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Benefits of Strength Training For Women
Benefits of Strength Training For WomenBy Matthew McBride
Once reserved for only competitive athletes and bodybuilders, strength training is an essential part of a woman's fitness program. There's no need to torture yourself with low calorie diets or spend hours on a treadmill trying to make noticeable changes in your physical appearance. Strength training can help women lose weight and achieve a lifetime of fitness and well-being as they age.
One way women try to lose weight is to burning off extra calories by spending an hour sweating on a treadmill. Another way, burn them off during the other 23 hours your not exercising by increasing your RMR or resting metabolic rate. RMR is the number of calories that you burn just maintaining your body vital functions in a resting state. This typically accounts for about 65 to 75 percent of your bodies total calorie expenditure.
So how does a women go about raising their RMR? When women strength training they increase the size of the muscle fibers throughout their body. That's how the body responds to the stress of weightlifting. By getting stronger. These enlarged muscle fibers consume more and greater energy and increases your RMR. With strength training, women can increase their metabolic rate up to 15 percent.
Strength training also helps women to increase their bone density and reduce the risk of osteoporosis and bone fractures. By the age of 20, the average woman has acquired most of her skeletal mass. As a womanages, their bone density decreases. By the time they reach menopause, most women have experienced a large decline in bone mass. Studies have shown that women that strength train two or three times a week, not only increase strength by building muscle fibers, however also increases bone density. Keeping them fit and healthy in later life.
Studies published by the Centers for Disease Control and Prevention have also found that strength training exercise improves balance - reducing the odds of falls, improves how the body controls glucose levels - helping to manage diabetes, improves sleep, self-confidence and self-esteem. The benefits women receive from strength training will carry out their whole life cycle. Helping them to stay health and to live a fit and healthy life.
Matthew McBride is the founder of LoveMyGym, an online fitness and exercise resource to help you get the most out of gym membership. Weight lifting routines - http://www.lovemygym.com/pages/Exercise.htmlWeight loss advice - http://www.lovemygym.com/pages/Weight-Loss.html
,Top 5 Benefits of Strength Training
Top 5 Benefits of Strength TrainingBy Jim Plummer
The benefits of strength training are powerful, and strength training needs to be a part of any fitness program.
1. Reduces health risks. Strength training helps prevent cardiovascular disease, obesity, type 2 diabetes, arthritis, low back pain, and certain types of cancer. Even if you already suffer from one of these ailments, strength training can help alleviate the ailment. Strength training also strengthens the immune system, making you less susceptible to colds and flus.
2. Keeps you strong. People who don't exercise regularly can lose up to 80% of their strength by age 65. More than one-fourth of American men and two-thirds of American women over age 75 can't lift an object heavier than 15 pounds. This loss of strength is not the normal result of aging, it's primarily the result of a sedentary lifestyle. Strength training is the greatest way to prevent the loss of strength.
3. Strengthens bones. It's estimated that over 200 million people worldwide suffer from osteoporosis. 30-50% of women and 15-30% of men will suffer a fracture related to osteoporosis in their lifetime. Bone loss parallels muscle loss, it's primarily the result of a sedentary lifestyle. Consuming dairy products and taking calcium supplements is not enough. Bones not challenged by weight bearing exercise will becomesoft and brittle. Strength training will increase the strength and density of your bones more than any other type of exercise, and if you've already lost some bone, strength training can help restore some of it.
4. Decreases body fat. Strength training is just as important as aerobic exercise and healthy eating when it comes to losing body fat. Strength training builds lean muscle mass, and the more lean muscle mass you have, the higher your metabolism will be. A higher metabolism causes your body to burn more fat or adipose tissue throughout the day, even when you're at rest.
5. Improves appearance. Strength training is the most effective way to build, shape, and define your body. Whether you want a leaner, more toned body, or a bigger, more very strong body, strength training will give you the look your after.
For more health and fitness tips, and a free fat or adipose tissue loss report, visit http://www.functional-fitness-facts.com
,Benefits of Weight Training For Women
Benefits of Weight Training For WomenBy Paul Yost
Weight training for women is still a fairly non-existent subject. This is because women typically don't perform much, if any, weight training exercise in comparison to their male counterparts. Almost every gym I've ever been to has the same dynamic -- women on cardiovascular machines and men on the weights. This is due to a number of factors, however weight training for women should definitely be incorporated into any fitness endeavor.
Why Women Don't Weight Train
1. Fear of Big Bulky Muscles
This is easily the number one reason why women don't weight train. I completely understand why. There aren't all that many men that want a woman with massive legs, a big muscular back and bulging biceps. The main problem with this idea is the fact that most women don't produce enough testosterone to cause this effect. If you still don't believe me, just think of all the gyms packed with young males trying to get HYUUUGGGEE with small success. If a hormonally advantaged male can't get jacked, why do you think you can overnight?
2. The Environment
Let's face it, most women don't weight train all that seriously at your typical gym. That means the male to female ratio is largely skewed. This intimidates many women from using the equipment. Some of it could be lack of training knowledge, however I think most of it has to do with the screaming and clatter of weights.
3. Social Aspects
I all ready said it before, however most women don't weight train so there aren't any other women to talk to. Not that I think it should be a massive social event, however many women would like a training partner or at least someone to talk to.
4. The Media
Media gimmicks will have you believe all that you need is something simple. It could be a supplement, a piece of cardio equipment, a piece of plastic to squeeze, etc. to reach your fitness goals. I have news for you; Very small of this stuff will get you the results you're after. In fact, most of it is useless crap!
The Benefits
1.Increased Muscle Mass
Yes, I said it. Most women need to build muscle to reach their goal. Why? Because most women have very small muscle mass to provide much bodily shape. Having more muscle also increases the metabolic rate, increasing the number of calories burned daily. Obviously, this is a desired benefit.
2. Increased Strength
Most women need more strength. Having higher levels of strength will enhance daily productivity and make ADL's (activities of daily living) easier.
3. Maintenance of Muscle Tissue
The bodies main purpose is to remain as efficient as possible. When in a caloric deficit, muscle mass can be sacrificed due to it's high caloric cost. Muscle tissue is desired because of it's shaping properties as well as it's energy consuming effects.
4. Increased Energy
Weight training also stimulates metabolic changes. Metabolically speaking, weight training promotes enhanced energy through increases in muscle oxidative capacity.
5. Decreased Risk of Osteoporosis
Often, this is the last thing women worry about when embarking on any kind of exercise program. Cardiovascular exercise itself is limited in promoting bone growth. Weight training is a highly favorable choice.
Convinced?
If not, you should be. Weight training for women is very important for both short and long-term health. It also provides desirable changes in a woman's physique which you probably care more about.
Paul Yost is the Owner/Operator of Paramount Fitness Training, a fitness company based in Houston, TX. He also works as a Strength and Conditioning Coach in professional or expert baseball. Find more about his services and information and details at: http://www.personaltrainersinhoustontexas.com