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Benefits of Strength Training Workouts for Women

What is an activity that can help women stay strong, burn calories and strengthen healthy bones? Strength training. Before you say “No, thanks” to the weights, take some time to debunk the myths and learn the importance of strength training for women.

Only about 20 percent of women practice weekly strength training, according to the National Center for Health Statistics. Pumping iron only twice a week can reduce total body fat by 3 percent in 10 weeks. In other words, you can cut up to three inches from their hips and waist, without changing your diet.

Training Workouts for Women

Training Workouts for Women

Moreover, when the force station, you get more bang burning more calories for your money. Working with weights still working long after they have ceased to rise. A study in the Journal of Strength and Conditioning Research found that women who made a time of strength training burned about 100 more calories a day from their training than they did when they lift weights. That equates to about four and a half pounds of fat burnt per year for women who lift weights three times a week! When you replace 10 pounds of fat with 10 pounds of lean muscle, you can effortlessly record up to 50 calories a day.

NO I bulk up?
Many women lose the benefits of strength training for fear of developing bulging muscles. This is a misperception. According to the Heart Foundation of Women, the high estrogen levels make it very difficult for women to become too muscular. When women lift weights, changes in their muscles usually depend tone, strength and endurance rather than size. The resulting look is firm, toning female – male not bulky muscles.

What are the benefits?
Strength training is a key component of overall health and fitness, and provides an important balance for aerobics. The Mayo Clinic notes the following among the many benefits of strength training.

Preserves muscle mass.
While muscle mass decreases with age, you can counteract this effect through strength training. The percentage of fat in your body increases as you get older, if you do nothing to replace the muscle mass is lost. Strength training helps preserve and enhance your muscle mass, regardless of age.

Weight controls.
A program of regular strength training helps reduce body fat and burn calories more efficiently, which can result in healthy weight loss.

Reduces the risk of osteoporosis.
Due to hormonal changes that women experience as they age, they naturally lose bone density, putting them at greater risk of developing osteoporosis. Routinely lift weights slows bone deterioration and can help your bones grow strong, maintain strength and reduce your chance of developing osteoporosis or slow its effects.

Reduces the risk of injury.
When the muscle is built, you help protect your joints from injury and increase your balance and coordination, which become increasingly important to help maintain your independence as you get older.

How I can start?
It is easy to start a program of strength training at home or in the gym. The following options will help you build lean muscle.

How I can start?
It is easy to start a program of strength training at home or in the gym. The following options will help you build lean muscle.

Body weight: Using your own body weight for resistance is an excellent way to increase muscle strength. Push-ups, pull-ups and sit-ups are some of the simplest exercises that use body weight.
Free weights: Dumbbells, weights, bars and bars are standard types of weights. You can purchase these economically sporting goods stores, and found in most gyms.

Weight machines: Many gyms offer weight machines circuit style different muscle areas of the body. Ask for help on using the machine for the first time or follow the diagrams on the computer. Weight machines are also available for purchase for home gyms.
Rubber tube Tubes resistance offers an economical way to strength training at home. Some doctors’ offices or clinics, sports medicine tubes provided free to patients, or you can choose from a range of options in sporting goods stores. If you are unfamiliar with the rubber tube, which resembles large colorful rubber bands.

For an effective workout, choose a weight or resistance level that muscle fatigue after eight to 12 repetitions. You can start with one set and work up to two or three sets of repetitions as you become stronger. For training with weights and specific types of elevators, seek help from a trained in a gym, health center or local community center instructor.

About Estrellita Soto

My name is Estrellita Soto. I am Pro-Blogger & Co-Founder at www.tblook.com. This is a Special site for new upcomming Fashion trends and Beauty Tips about Autos,LifeStyle , Health, News, Makeup Tips For Girls,Skin Care Tips and More. Our team post daily updates about all fashions...

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