.

One of the things weight training will do for you is give a boost in your confidence. I am talking early on too. The big woman you may now see in the mirror won't be there for long if you stick with your program. So, I am going to suggest some cute and comfortable workout wear that I use and are must-haves. Then, it is up to YOU to work it..

Capri Pants should be a staple in your workout wear wardrobe. Their comfort is unsurpassed and their versatility bar none. If you're like me, on more than one occasion you will wind up having them on when you must run an errand before or after your workout. Who says you can't look cute while doing so? The capri comes in a variety of styles including a slightly wider leg with a small bell shape. Cotton wins hands down when it comes to workout wear because it breathes and allows sweat to evaporate unlike nylon. There is something to be said for showing a smidgen of leg. It's what I call comfy sexy. These babies may also be paired with a cute top and worn casually. Remember, you are not limited to gym gray as far as variety because they come in a plethora of colors and designs.

The tank top wins as the next necessary piece in your workout wardrobe. Now wait, some of you may be thinking that your upper arms are unattractive. Remember, sexy is a state of mind and your tricep area skin won't always be flapping in the wind. In the meantime, wearing a tank top while working out allows you to see your muscles as they flex and relax allowing you to visualize what you know they ultimately will look like. We'll discuss more on visualization and laws of attraction at another time. Like I said, too, tanks do double duty as casual wear. There are a variety of tank top styles including racer back and y-shaped to suit the fancy of the woman weight lifter over 40.

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Gym Basics - How Do I Breathe While Lifting Weights

Breathing is a crucial element to understand when lifting weights. It is important to understand what your breathing does and how it affects you weight training.

When we breathe we inhale oxygen into the lungs, from here the oxygen is transported into our cells. Once in our cells, the oxygen is used to do a variety of complex functions but on a basic level, it is used to create energy. Without oxygen we will pass out and if no oxygen enters the body while we are passed out we will eventually suffer brain damage and then death.

It is important when lifting weights to NEVER hold your breath. When you hold your breath you are depriving your body of oxygen, resulting in you become light headed or passing out. This may lead to you falling over or dropping a weight on top of yourself. Something you don't want to happen. A general rule of thumb is to breathe in on the eccentric phase and out on the concentric phase. Put simply, breathe in on the easy part and breathe out on the hard aspect of the lift.

For example: If you are performing a bench press you breathe in when lowering the barbell to your chest and breathe out when pressing the bar back towards the starting position.

It may take a few training sessions to become familiar with timing your breathing with lifting. Try inhaling through your nose and exhaling through your mouth.

There is another aspect of breathing that I need to mention. It is called the "Valsalva manoeuvre." Put simply, the Valsalva manoeuvre is when you try to exhale through your mouth but keep your mouth shut. This significantly increases the amount of pressure inside your chest cavity. This is exceptionally troublesome for trainers suffering from high or low blood pressure.

The Valsalva manoeuvre mostly occurs when a trainer is struggling extremely hard and forgets to breathe. As a spotter you must always encourage breathing and be aware if you do this when training alone.

An example of a correct breathing pattern on a bench press is as follows:

• Un-rack the bar

• As you lower the bar in a controlled fashion breath in through your nose

• When the bar slightly touches your chest begin to breathe out through your mouth until the bar reaches the starting position.

Note: There are times at the very beginning of the upwards phase of the bench press where you hold your breath for no more than half a second. A breath held for any longer than half a second is unacceptable.

Author: Matt D'Aquino
http://www.workoutsforjudo.com/

Matt is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling especially the fitness and conditioning aspect. Recently he has been traveling the world aiming to qualify for his second Olympic Games. To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com/

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