Strength and resistance training is important for women, to keep them healthy and strong. Many women really do not have much muscle tone at all, and when they try to lift something, they are really using their ligaments and joints as much or more than muscle, and they can be easily hurt from the effort. Lifting weights is not just for the body builders, but it is especially needed for the ladies.
As women get a little older they become susceptible to bone loss and osteoporosis. Weight lifting and resistance training can help strengthen the bones and keep them strong. As our bodies meet resistance with weight training it wants to meet that resistance with stronger bones and muscles. The bone density and muscle mass will protect the woman from the stress put on her, if she did not exercise.
For women that are younger, it has been shown that strength or resistant training can be very helpful in the building of stronger bones which, in later life, will be much more resistant to bone loss. This can slow down the development of osteoporosis.
Strength training can be combined with a cardio workout, because it will help in the building of muscle. The more muscle is built and maintained, the less fat is formed, and the muscle will be more metabolically active, thus will furnish more oxygen to the system. Working the two together also helps women to lose weight to a greater degree because more calories are burnt up this way.
Remembering that muscle is heaver than fat, so the actual weight loss may not be the best tool for measurement. A better indicator is measurements around the waist and other body mass parts of the body. As weight or resistance training is continued, the woman’s physical ability to function improves, and risk of injury decreases, because the she has better physical ability. And definitely the strength of the lower back will increase if that area is exercised, and it should be, as that is one of the weakest parts of our bodies, for both women and men.
Training for cardio will burn more calories and decrease fat, and resistance training will improve the looks of the body and cut down inches, although it may not decrease weight. Remember, muscle is heavier than fat cells, so the weight loss is not the total goal in sight.
Strength and resistance training will help a woman to lead a better, more fulfilling life, if nothing else than to keep up with her children and have enough energy to keep up with other physical things that happen. Keeping your balance so falling does not happen so easily, lifting items without suffering injury, and enjoying sports activities, dancing, skiing, swimming and other such activities will be more enjoyable with a stronger body.
An improved blood glucose level is associated with strength training. People who have type 2 diabetes can improve their situations with strength and resistance training. This is true later in life too, as we get older our tendencies for these types if diseases increase.
Studies have also shown that our blood pressure and cholesterol levels can be pushed over to the good side with the use of a steady strength training program. This makes sense because a slow, but steady increase of resistance will train the muscles, blood vessels, and all related body parts to rise to a new level of efficiency. The American Heart Association recommends resistance training for people that are recovering from heart conditions, how much better could it be for us to use for preventing them in the first place.
Another important factor to getting in shape is eating a healthy diet because if you don’t fuel the furnace, you won’t get any heat. Fruits and vegetables, lean meats like fish and poultry are in order, and less sugar is the goal. Just think of sugar as little white granules of pure fat, and you will be accurate.
A study that was done at the University of Alabama at Birmingham, recently compared a group of women who lifted weights three times a week to a similar group who did aerobic exercises in the same time frame. Both groups ate the same number of calories, and both groups lost the same amount of weight, around 26 pounds on the average.
The lifters lost more fat, while the ladies doing the aerobic exercise lost about 8 per cent of their muscle to achieve the same loss in weight. Research also points out that lifting weight trims more weight off of the abdomen in the intra-abdominal areas, the kind that is really supposed to be unhealthy.