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jIgɰ,m9u@A犾F*TE T h e l o s s o f m u s c l e d o e s n o t h a v e t o b e a n i n e v i t a b l e p a r t o f a g i n g . U s i n g y o u r m u s c l e s , e s p e c i a l l y t h e f a s t - t w i t c h m u s c l e s r e c r u i t e d i n a B F S p r o g r a m , i s o n e o f t h e b e s t w a y s t o h e l p k e e p t h e a g i n g p r o c e s s a t b a y . < b r > A n o t h e r h u g e b e n e f i t f o r w o m e n w h o w e i g h t t r a i n i s t h e p o s i t i v e e f f e c t o n b o n e d e n s i t y - - - w e i g h t - b e a r i n g e x e r c i s e s c a n a c t u a l l y h e l p r e v e r s e o s t e o p o r o s i s . I t a l s o h a s a p o s i t i v e e f f e c t o n c a r d i o v a s c u l a r f i t n e s s a n d m e n t a l h e a l t h . I t ' s a m e d i c a l f a c t t h a t d e p r e s s i o n a f f e c t s m o r e w o m e n t h a n m e n , a n d s t r e n g t h t r a i n i n g h a s b e e n p r o v e n t o d e c r e a s e d e p r e s s i o n a n d a n g e r . E v e n s u f f e r e r s o f a r t h r i t i s b e n e f i t f r o m w e i g h t t r a i n i n g ! < b r > M a n y o f t h e s e c o n d i t i o n s o c c u r a f t e r a g e 4 0 , s o y o u m a y b e w o n d e r i n g w h a t t h i s h a s t o d o w i t h t o d a y ' s u p - a n d - c o m i n g a t h l e t e s . L o t s . Y o u n g g i r l s a r e r a r e l y e n c o u r a g e d t o f l e x t h e i r m u s c l e s . T h e y d o n ' t g e t i n v o l v e d i n s p o r t s a s e a r l y a s b o y s , a n d b e c a u s e o f t h e s e f a c t o r s t h e y h a v e l i t t l e e x p e r i e n c e w i t h f a s t - t w i t c h m u s c l e t r a i n i n g s u c h a s B F S . T h e y t e n d t o b e s l o w s t a r t e r s a n d m a y n e e d a n a t t i t u d e c h a n g e r e g a r d i n g t h e a p p r o p r i a t e n e s s o f g r u n t i n g d u r i n g a B F S l i f t . T h e e a r l i e r t h e y b e g i n , t h e e a s i e r i t w i l l b e t o m a i n t a i n t h i s t y p e o f t r a i n i n g f o r a l i f e t i m e , w h i c h t r u l y w i l l h e l p t h e m t o m a i n t a i n q u a l i t y i n t h e i r h e a l t h a n d l o n g e v i t y . A s f o r v a n i t y , t h e y w i l l a l s o l o o k f a r m o r e t r i m a n d v i b r a n t t h a n w o m e n w h o h a v e n e v e r s e t f o o t i n t h e w e i g h t r o o m . < b r > < b r > H o w F a s t C a n a < b r > W o m a n G o ? < b r > < b r > M i c h a e l Y e s s i s i s a c o n d i t i o n i n g c o n s u l t a n t i n E s c o n d i d o , C a l i f o r n i a , w h o h a s w o r k e d w i t h m a n y p r o f e s s i o n a l a t h l e t e s . I n t h e N o v e m b e r , 2 0 0 0 i s s u e o f S c i e n t i f i c A m e r i c a n P r e s e n t s , Y e s s i s w a s q u o t e d i n a n a r t i c l e b y B r u c e S c h e c h t e r t h a t " g e n e t i c s o n l y d e t e r m i n e s a b o u t o n e - t h i r d o f a n a t h l e t e ' s c a p a b i l i t i e s . B u t w i t h t h e r i g h t t r a i n i n g w e c a n g o m u c h f u r t h e r w i t h t h a t o n e - t h i r d t h a n w e ' v e b e e n g o i n g . " < b r > F a s t - t w i t c h m u s c l e d e v e l o p m e n t m a y h a v e t r e m e n d o u s h e a l t h b e n e f i t s f o r t h e f e m a l e , b u t t h a t a l o n e w i l l n o t p r o v i d e h e r w i t h m e d a l - w i n n i n g r e c o r d s . B F S t r a i n s a t h l e t e s f o r s p o r t s , w h i c h i s w h y t h e p r o g r a m i n c l u d e s s u c h a t h l e t i c t r a i n i n g m e t h o d s a s p l y o m e t r i c s . " W h e n a s p r i n t e r r u n s , " Y e s s i s e x p l a i n s , " h e r f o o t s t a y s i n c o n t a c t w i t h t h e g r o u n d f o r o n l y a l i t t l e u n d e r a t e n t h o f a s e c o n d , h a l f o f w h i c h i s d e v o t e d t o l a n d i n g s a n d t h e o t h e r h a l f t o p u s h i n g o f f . P l y o m e t r i c e x e r c i s e s h e l p a t h l e t e s m a k e t h e b e s t u s e o f t h i s b r i e f i n t e r v a l . " < b r > I n v o l l e y b a l l , b a s k e t b a l l a n d s o c c e r , i t ' s b e e n e s t i m a t e d t h a t w o m e n c a n b e a s m u c h a s e i g h t t i m e s m o r e l i k e l y t h a n m e n t o i n j u r e t h e a n t e r i o r c r u c i a t e l i g a m e n t , o r A C L , w h i c h h e l p s s t a b i l i z e t h e k n e e . A c c o r d i n g t o t h e A m e r i c a n O r t h o p e d i c S o c i e t y f o r S p o r t s M e d i c i n e , e a c h y e a r a p p r o x i m a t e l y 2 0 , 0 0 0 h i g h s c h o o l g i r l s s u f f e r s e r i o u s k n e e i n j u r i e s , m o s t i n v o l v i n g t h e A C L . S e v e r a l t h e o r i e s h a v e b e e n p r o p o s e d t o d e t e r m i n e w h y w o m e n a r e a t s u c h a h i g h r i s k ; h e r e a r e j u s t a f