If you’re reading this article, then we’re going to assume that you already know you need anaerobic exercise (resistance training) to be truly fit for life. You’re not the average woman. You’re concerned about fitness and you’re probably a member of a health club. More than likely, you hit the gym pretty hard at least three times each week, using all of the fitness equipment and working on your curves.

But are you achieving your weight loss goals? Are you the sexy woman you want to be? You know that maintaining your health and fitness is the surest path to being a beautiful woman, but are you happy with the progress you’ve made so far?

Maybe the problem is that you’ve been doing the wrong exercises the wrong way. As they say, knowledge is power, and if you’re going to achieve true lifetime fitness it’s important to understand exactly what type of resistance (weight) training is best for a woman, how many repetitions (reps) you should do, how many sets you should complete and how often you should exercise.

The purpose of this article is to help you understand that HOW you exercise is critical to your overall physical fitness. In other words, just being on a fitness program will not turn you into Wonder Woman. But being on the RIGHT fitness program will.

Some Women’s Fitness Definitions:

Resistance (weight) training is extremely important for women. Without it, you’ll never be the fitness girl you want to be. Before we continue with this discussion, it’s important for us to pause and define some resistance exercise terms:
1. Resistance Training: Exercise that utilizes progressive resistance movements to build strength.
2. Repetition: An individually completed exercise movement. Repetitions are usually done in multiples. Commonly referred to as a rep.
3. Set: A group of repetitions of an exercise movement done consecutively, without rest, until a given number (or momentary exhaustion) is reached.
4. 1RM: One Repetition Maximum. The maximum resistance with which a person can execute one repetition of an exercise movement.

Example: If you are doing dumbbell arm curls to work your biceps, you start with the dumbbells in each hand and your arms fully extended downward. Keeping your elbows locked at your side, you lift each dumbbell upward by contracting your biceps. When your biceps have lifted the dumbbells as high as they can, your hands will be up close to your chin. This is called the ‘top’ of the movement. To complete the repetition, lower the dumbbells slowly to the starting position. That’s one repetition of dumbbell curls. Resistance training is commonly done in sets of repetitions. In this example, perhaps you’d do three sets of ten repetitions so you would fully complete thirty dumbbell arm curls.

We know that women need to resistance train, and we also have some working knowledge of exactly what resistance training means. With that information fresh in our minds, let’s take a look at the reason why most women don’t train this way.

I Don’t Want To Look Like Arnold!

Many women fear that resistance training (or weight lifting) will make them ‘get big’ or appear bulky. Well, fear not! Engaging in resistance exercise will not make you big or bulky, ladies. Let’s take a look at why.

First and foremost, most women do not have enough testosterone in their system to get huge muscles. That’s the bottom line, and that’s the top reason why you will not ever get huge muscles no matter how much you resistance train. Just about the only way for a woman to get large muscles like a man is to alter her hormonal balance through the use of anabolic steroids that mimic the action of testosterone. If you’re not doing anabolic steroids, you have nothing to worry about.

Secondly, even if you wanted to get huge Arnold-like muscles it would be next to impossible. Right now, this very moment, I can guarantee you that there are millions of men trying to get huge muscles. Very few of them are successful, and men have all the testosterone.

The third reason why resistance training (weight lifting) will not give women big, huge muscles is that women rarely perform lifts that will give them large muscles. There are several different ways to weight train, and most people have no idea how to train to achieve their goals.

If your goal is to have lean, toned muscle without a lot of size, then you should be doing high repetitions with a relatively low amount of weight (resistance). You can lift this way all day long and you will not develop huge muscles. This approach to resistance training will accomplish two things: burn fat and tone muscle. That’s it.

If your goal is to increase muscle size, then you should be lifting relatively heavy weights (resistance) about 6-8 times per set. The weight selected should be about 80% of your 1RM. For example, if the most you could ever bench press once is 100 lbs. (your 1RM), then to gain size you would want to be bench pressing about 80 lbs. 6-8 times per set. Compare this to the training of someone who wants to burn fat and tone muscle. The person who wants to gain muscle size keeps the weight much higher and does fewer repetitions.

Finally, perhaps your goal is to gain extreme strength. An example of this would be a powerlifter. Resistance training to gain strength would require you to lift as much weight as possible, but only one time (one repetition). Obviously, this method will not burn as much fat. It will also not create HUGE muscles, but it will result in some muscle growth above and beyond what most women find appealing.

To summarize, there are three different ways to resistance train and the vast majority of women do not train in such a way that they will end up building huge Arnold-like muscles. Even if you wanted to build large muscles, it is extremely unlikely that you would be able to do so (unless you’re taking anabolic steroids!) because women simply don’t have the same body chemistry as men.

Okay, so let’s summarize the reasons why resistance training will not make women big or bulky:
1. Most women do not have enough testosterone in their system to get huge muscles.
2. Even if you wanted to get huge Arnold-like muscles it would be next to impossible because building huge muscles is not easy.
3. Women rarely perform lifts that will give them large muscles.

The bottom line is that for women to get big and bulky, they would need to very consciously TRY to get big and bulky. It would require a certain type of lifting, a tremendous amount of effort, a certain type of equipment and probably regular doses of steroids. So you see, there really is no danger that any of us will turn into Arnold or Rocky Balboa.

A Positive And Negative Fitness Workout:

There are two movements in any resistance training (weight lifting) exercise. These are called the concentric and the eccentric parts of the exercise, also commonly referred to as the ‘positive’ and ‘negative’.

The concentric (positive) part of the resistance training movement is defined as “Muscle action in which the muscle is shortening under its own power” (Source: Fitness, The Complete Guide; ISSA 2001). Examples would be pushing the bar away from you on a bench press, or lifting the bar towards your chin on a biceps curl.

The eccentric (negative) part of the resistance training movement is defined as “Muscle action in which the muscle resists while it is forced to lengthen” (Source: Fitness, The Complete Guide; ISSA 2001). Examples would be lowering the bar on a bench press, or lowering the bar away from your chin on a biceps curl.

The point to be made here is that the eccentric part of the resistance training movement is the component that will lead to extensive muscle growth. The eccentric (negative) is what actually causes the vast majority of the muscle growth in resistance training. The concentric (positive) tones the muscle.

Female Fitness Tips:

Armed with that background knowledge on the three different ways to resistance train and the two different movements in any resistance training activity, we’re ready to examine how a woman should approach her gym workout. You deserve the best weight loss program possible, and the goal is to help you get the most out of your gym membership.

For women to experience fast weight loss, they must engage in resistance training designed to accomplish that goal. You should be lifting relatively light weight and doing high repetitions. By high, we don’t mean 10-12 either. We’re talking about 60-75 repetitions total, completed in three sets of 20-25 reps per set. Higher repetitions with lower resistance will burn fat and tone muscle, but will not lead to extreme muscle growth.

Women should train often enough to achieve their weight loss goals, which generally means at least three times per week. However, many women want to get into the health club more often than that in order to accelerate their results. The only reason to resistance train less often than every day is concern about muscle damage that can occur with use of free weights or weight stacks. As we already discovered in our discussion of eccentric (negative) and concentric (positive) resistance training movements, it is possible to damage muscle tissue when using free weights or weight stacks.

So when it comes to training frequency, women who are using free weights or weight stacks should keep their resistance training to every other day at most. This will allow the muscle time to recover between workouts and minimize the risk of injury.

To summarize, women on a fitness quest should remember these health club tips:
1. Use relatively low weight, maybe 50% of your 1RM.
2. Do high repetitions. 20-25 reps per set should be about right.
3. Perform at least three sets of each resistance training exercise.
4. If you’re using free weights or weight stacks, train every other day at the most.

Following these suggestions will help you lose weight and tone up without any risk of turning into a muscle woman so huge your kids won’t recognize you.

Tracie Johanson
http://www.articlesbase.com/non-fiction-articles/can-a-woman-achieve-her-fitness-goals-in-a-health-club-59320.html

Diving Philippines shores and reefs can be an exciting adventure for both the experienced diver and new ones from around the world. For professional divers, it is a uniquely different experience and for the new divers, it is a welcoming and ideal site to start. Since the inclusion of the Philippines reefs in the New 7 Wonders of the World, divers poured in the country to see other possible explorations to more diving spots aside from the Tubbataha Reef. Divers have been awed at finding other breath taking dive spots that they can find in the country. One of those is the Puerto Galera Diving Center in Mindoro.

If you are looking to make a great dive in Puerto Galera, Diving Philippines is your perfect destination. They are a training center for divers who are looking for additional information and knowledge needed in diving Puerto Galera deep or open waters as well as technical knowhow needed for those who are interested to learn and start diving. They have the perfect place, facilities, instruments and professional diving instructors who have the right knowledge on the best spots to sport diving in.

Safety of the training and the dive is secure with the presence of rescue divers and first aid. This presents the training process an advantage in terms of exploring and learning without wasting time with less to worry about. They have the perfect places in their map that tells about the best Puerto Galera dive spots. Aside from a complete available facility, Diving Philippines also have diving courses and gadget pricing listed that offer a variety of choices which is what every diver is looking for before getting to any dive spot.

For your best diving experience and learning, trust only to get it from professional service, complete facility and perfect training medium. Go for Diving Philippines’ team of professional instructors for their beginners diving training and services for a breath taking diving experience.

