Training for women should not be based only on running or yoga. If up to now your activity was limited to this, try weight-bearing exercises!

The advantages of weight training
Perhaps you already had a dumbbell or barbell several times in your hands, but you still feel uncomfortable and uncertain. You have certainly heard that women are clumsy, and exercise with a burden dangerous to the joints. You may have heard about the ears that when you start exercising with a load, you can not stop because the muscles you have developed will turn into fat. Each of the stereotypes should be put on the fairy tale shelf, because the exercise with the weight makes the body stronger, stronger and more durable. You may be surprised when it turns out that strength training will allow you to achieve your dream figure faster than it would be when doing only such a popular cardio workout. Yoga and running have their own advantages, but they are not enough. Here are 8 reasons why women should do weight exercises
.
1. More effective fat burning
.
Do you think that the barbell is only for those who want to increase the perimeter and develop big muscles? Time to change your views, because exercise with a load in the clash with monotonous cardio gets better results. All because after a hard strength training the body burns calories even a few hours after the end of the effort. Increased oxygen demand goes hand in hand with increased energy consumption, and thus – acceleration of metabolism and more efficient burning of calories.
.
2. More muscles – more calories burning
.
Sitting you burn fewer calories than standing, while you burn fewer calories than walking, while you burn fewer calories than during weight training. By exercising with the weight you work out a systematic increase of strength and muscle mass. This, in turn, determines higher energy expenses even on a normal day, when you bend, walk, do everyday, complex activities. The simple conclusion is that the more muscle mass you have, the more calories you burn, because more fat-free muscle mass will work and need “fuel”.
.
3. Female shapes
.
Contrary to common opinion – strength training fosters the creation of feminine shapes. Long-term cardio often causes the burning of both fat and muscles, which means we lose our shape. Exercise with a weight will allow you to increase eg gluteal muscles and work out your dream figure.
.
4. Higher sleep quality
.
Research published in the International Journal SportMed indicates that strength training affects a deep, peaceful, long sleep during which we will not wake up at night. We can get better sleep quality due to tiredness during training!
.
5. More energy
.
In turn, research published by the National Institute of Health suggests that the chronic increase in energy consumption caused by exercise with a load has a positive effect on the daily energy balance and fat burning. Instead of afternoon coffee, so it is worth reaching for the barbell. After training, we will be much more effective in getting new strength.
.
6. A healthy heart
.
The Journal of Strength Conditioning research clearly indicates that weight exercises reduce blood triglyceride levels, prevent high blood pressure, obesity, and stabilize blood glucose levels. They have therefore been recognized as a healthy form of rest that reduces the chances of heart disease. It can not be concealed that despite the high heart rate during exercise, the trainers can boast of a low resting heart rate and reduced pressure every day.
.
7. Healthy bones
.
Over the years you are exposed to loss of muscle and bone tissue. Women after menopause, due to the reduced amount of estrogen in the blood, must take into account the increased risk of osteoporosis. Strength training will not only strengthen your muscles but also your bones. Research at McMaster University indicates that the annual resistance training in postmenopausal women allowed for an increase in bone mass of the spine by 9%. The sooner you start practicing, the lower the chance that osteoporosis will affect you.
.
8. Relaxation
.
Each exercise affects the reduction of stress, but regular strength exercises allow you to better deal with difficult situations in everyday life. In addition, older people can improve memory and cognitive functions.
.
Ladies to the gym!
.
Every woman needs to feel strong. In the end, children, work, home, and often the transfer of furniture requires a boost. You will use the skills gained during strength training in every aspect of life. Do not hesitate and add a gym to your fitness!
.

Leave a Reply

Your email address will not be published. Required fields are marked *

%d bloggers like this: