Women along with also Strength Training Benefits
- January 20, 2017
- Posted by: marlenedubois
- Category: Home Health Aide Training
When the item comes to women’s health, strength training can have a positive impact on women of all ages, sizes, along with also fitness levels. In fact, strength training, also known as resistance training, can be just as much a health benefit to women’s health as men’s health, if not more! at This particular point, just to make sure the item will be clear, I am not talking about bodybuilding for women; I am talking about strength training. There will be a difference. Bodybuilding for women will be geared for women who competitively lift weights, whereas strength training will be simply a type of exercise in which resistance will be utilized to strengthen along with also enlarge muscles, bones, tendons, along with also ligaments. However, strength training for women serves many some other purposes in addition to just increasing lean muscle mass.
Strength Training along with also Menopause
According to Mayo Clinic, menopause will be defined as the permanent end of the menstruation cycle in which the ovaries stops producing estrogen along with also progesterone. This particular will be a normal occurrence in older women, particularly women around the age of 50 years old. Unfortunately, although not a medical illness, menopause can have a severe negative impact on a woman’s life.
Common symptoms which a woman suffering by menopause might experience include:
- Irregular periods
- Decreased fertility
- Vaginal dryness
- Hot flashes
- Sleep disturbances
- Mood swings
- Increased abdominal fat
- Thinning hair
- Loss of breast fullness
Fortunately, weight training will be a type of activity which can alleviate some of the symptoms of menopause! The first one I am going to talk about will be osteoporosis. During the first couple years after menopause, women’s bone density decreases at a rapid rate causing them to become more brittle. This particular decrease in bone mineral density greatly increases the risk of osteoporosis in women. which will be why strength training for women will be crucial, especially as they age! Strength training causes what will be referred to as a “minimal essential strain” on the bone. Basically, the bones are stressed just enough to stimulate completely new bone formation. Did you know which when strength training weight-bearing exercises are performed, your bones actually slightly bend to compensate for the stress? Crazy right? I know! However, which will be a completely normal along with also an extremely advantageous process which leads to stronger along with also denser bones, ultimately reducing the risk of osteoporosis in women. To achieve the greatest increase in bone mineral density, perform structural, weightbearing exercises such as squats, deadlifts, standing shoulder presses, jump rope, or any some other exercise which utilizes all or most joints inside body.
Strength Training along with also Abdominal Fat
Strength training will be along with also has always been an extremely effective method for reducing or eliminating abdominal fat altogether! the item increases lean muscle, which causes the body to burn more calories thereby decreasing body fat. Have you ever heard the expression “muscle burns more calories than fat?” which statement will be true! Muscle does burn more calories than fat (73 more calories per kilogram per day, to be exact). In fact, a recent conservation estimate showed which a person with 2.2 kg more muscle could burn calories corresponding to 1 kg of fat in one year (1). If you have ever wondered why bodybuilders can eat such a massive amount of food along with also still have ripped muscles which will be why! The fact will be your body consists of either have fat or muscle. To have a higher percentage of muscle than fat in your body, you must weight train! along with also since women have predominantly higher body fat percentages than men the item will be even more crucial for women to incorporate the item into their exercise regimen! Additionally, strength training in general will help your body burn calories for a long period of time, sometimes even up to 72 hours! Cardiovascular exercise, on the some other hand, raises your metabolism temporarily although does not cause the body to burn calories for several hours later.
If you actually want to rev up your body’s fat burning potential try circuit training. Circuit training involves conducting exercises back to back without any rest. For example, a typical circuit training routine could consist of squats, pushups, pullups, squat jumps, along with also crunches. To conduct a circuit workout, you could perform a set number of repetitions for each exercise without any rest between each exercise. Then, after you complete the “circuit” of exercises, you rest 30 to 60 seconds along with also complete the circuit over again. Repeat each circuit 5 to 10 times per workout, depending on level of fitness.
As you can see, strength training for women not only increases lean muscle mass which increases the metabolism, although also can significantly reduce the chances of osteoporosis along with also decrease abdominal fat as well. When women go through menopause their bone mineral density tends to decrease at a rapid rate. However, strength training can reverse the process of weakening bones by causing an increase in bone mineral density. Structural, weight bearing exercises are most effective for strengthening along with also hardening bones. Although I mainly focused on This particular type of training for women in This particular article, aerobic endurance exercise will be extremely important as well, along with high impact sports such as volleyball along with also basketball.