Contact Us: contact@pacificdivers.net

sam casuncad
http://www.articlesbase.com/exotic-locations-articles/diving-puerto-galera-dive-spots-and-training-in-philippines-474750.html

Watching the fish gliding inside an aquarium makes your mind relax. Much more if it is well designed, maybe something that looks like a real habitat underworld. Setting up one can be a great idea for your family.

An aquarium can be best fitted in any corner of your room, provided that it is unreachable by your kids unless with your supervision. It can add exquisiteness to your surroundings and a more soothing ambiance.

However, considering some important factors can be better while setting up an aquarium. You have to purchase an array of aquarium supplies in order to create a place for your fish to live in.

Here are some of the supplies that you have to take note:

1. Type of fish
This is a prior consideration because it will determine the kind of aquarium that you will put up whether it is freshwater, saltwater aquarium, or warm water aquarium. Tropical fish for instance necessitates warm water that will require you a heater. Each kind of aquarium set up has distinct needs and expenses that you will incur when purchasing the supplies.

2. Tank
If you are novice, you can begin with smaller size of aquarium and a ten-gallon tank will probably do. This is another determinant of the kind of fish that you will place in your aquarium. A variety of type can be chosen if you have larger tanks.

3. Heater
It is necessary for tropical fish because you have to maintain warm temperature of water. This is the kind of habitat where they can survive.

4. Filter
Since you cannot prevent some falling debris inside your aquarium, you have to make use of filters to keep it clean at all times. Cleanliness is crucial because this will make your fish stay healthy inside an aquarium.

5. Gravel and rocks
All of these components will add an underworld effect to your aquarium. Be sure to clean them properly before you place the said supplies to the water.

6. Pump
Pump is one of the basic requirements for your aquarium because the life of the fish inside it will depend on the pump. It s their aid for breathing

7. Water Testing kit
Utilizing one will help you to gauge the ph level inside your aquarium.

8. Lighting
In order to remove dullness inside the aquarium, you need to put some lighting. Too much lighting effects will not be good as well. After you make yourself ready with the aquarium supply, you might need all the equipment in order to keep the fish full alive. It’s true that before getting a fish, there are lots of thing to do. In maintaining an aquarium, you can actually take care of it without much work at all. Before anything else, you should know how to keep the tank in good condition.

To get started, you should choose what size of tank will fit your style. If you’re a beginner, it will be good if you start with a small aquarium first. This will take less expense plus the fact that it helps you
concentrate in taking care of your aquarium. If time comes when you are at ease in keeping a small aquarium, you can shift to a larger one.

One of the important equipment for you to have in your aquarium is the filter. Filter is a device that removes impurities from the water of your aquarium by way of fine physical obstacle or by chemical procedure. It is recommended that you use an undergravel filter since it’s not expensive and it keeps the debris totally out.

But how you can choose the best filter for your aquarium? Furthermore, getting the right filter can save you lots of hours in maintenance.

The following tips can be helpful for you to find the best filter around.

1. You should know the three kinds of filtering systems that is needed in your tank: biological, mechanical, and chemical.

2. Think about the different types of filters and their functions. Wet-dry filters are compatible to saltwater tanks since they give biological, chemical, and mechanical filtration. Although they are quite expensive but entail less maintenance operation than other types.

3. Mechanical filters are designed to remove impurities by way of filter floss and filtering particles.

4. Chemical filtration process uses activated charcoal just to remove unwanted dissolved wastes in the water.

5. Set up first the biological filter before adding fish to the tank. Biological filters use bacteria to crack ammonia and nitrates. If you wish to add more fish too soon, the bacteria can’t keep up then the level of ammonia will rise in the tank thus killing the fish.

6. In buying an aquarium kit, you will get an undergravel filter. This kind of biological filter pulls water that is rich in oxygen through the gravel.

7. You can opt to some sponge filters. Sponge filters are efficient and cheap.

With the above tips, finding the best filter for your fish will be easy for you.

Low Jeremy
http://www.articlesbase.com/pets-articles/aquarium-supplies-choosing-the-best-filter-88788.html

As your college bound student leaves the safety of your home, are they well prepared for any emergency that they might encounter in their new environment? Knowing that they are prepared to deal with any type of emergency will put your mind at ease in case one should arise. There are simple steps that can be taken in order to ensure their safety.

Carbon Monoxide and Fire Safety:

The first day that your student moves into the dorm inspect the room for a smoke and carbon monoxide detector. If there are no detectors, have them installed immediately. The first night they lay their head down to rest in their new environment, you should feel at rest!

Your student should take the sounding of a fire alarm and fire drills seriously. They should know their plan of evacuation in advance. According to The U.S. Fire Administration (UFSA), student apathy is very common in colleges. Many students are unaware that fire is a risk or threat in their environment. Evacuation efforts are hindered since fire alarms are often ignored.

