Why all woman of all ages must do Weight Training
Again and again, research has shown that women who maintain a regular, moderate strength training program enjoy a long list of health advantages. Some women still fear that weight training might bulk them up in unfeminine ways; however, as women of all ages realise the benefits of resistance training, negative attitudes about women in the weight room are rapidly fading, according to renowned strength training researcher William J. Kraemer, PhD, of Ball State University in Muncie, Indiana.
Weight training expert and researcher Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, gives 10 important reasons why women need to take strength training seriously:
1. You'll Lose More Fat Than You'll Gain in Muscle.
Westcott and his colleagues have done numerous weight training studies involving thousands of women and have never had anyone complain about bulking up. In fact, Westcott's research shows that the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight or muscle and loses 3.5 pounds of fat. 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 bulking up, explains Kraemer.
2. Your New Muscle Will Help Fight Obesity.
As you add muscle from strength training, your resting metabolism will increase, so you'll burn more calories all day long, notes Westcott. For each pound of muscle you gain, you'll burn 35 to 50 more calories daily. So, for example, if you gain three pounds of muscle and burn 40 extra calories for each pound, you'll burn 120 more calories per day, or approximately 3,600 more calories per month. That equates to a loss of 10 to 12 pounds in one year!
3. You'll Be a Stronger Woman.
Westcott's studies indicate that moderate weight training increases a woman's strength by 30 to 50 percent. Extra strength will make it easier to accomplish some daily activities, such as lifting children or shopping. Kraemer notes that most strength differences between men and women can be explained by differences in body size and fat mass; pound for pound, women can develop their strength at the same rate as men.
4. Your Bones Will Benefit.
By the time you leave high school, you have established all the bone mineral density you'll ever have--unless you strength train, says Westcott. Research has found that weight training can increase spinal bone mineral density by 13 percent in six months. So strength training is a powerful tool against osteoporosis.
5. You Will Reduce Your 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 four months.
6. You Will Fight Heart Disease.
Strength training will improve your cholesterol profile and blood pressure, according to recent research. Of course, your exercise program should also include cardiovascular exercise and flexibility training.
7. You Will Be Able to Beat Back Pain and Fight Arthritis.
A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease arthritis pain and strengthen joints.
8. You'll Be a Better Athlete.
Westcott has found that strength training improves athletic ability. Golfers, for example, significantly increase their driving power. Whatever your sport of choice, strength training may not only improve your proficiency but also decrease your risk of injury.
9. It Will Work No Matter How Old You Are.
Westcott has successfully trained numerous women in their 70s and 80s, and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.
10. You'll Strengthen Your Mental Health.
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did, Westcott says. Women who strength train commonly report feeling more confident and capable as a result of their program.
Many common exercise mistakes not only cause serious injuries, but also deflate whatever motivation you may have left. Use these guidelines to avoid common fitness pitfalls. It will save you a lot of time and effort and prevent unnecessary aches and pains.
1. Ignoring The Experts
Not taking sound advice is the first exercise mistake many people make. Always consult your GP before starting a new fitness program. It might also be a good idea to hire a reputable personal trainer or qualified fitness trainer, especially if you have been inactive for a long time. The right trainer will have years of experience and can do a lot to get you on the right track from day one. Without help you may waste a lot of time and cause yourself unnecessary harm.
2. Making Bad Choices
Choosing the right type of exercise makes all the difference in the world. Studies have shown that most people drop out of a new fitness program within the first 3 to 6 months. Why? Well, one of the main reasons is that many people become bored or simply do not enjoy doing exercise. They see it as punishment and not play! To stay motivated you should choose an activity that you will enjoy doing.
3. Not Knowing Your Limits
Nobody knows your body better than you. Only you really know how much you can handle and what your limitations are. If you suffer from orthopaedic problems, such as knee or ankle pain, avoid activities that may aggravate this condition, for instance jogging or high impact aerobics. Instead try a non-weight-bearing activity, such as aqua aerobics, Pilates, cycling or salsa fitness.
4. Ditching the Warm-up
After all that has already been said and written about this topic, it is amazing to see how many exercisers still neglect this component of their workouts. Some people don't even make the effort to warm-up properly. A warm-up prepares your body for exercise, makes your workout so much more enjoyable and is crucial in preventing injuries. Actually, there is really no need to debate this at all. Let's just do it!
5. Neglecting Technique
Poor technique and poor posture is a major concern among novice and seasoned exercisers. Our comfort-driven, modern lifestyle deprives us from developing proper body awareness and teaches us many bad habits. No wonder many people have no idea how to sit, stand and walk properly or pick up heavy objects the correct way. Make sure you know how to do it correctly. Never take anything for granted when you exercise. Even simple activities like jogging or walking require special techniques. Pilates is especially beneficial in improving posture and body awareness.
6. Poor Breathing
Everybody knows how to breathe! Many people actually do not breathe correctly, especially during exercise. Inexperienced exercisers often display rapid and shallow breathing, which can lead to a shortage of oxygen and even cause dizziness or fainting. By breathing more naturally and deeply you will increase your capacity for exercise and be able to do more for longer with less effort. Remember that proper breathing is not only important during cardio-respiratory or aerobic workouts, but also during weight training, Pilates and stretching.
7. Setting Ridiculous Goals
It is true that regular exercise can help you lose weight, but you cannot train away fat in specific areas of your body with numerous exercises for that area. This exercise myth is known as 'spot reduction' or 'spot training'. Thousands of sit-ups or that fancy abdominal crunch machine will not get rid of the 'love handles'. It is a physiological impossibility!
8. Too Much Too Soon
You have most likely heard this one before. Nevertheless it remains a common mistake among novice exercisers. An unfit body will respond to exercise very rapidly and beginners usually see dramatic results within the first few weeks. This often inspires them to increase their efforts to get even more or better results. The outcome is often serious injuries or total burnout. Take it easy, you have the rest of your life to exercise.
9. Too Much Too Late
Experienced exercisers sometimes overestimate their own abilities when they return to their fitness regime after a long holiday or serious illness. Even if you have always been the most respected bodybuilder in your gym or the most co-ordinated stepper in the aerobics studio, does not mean that you haven't lost a lot of it. De-training can start within two weeks after your last workout, so be careful of returning with too much confidence. Start slowly, ease back into it and progress one step at a time.
10. Over-training
Your resting heart rate is going through the roof, you are verbally abusing everyone in sight, bursting into tears for no reason or dragging yourself through the day. You may be doing more exercise than your body can cope with. Over-training is no joke. Take a few days off and start at a lower level when you return to your fitness program.
If you have any questions regarding the above please do not hesitate to speak to me. Sam