In a society that has such
varied opinions on “beauty”, training for strength is viewed as essential to
some, while others find it mortifying, intimidating, and unnecessary. A common
myth held by many women is that strength training will make them “bulky” or
“masculine”, however that is an entirely different ballgame. Strength training
includes anything from using merely bodyweight to push and pull for fantastic
results to weight training, whether with machinery or gym equipment. While lean
muscle mass can and will increase through practice of this resistance training,
the extent of that increase is up to the individual. Gaining larger muscle mass
isn’t the sole reason strength training is beneficial to your health. Here are
some additional reasons to add resistance training to your fitness regimen:
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| Women and Strength Training |
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1. It’s Good for
Your Bones
a. Contrary to
the belief of many, strength training is actually great for the bones and
joints. Especially as people age or are nearing menopause, bone density quickly
decreases, leaving bones brittle and prone to breakage. Using weights or
bodyweight exercises, the bone density has been shown to actually increase and
improves daily functions by keeping the skeleton strong and durable. Arthritis
pain has been shown to significantly decrease when a strength training program
is implemented in the weekly routine for many sufferers. Inflammation is
reduced and disability from the disease appears to lighten.
2. It Reduces the
Risk of Falls
a. Balance is
improved greatly when following a workout plan including strength training.
When the body learns and adapts to a weight-bearing routine, the core becomes
stronger, and thus more stable. One-footed exercises, standing exercises, and
chair exercises are great for encouraging balance to promote overall
well-being. As people age, their ability to stay balanced decreases and falls
are more prevalent. Having increased range of motion to perform daily tasks is
just another reason to practice strength training, as it allows the stretching
and bending of muscles and bones to be safely executed to maximum potential
when needed.
3. It Helps
Control Blood Glucose
a. Blood glucose
uptake is increased in skeletal muscle when performing strength training. This
is very beneficial to those with diabetes, especially Type II. Research has
shown glucose uptake to be increased in those muscles specifically trained
significantly more and with more ease than muscles being neglected by weight
training. In these studies, weight training was not over-the-top, but rather a
mere 30 minutes three times per week. Exogenous and oral insulin agents may be omitted
from the diabetic individual’s daily routine if glucose uptake is adequate and
improves significantly.
4. It Exercises
the Brain, Too
a. It’s a
well-known phenomenon that physical training yields release of endorphins,
which leave the mind feeling revitalized and strong. Strength training has this
effect both during and after the workout, and subconsciously through this
training the mind becomes more dedicated and disciplined. The physical aspect
of strength training blends in with the mental aspect as it takes work and
control to successfully perform these exercises. Some people have believed
strength training to be more effective than anti-depressants and counseling,
and the greatest part about it is that this solution can be completely free-not
requiring pills, pricey sessions with a therapist or even a gym membership!
5. Fat-Burning
Mechanisms Ignite
a. Cardio blasts
calories faster during the workout, but strength training burns calories during
and after the workout. After a heavy workout, or a resistance workout using
lighter weight, but more reps, the body’s initial reaction is to refuel and
recover. Naturally, the body’s metabolism is raised very quickly, but briefly
(around an hour after workout) and energy is required to repair muscle and to continue
functioning optimally. The first place energy is taken from unfortunately is
muscle. Yes, the muscle you’ve been working oh-so-hard to gain is being eaten
up as energy if enough food isn’t consumed post-workout. In the event that
there is an appropriate post-workout meal, the metabolism stays high and fat
can be utilized as fuel throughout the day, as healthy muscle requires more
energy to maintain than fat does. When the body is leaner, the heart functions
well and that allows the rest of the body’s functions to perform at their best
as well.
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