Women as well as Strength Training Benefits
- January 19, 2017
- Posted by: marlenedubois
- Category: Home Health Aide Training
When of which comes to women’s health, strength training can have a positive impact on women of all ages, sizes, as well as 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! currently, just to make sure of which is actually clear, I am not talking about bodybuilding for women; I am talking about strength training. There is actually a difference. Bodybuilding for women is actually geared for women who competitively lift weights, whereas strength training is actually simply a type of exercise in which resistance is actually utilized to strengthen as well as enlarge muscles, bones, tendons, as well as ligaments. However, strength training for women serves many additional purposes in addition to just increasing lean muscle mass.
Strength Training as well as Menopause
According to Mayo Clinic, menopause is actually defined as the permanent end of the menstruation cycle in which the ovaries stops producing estrogen as well as progesterone. This kind of is actually 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 of which a woman suffering through 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 is actually a type of activity of which can alleviate some of the symptoms of menopause! The first one I am going to talk about is actually osteoporosis. During the first couple years after menopause, women’s bone density decreases at a rapid rate causing them to become more brittle. This kind of decrease in bone mineral density greatly increases the risk of osteoporosis in women. of which is actually why strength training for women is actually crucial, especially as they age! Strength training causes what is actually referred to as a “minimal essential strain” on the bone. Basically, the bones are stressed just enough to stimulate fresh bone formation. Did you know of which when strength training weight-bearing exercises are performed, your bones actually slightly bend to compensate for the stress? Crazy right? I know! However, of which is actually a completely normal as well as an extremely advantageous process of which leads to stronger as well as 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 additional exercise of which utilizes all or most joints within the body.
Strength Training as well as Abdominal Fat
Strength training is actually as well as has always been an extremely effective method for reducing or eliminating abdominal fat altogether! of which 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?” of which statement is actually 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 of 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 as well as still have ripped muscles of which is actually why! The fact is actually 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! as well as since women have predominantly higher body fat percentages than men of which is actually even more crucial for women to incorporate of which 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 additional hand, raises your metabolism temporarily however 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, as well as 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 as well as 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, however also can significantly reduce the chances of osteoporosis as well as 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 as well as hardening bones. Although I mainly focused on This kind of type of training for women in This kind of article, aerobic endurance exercise is actually extremely important as well, along with high impact sports such as volleyball as well as basketball.