When it comes to exercise, plenty of women are cardio queens who won't give the weight machines at the gym so much as a sideways glance. They fear that lifting weights will morph them into unfeminine looking, muscle-bound freaks. But they need not fear. Women don't have the same testosterone levels as men and therefore do not have the ability to bulk up like men do.
Strength training can help lift women out of their fitness plateaus and transform their bodies into something new. For any woman discouraged by a lack of results--despite the long, dedicated hours on the treadmill--take heart. The positives derived from strength training far outweigh the negatives.
Leaner Physique
One of the most common concerns for women--post weight loss, and in general--is loose skin. Losing the weight is one accomplishment, but many women find themselves left with the dilemma of saggy skin. In some cases loose skin can be so severe that cosmetic surgery is required. But in less severe cases loose skin can be remedied with strength training. Lifting weights on a regular basis can do remarkable things for the body. Not only can it tighten up troublesome areas but can also help sculpt lean, hard muscle. Cardiovascular activity alone cannot do this. Giving up the treadmill entirely is not necessary, but incorporating both cardio and strength training makes for a well-balanced exercise program.
Lifting heavy enough weight to create proper resistance is important. Changing the body requires making the muscles work. If a complete set of repetitions can be completed with little difficulty, the weight is probably not heavy enough. Completing the last repetition should be a struggle. It is important to rely on muscle strength to move the weight, as opposed to using momentum and swinging the weight
Extended Calorie Burn
There's no disputing that cardiovascular exercises burns calories. But weight training goes one step further, enabling the body to continue burning calories for a period of up to 24 hours--long after a workout is finished. Strength training accelerates the body's "resting metabolism" which keeps the body burning calories even during periods of sleep. Strength training is also an effective method of exercise for women who want to keep their weight under control.
Increased Physical Strength
In addition to sculpting lean muscle, strength training increases strength. Women who strength train on a regular basis may perform daily tasks with better ease. The development of stronger muscles can make lifting or carrying heavy objects less challenging. Those who strength train learn how to properly engage their muscles, which can help with the development of better posture. This can lessen the likelihood of back-related and other injuries. The principles of proper form practiced during strength training--such as not bending the knees over the toes and keeping the back straight when doing squats--can be applied to activities like lifting and moving objects. Strength training can also assist in improving stamina and endurance levels.
Reduced Chance of Osteoporosis
As women get older, the chances of osteoporosis setting in increases considerably. Women who do strength training on a regular basis can lessen the likelihood of this bone deteriorating disease. Strength training can help younger women increase the density of their bones; it can help older women decrease their chances of bone loss. The stronger bones developed through strength can help make women less prone to bone-related injuries.
Training Safely
Proper form is the first rule of strength training; improper form can lead to serious injury. Novices to strength training who are unsure where to begin are advised to seek the instruction of a personal trainer. A personal trainer can help provide training and instruction and devise strength training programs specific to achieving certain goals.
Disclaimer: Please contact your physician before beginning any exercise program.
Aretha C. Smith - Aretha's professional writing career spans 10 years. With her education in information management she has worked in a variety of settings, ...
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