Make sure that there are sprinkler systems installed in the dormitory rooms. As parents, you should know the school’s safety policies. College safety is as important as the curriculum being offered.

Send them off to school with a fire escape ladder. They are portable and compact and may be placed under a bed. They are available in two and three story lengths.

Fire Prevention Tips:

Warning should be given to not overload outlets in the dormitory room. Inspect all electrical chords and plugs for damage. Purchase appliances with automatic shut off features.

Students should use fireproof gloves and mitts when cooking. Candles should be kept away from curtains and linens. Every year senseless deaths occur when a curtain catches fire from a candle. For additional safety, a multi-purpose ABC fire extinguisher should be installed within ten feet of the kitchen area.

On vs. Off Campus Living and Safety:

Be extra diligent in making sure that the necessary safety precautions have been addressed in this situation. Check for fire sprinklers, smoke alarms and carbon monoxide detectors. Seventy nine percent of fire fatalities occur in off campus living quarters compared to twelve percent for on campus living.

First Aid and Personal Safety Kits:

All students should be prepared with their own personal college safety kit. Contents should include items for unexpected emergencies. Students have to be responsible for their own safety while attending college. The list below is an example of items for their safety. A safety kit is a great way to keep all safety items in one place.

·First Aid Kit

·Flashlight with Extra Batteries and Bulbs

·Light Sticks

·Water Packets

·Swiss Army Type Knife

·Battery Operated Radio

·Whistle

Personal Safety Devices:

While it is always best not to walk alone at night, it is sometimes unavoidable due to late night classes and activities. You can arm your student with pepper spray or mace to ward off an attack. Pepper spray will cause an assailant to become disoriented because it will burn the attacker’s eyes. It gives the victim a chance to get away to safety. A student can also attach a personal alarm to their key chain that they can sound if they feel that they are being followed or in any kind of danger. This simple device has warded off many impending attacks.

Auto Safety:

If your son or daughter drives to and from school, don’t let them take the trip without an auto safety kit packed in their trunk. Hopefully they will never have to use it, but if they do it will be there for them. You can feel secure that they have the necessary items to help them in a roadside emergency. The more prepared that they are for an emergency, the more secure that you will feel while they are traveling.

A Final College Safety Tip:

Advise them to add an entry into their cell phones under ICE, “In Case of Emergency”. This name and number should be the emergency contact in case of an emergency. Emergency personnel are aware of this and will look in the cell phone and reach out to this ICE number if needed.

College is an exciting new experience. It should and could also be a SAFE one! College safety is an important component of campus life.

Random Writers
http://www.articlesbase.com/home-security-articles/college-safety-tipsa-must-read-for-parents-87975.html

As traveling with pets becomes increasingly more frequent a practice, the number of pets injured while away from home is steadily escalating. When a cat or dog is unfamiliar with its surroundings, the animal may be more prone to various types of injuries, especially if the animal is particularly curious and overly inquisitive. Common pet travel injuries and illnesses include: insect stings, motion sickness, pet allergies, cuts, scrapes, and swallowing foreign objects. More serious injuries such as poisoning, infection, and broken bones may also occur.

Pet travel will become a much safer and more rewarding experience once pet owners are better equipped to handle emergency situations. Both knowledge of first aid, and the equipment available to facilitate such care are essential to ensure the best possible outcome for an injured pet. It is best to keep in mind the goals of administering pet first aid: first, to prevent further injury, and second, to minimize discomfort until the animal can be safely transported to a veterinarian.

These objectives determine much of what should be included inside a pet first aid kit. A dog or cat with a preexisting condition or illness may require the presence of additional items. The pet owner should decide what tools, medicines, and equipment to add depending upon their pet’s specific needs. All items should be stored in a waterproof container that can be closed securely.

Sample items in a pet first aid kit may include:

- Pet information card with pet’s current health information, veterinarian’s address and telephone number. Also include poison control hotline number.

- Latex gloves, cotton swabs, and hand wipes

- Rectal thermometer, and lubricating jelly pack

- Scissors, tweezers, nail clippers, oral syringe

- Triple antibiotic ointment, hydrocortisone cream

- Sterile eye flush, eyedropper

- Old necktie (for making a muzzle)

- Bandaging materials (gauze squares and bandage tape)

- Clean towel

- Spare collar and leash

- Pet first aid booklet

Remember to package spillable items in leak-proof plastic bags, and rotate items so that medications and ointments do not expire. Store the pet first aid kit safely away from children and pets.

In a perfect world there would be no use for a pet first aid kit, but do not procrastinate. Having the necessary tools and equipment on hand during a critical situation can make a difference in the health and safety of your pet.

R. G. Kirk
http://www.articlesbase.com/pets-articles/never-travel-without-your-pets-first-aid-kit-92379.html