|
|
|
WHAT'S NEW
|
 |
|
|
|
|
|
Women's strength training
|
|
|
Tone up with our guide to lifting weights in Fitness Express: Part 5
|
|
|
By Homemakers and the YMCA Fusion Fitness Team
|
|
|
|
|
Take the world of weights by storm! In our fifth Fitness Express instalment, discover the tons of benefits that make weight training so fantastic for women, and get started safely -- at home or the gym -- with tips and exercises from the YMCA.
What's great about weights?
Weight training not only builds muscle mass, making us stronger and therefore less susceptible to injuries and chronic pain, but it also lowers blood pressure and cholesterol levels, increases endurance and agility and reduces the risk of heart disease. Weight lifting is especially important for women because it increases bone density, ultimately preventing osteoporosis. Bones are connected to muscles by tendons and ligaments and get stronger when muscles are forced to adapt to new pressure. Lifting free weights also improves coordination by activating neuromuscular pathways that connect muscles to the central nervous system.
Will I become bulky?
Not necessarily. Professional bodybuilders purposely bulk up by taking testosterone and lifting heavy weights (45 kilograms or more). However, if you do more repetitions using lighter weights, it's unlikely you'll get bigger, even if you have a genetic predisposition to bulking up.
Weight training actually burns more calories throughout the day because it builds muscle, and because muscle is active tissue, unlike fat, our metabolism increases to maintain the muscle. Weights are especially beneficial in midlife when metabolism slows down because we lose lean body mass.
Muscle is denser than fat and weighs more -- so stop looking at the scale and start looking at your waistline. Weight training shapes and sculpts muscles, making you leaner and more sleek. You may find that your weight increases but your clothes get looser.
Are there cardiovascular benefits?
No, which is why you want an integrated fitness routine that combines cardio and weights. Muscle and fat are different tissues; fat does not turn into muscle. Weight lifting simply builds muscle on top of fat, so the only way to eliminate fat is through diet and cardiovascular exercise.
Chat with other readers about health and exercise in our forums.
Page 1 of 2
|
|
|
|
|
|
|
|
|
|
|
 more articles |
|
|
|
|
|
|
