Women – If you want to get fit you need to lift weights!!
Looking for an activity that can help you build healthy bones, stay strong and burn calories? You need strength training in your life.
Before you say “no thanks, I don’t want to get bulky”, change your perceptions and learn why it’s so important for your health.
When you increase lean muscle you also increase your resting metabolism and burn more calories all the time. For each pound of muscle that you gain, you’ll burn between 30-50 more calories each day. If, for example, you were to gain 3lbs of muscle and burn 40 extra calories for each pound, you’ll burn 120 more calories per day, or approx 3,600 more calories per month. Over a year that could equate to a loss of 10 to 12lbs!
Gain strength not bulk
Moderate weight training can increase your strength by 30 – 50% without gaining in actual size. Compared to men you have around 30% less of the hormones that cause muscles to grow in size, but you will however develop tone and definition. The extra strength will make it much easier to handle your daily activities and far less dependent on others for assistance.
Because of hormonal changes that we experience as we get older, we naturally lose bone density, putting us at increased risk of developing osteoporosis. Routinely lifting weights will slow bone deterioration and can help your bones grow stronger, help you maintain strength and reduce your chance of developing — or slow the effects of — osteoporosis.
Reduce the risk of injury and back pain
Strength training builds stronger connective tissue and increases joint stability. This reinforces the joints and in turn helps prevent injury. A recent 12year study showed that strengthening the back muscles had an 80% success rate in reducing back pain.
Improve your athletic ability
Again and again we hear that strength training improves athletic ability, for example tennis players can significantly increase the speed of their serve and cyclists are able to continue for longer periods of time, but whatever sport you do, strength training will improve your overall performance and co-ordination and reduce your risk of injury.
Reduce the risk of diabetes and heart disease
Weight training improves the way that the body processes sugar. Adult-onset diabetes is a growing problem for women, so start now and your body will be much better at utilising glucose in just 4 months. You can also improve your cholesterol levels and lower blood pressure – by combining cardiovascular exercise you will maximise the benefits.
So there you have it……the benefits of weight training far outweigh the cardio only option that many women seem to choose. We all want to feel strong and confident in everything we do, from fitting into jeans, to moving heavy furniture, to dealing with a stressful career. Resistance training can benefit in all aspects of life and it’s never too late to start, so contact me for more information.