Woman and Weights - There are so many benefits!
Benefits of Weight Training
Have you thought about weight training but felt unsure or insecure? You may have even heard stories that made you worry about turning into a HULK?! Don’t fear, If you haven’t started a form of weight training yet, you will want to get started by the end of this Blog!!!
Muscle Fights Fat, Lift weights
Research shows that not only can weightlifting improve your body composition and give you a toned appearance, it can also improve your overall health and make you a happier person. Weightlifting can help you burn fat, reduce your risk of diabetes, prevent back pain and even help you fight depression. Type 2 muscle fibres, the kind you build when you lift weights, improve whole-body metabolism. An increase in type 2 muscle fibres can reduce body fat without changes to diet and might be effective in the fight against obesity.
Ladies, You Won't Get Bulky!!!
Stop fearing the weights -- lifting them is not going to turn you into a muscle-bound freak. Building huge muscles takes a lot of work, including lifting heavy weight at a high volume many times a week, following a weight-gain diet with large amounts of protein each day and taking supplements. So, I can assure you that lifting weights and eating a healthy diet will result in a fit and lean body, not a big and bulky one.
- Lose Body Fat
Weight training builds muscle, as lean muscle increases so does metabolism. A higher metabolism means that you will burn more calories all day long. Studies found that the average woman who strength trains two to three times a week for two months will gain muscle and will lose fat. For each 0.5kg of muscle you gain, you’ll burn 35 to 50 more calories per day. That can really add up over the long term; for example, 2kgs of muscle can burn up to 10 extra pounders per year! Visceral Fat sits in the abdominal cavity in and around the body’s internal organs, including the heart. Therefore, it should be obvious why levels of visceral fat (as opposed to subcutaneous fat, which sits directly underneath your skin) are most strongly associated with cardiovascular disease and death, by increasing lean body mass we increase the body’s metabolism. This has a secondary effect of decreasing fatty tissue around the midsection and the heart.
- Gain Strength Without Bulking
One of the most common reasons women avoid weight training is because they are afraid of “bulking.” This is a misconception as it physically cannot happen. Women simply don’t have the testosterone to build muscle like men. Women have 10 to 30 times less testosterone than men and have a much harder time gaining size from strength training. Instead women develop muscle definition and strength without the size.
- Decrease Risk of Osteoporosis
Weight training not only strengthens muscles, it strengthens your bones. Weight training increases bone density, which reduces the risk of fractures and broken bones. Research has also shown weight training can increase spinal bone density to create a strong and healthy spine.
- Reduce Risk of Injury
Weight training also increases strength in connective tissues and joints. Strong joints, ligaments, and tendons are important to prevent injury and can relieve pain from osteoarthritis. Strengthening muscles and connective tissue will make injury from daily tasks and routine exercise less likely and can even improve sports performance.
- Burn More Calories
Weight training has been proven to raise your metabolism for up to 24 hours after a workout. The more intense the workout the more calories are burned. After an intense workout there is more Excess Post-Exercise Oxygen Consumption, or EPOC, meaning there is an increase in oxygen consumption, helping break down fat stores in the body.
- Improve Posture, balance and Reduce Back Pain
Weight-training will strengthen your back, shoulders, and core, helping to correct bad posture so that you can stand taller, with shoulders back and spine straight. A stronger back and core will also prevent lower back pain. Aside from your major muscle groups, like your pecs and hamstrings, your body has various smaller muscles called stabilizer muscles. These muscles do exactly what you would think: They help stabilize you. Although you might lift weights to flatter your flexing muscles, each time you work out you're indirectly targeting those little muscles that help keep you upright and take care of everyday tasks such as balancing on one foot to reach a high shelf or stopping yourself from falling on an icy surface. This is especially important for people as they age.
- Enhance Mood and Reduce Stress
Exercise and weight-training release endorphins. Endorphins are neurotransmitters that prevent pain, improve mood, and fight depression. An increased in endorphins naturally reduces stress and anxiety. Endorphins also stimulate the mind, improving alertness and boosting energy. Weight-training can brighten your entire day or help you combat a bad one.
- Lower Your Diabetes Risk.
The World Health Organization reports that nearly 350 million people have diabetes worldwide and predicts that by 2030, the disease will be the seventh leading cause of death. You probably know that living a healthy lifestyle -- including managing your weight, eating a healthy diet, getting regular exercise can help you prevent becoming a statistic, but you may not know that weightlifting, specifically, plays a significant role in reducing your risk. A study published in The Archives of Internal Medicine found that men who lifted weights for 150 minutes each week -- about five 30-minute sessions -- had a 34-percent lower risk of diabetes. Adding regular cardiovascular exercise slashed the risk by 59 percent.
So if all the above doesn’t quite make you want to pick up some weights the idea of a toned and healthy body will!!!