Did you know that the benefits of
weight training for women and those over the age of 40 far outweigh those who
do just cardio. Cardio is very
important, but adding weight training is essential. Here’s why:
1. 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 2-3x 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.
2. You Will Gain Strength Not 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.
3. 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.
Strength training and the adequate amount of dietary calcium, can be a women's
best defense against osteoporosis.
4. 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 and the chance of injury is decreased.
5. You Will Reduce Your Risk Of Injury, Back
Pain & 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.
6. You Will Reduce Your Risk Of Heart Disease
& Diabetes
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 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 4 months
7. It Is Never Too Late To Benefit
Women in their 70's and 80's have built up significant strength through
weight training and studies show that strength improvements are possible at any
age.
8. You Will Improve Your Attitude And Fight
Depression
A
Harvard study found that 10 weeks of strength training reduced clinical depression
symptoms more successfully than standard counseling did. Women who strength
train commonly report feeling more confident and capable as a result of their
program, all important factors in fighting depression.