I have been working out and using weights since I was 18 years old. I was also a fitness instructor for two years in college. I completely agree with the article below and strongly advocate women lifting weights. There are so many benefits and payoffs.
Quit thinking like an old lady...you won't get BIG bulky muscles and you won't look mannish. Your legs won't get big and thick...they will get slimmer and toned.
Taken from http://sportsmedicine.about.com/cs/women/a/aa051601a.htm
Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women and those over the age of fifty. Still, the number of women who take this recommendation to heart is still quite low.
Most women who exercise are spending most of their gym time on cardiovascular exercise. Whatever your reasons for avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training seriously.
Most women who exercise are spending most of their gym time on cardiovascular exercise. Whatever your reasons for avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training seriously.
You Will Be Physically Stronger
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.
You Will Lose Body Fat
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.
You Will Gain Strength Without Bulk
Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
You Decrease Your Risk Of Osteoporosis
Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.
You Will Improve Your Athletic Performance
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.
You Will Reduce Your Risk Of Injury, Back Pain and Arthritis
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.
You Will Reduce Your Risk of Heart Disease
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.
You Will Reduce Your Risk of Diabetes
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
It Is Never Too Late To Benefit
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.
You Will Lose Body Fat
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.
You Will Gain Strength Without Bulk
Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
You Decrease Your Risk Of Osteoporosis
Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.
You Will Improve Your Athletic Performance
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.
You Will Reduce Your Risk Of Injury, Back Pain and Arthritis
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.
You Will Reduce Your Risk of Heart Disease
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.
You Will Reduce Your Risk of Diabetes
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
It Is Never Too Late To Benefit
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.
6 comments:
I agree wholeheartedly. Lifting weights is also a great outlet for stress. I know I feel better when I pump some iron :)
Angela
Schurocks--
Believe me, I work out for myself, not for some MAN. Women work out to make themselves feel good, not to impress.
If there are women who work out because they want a man's attention, then that is their problem and it stems from insecurity...which I do not possess.
In addition, I know for a fact that any man will screw anything...and it doesn't matter what you look like or how much you weigh.
It's called testosterone and being a DOG.
Schurocks--
As I always have to have the last word, I will say that the woman you are speaking of must have had insecurities of her own before she started her own "McDonald's Diet". If she had the self confidence in the past, she wouldn't have to say stupid things like, "if you are fat, or overweight people don't take you seriously."
Don't you watch Jerry Springer? There are plenty of fat women who think they look good. Check out the women at some 80's heavy metal concerts or your State Fair this summer...none of those women have insecurities because if they did, they wouldn't be wearing size 18 daisy dukes.
Sounds to me like this woman Morgan had some issues beforehand, CUZ...
Word up!
"Two pounds of muscle and will lose 3.5 pounds of fat"
I used to lift several 40-50 lb bags at work all day. In my case, I believe I probably gained 3 lbs of muscle and lost 3 lbs of fat. Net change in my size=zero. Now that I sit at my desk all day, I've probably reversed that change. Net change=zero.
Point of the story- I guess the human body loves equilibrium most of all. ;-) I can say that I felt better, was more energetic, slept better, etc when I was active all day.
Weight lifting is a lot more fun than cardio!!
I think exercise, no matter what kind, should be a mandatory part of any working "persons" day. Kids have gym class. Why can't adults have time to exercise too!?? If our country is so fixated on facts and statistics about how fat our nation is and comparing to other countries and even other states, then they should do something about it.
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