Now undoubtedly you've bared witness to the common misconception that 'weights make you bulky', or have heard of and/or thought up concepts such as: lifting weights is dangerous, it's detrimental to my joints, and if I start then I can't stop or all of it will turn into fat. What if I told you that all of these 'theories' are all in fact a complete bunch of rubbish! In fact, resistance training will actually result in the exact opposite of these awful things occurring, as resistance training actually aids in strengthening the bodies' joints and connective muscle tissue, is not dangerous unless performed incorrectly, and can in no way turn fat free mass (muscle mass) into fat mass, as both are made up of completely different structural compounds. None the less, it is these stereotypical notions that have driven women away from the scary environment that is 'the weights room', and as a result has kept so many of them from experiencing the profound benefits of resistance training.
Fear no more!
It is time to put all these fears and uncertainties aside and embrace the fact that, resistance training is good for you! It can help you! Not only in achieving many of your health and fitness goals, but in all aspects of your life!
Let me explain.. Below is a list of reasons why YOU should be resistance training .
Become a fat burning machine!
Tired of feeling exhausted after running endlessly on the treadmill in order to shed away those few extra kilograms? What if I told you that there is another way. One of the huge advantages of resistance training is the body's ability to increase oxygen consumption both during and following resistance exercise. During resistance exercise, the amount of blood flow and oxygen to the working muscles increases dramatically in order to allow muscle contractions to occur, and to prolong muscle fatigue. As a result, this leads to what is referred to as excess post exercise oxygen consumption (EPOC). EPOC is simply the continuation of this cycle, lasting several hours and even days following a resistance training bout.
So why is this beneficial?
When your bodies' muscles increase their oxygen consumption, a higher level of caloric expenditure is needed in order to maintain energy levels which ultimately, induces an increase in metabolic function.
The more the merrier!
Ever wondered why women with more muscle stay relatively lean year round? This is because increasing both muscular strength and lean muscle mass, will result in your body burning more calories while at rest. As an example, consider a haulage truck compared to a mini cooper, ultimately, it is the truck that is going to expend more fuel rather than the mini due to the sheer size and weight required to move it. Similarly, this same concept can be applied to you, the stronger and bigger your muscles are, the greater their ability to burn calories as they require more energy as well as muscle contractions in order to move them.
Help, I'm stressed and can't sleep!
Strength training can result in vastly improving your quality of sleep, as it aids in your ability to fall asleep faster, wake less often throughout the night, and have much deeper and sounder sleeps. Many researchers have backed up these claims, indicating that those who participate in regular morning resistance training bouts are more likely to have an increased quality and length in their sleep that following night.
Furthermore, exercise can be a great way to manage and alleviate stress as researchers have reported that individuals who consistently partake in strength training exercise, lead much less stressful and more relaxing lives. In addition, it is also a great way to take one's mind off the thought of 'stress eating'. So the next time you're sitting at home stressed and thinking about that piece of cake in the fridge.. First of all, throw the cake out, you don't need it, then hit the gym! And I can guarantee that you will feel 1000 times better afterwards and also be one step closer towards achieving your goals.
Healthy body, Healthy Mind!
Unfortunately, as we age our bodies bone density and muscle mass begin to deteriorate and problems associated with muscular atrophy and osteoporosis (bone breakdown) become much more evident. Furthermore, these decrements are reported to be far more prominent among post-menopausal women as their bodies no longer secrete the adrenal hormone Estrogen. However, many studies have indicated that through performing regular resistance training exercise, one can greatly improve as well as prolong the likelihood of a reduction in their bone mineral density and muscle mass.
Furthermore, it has also been reported that resistance training among older adult populations, can greatly improve one's memory, focus, and cognitive function.
Every women wants to feel confident and comfortable in their own skin right? And although cardiovascular exercise can help you to lose weight, it can also be detrimental to achieving that hour glass figure that you have always been longing for. This is because if you are burning both fat and muscle, you may fall victim to losing those voluptuous curves as well. However you're in luck! As resistance training can and will in fact help to both create and sustain them in the long term through building longer, leaner, and more toned muscles, while shedding away the fat!
So ladies.. What are you waiting for!? It's time to hop off the treadmill and pick up those Dumbbells.
Vision Takapuna Personal Trainer*Disclaimer: Individual results vary based on agreed goals. Click here for details.