Through many years, experts have established very convincing arguments about the benefits of weight training for women. But the number of women who take this suggestion seriously is nonetheless low.
A lot of women shy away from weight training because they mistakenly believe weight training will make them bulky. That’s why many women spend most of their gym time on cardio, and less time using weight that challenges their bodies.
If you’re a woman, don’t shy away from weight training for fear of being bulky. You won’t get bulky from doing weight training because most women have about one-sixteenth of the testosterone of the average men. Instead, weight training has many benefits for women. Here are some of the benefits of weight training for women:
1. Weight Training Makes You Burn More Fat
Weight training and its postexercise metabolism-boosting effect can contribute in a big way to your total daily energy expenditure. It will also build your muscles and as your muscles increase, so does your Basal Metabolic Rate (BMR) or the number of calories you burn at rest. Thus, weight training will make your body burn more fat.
Studies carried out by Wayne Westcott, Ph.D., from the South Shore YMCA in Quincy, Massachusetts, discovered that the typical woman who does weight training 2-3 times per week for 2 months will gain almost 2 pounds of muscle and lose 3.5 pounds of fat.
2. Weight Training Offers Cardiovascular Benefits
Weight training could offer significant cardiovascular benefits. For instance, weight training improves blood circulation that reduces blood pressure. It could also improve the size, strength, and performance of the heart.
Research conducted by Dr. Scott Collier from the Department of Health, Leisure and Exercise Science at Appalachian State University, shows that weight training decreases a person’s blood pressure by as much as 20 percent.
He also discovered that the beneficial effects of weight training persisted around 30 minutes after the exercise had completed and as long as 24 hours in individuals who exercised for 30-45 minutes 3 times a week.
3. Weight Training Improves Your Appearance
Some fitness experts said you can’t “shape” a muscle. Naturally, you can’t change the origins and insertions of your muscles or your overall bone structure, but you can reshape your body with weight training.
With diet alone, you may end up nothing more than a smaller version of your old self. With training, you can chisel away at unwanted fat and slap on muscle exactly where you want it, in the exact amount you want.
Weight training could also improve your overall posture. A number of factors influence your posture, including skeletal structure, basic body type, strength and flexibility. The first and second factors are controlled by your genetic make-up and cannot be altered, but strength and flexibility can be changed through training.
4. Weight Training Increases Your Longevity
Weight training builds muscle and having more muscle can increase longevity. So, weight training can increase your longevity.
A UCLA research published on 2014 suggests that the more muscle mass you have, the lower your risk of death. The researchers analyzed data collected by the National Health and Nutrition Examination Survey (NHANES) III between 1988 and 1994. They focused on a group of 3,659 individuals that included men who were 55 or older and women who were 65 or older at the time of the survey.
The researchers then determined how many of those individuals had died from natural causes based on a follow-up survey done in 2004. They measured the muscle mass index—the amount of muscle relative to height—of the study subjects using bioelectrical impedance. They found that the more muscle mass those individuals have, the less likely they are to die prematurely.
5. Weight Training Helps Reserve the Aging Process
Without exercise, adults typically experience a 2–5 per cent decrease in their metabolic rate and an increase of 7 kg of fat every decade. This is due largely to a loss of muscle tissue and may translate into unwanted body fat gain.
Without weight training, adults typically lose 2.3–3.2 kg muscle every decade. Muscle loss occurs mainly in the fast-twitch muscle fibers, which are involved in strength and explosive activities.
Weight training is an excellent way of preserving muscle mass, preventing a reduction of metabolic rate, and avoiding fat gain with age. When you understand this, you realize that weight training is as close to the fountain of youth as you will ever get.
6. Weight Training Increases Your Bone Density
Weight training could increase bone density, thus reducing the risk of fracture. Good bones could also improve your balance and reduce the risk of falling. This view is supported by scientific researches.
In their published article, Jennifer E. Layne and Miriam E. Nelson from Tufts University said, “Over the past 10 years, nearly two dozen cross-sectional and longitudinal studies have shown a direct and positive relationship between the effects of resistance training and bone density.”
They acknowledged that “a handful of other studies have reported little or no effect on bone density. However, these results may be partially attributable to the study design, intensity and duration of the exercise protocol, and the bone density measurement techniques used.”
7. Weight Training Improves Joint Stability
Weight training increases the strength of the tendons and ligaments, and therefore improves joint stability. It stimulates the production of collagen proteins in the tendons and ligaments, causing an increase in their structural strength.
8. Weight Training Improves Mental Health
Weight training releases endorphins, i.e. the chemicals produced in the brain that could improve your mood and decrease tension. It may also increase other antidepressant chemicals in the brain such as serotonin, dopamine, and norepinephrine.
Thus, weight training could reduce stress, anxiety, and depression. It can also improve memory and memory-related tasks. In addition, weight training could also improve the ability of your brain’s control center to manage all the tasks in your life.
Based on the aforementioned explanation, you can see how useful weight training is for women. The benefits range from making you burn more fat to improving your mental health. Actually, these benefits apply not only to women but also to men.
We have also mentioned above that you don’t have to worry about getting bulky by doing weight training because most women have about one-sixteenth of the testosterone of the average men. Instead, having muscle will make your body aesthetically pleasing.
With the many benefits of weight training, it’s insane if you don’t do weight training. So ladies, incorporate weight training into your workout routine. Lift that iron to burn more fat and sculpt your body!
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