This means that weight training will help to boost your metabolism, and in turn, burn more calories, meaning a reduction in body fat and improve weight loss. Exercise releases endorphins which improve your mood, prevent pain, and fight depression.
Women who strength train commonly report feeling more confident and capable as a result of their training. This is due to levels of testosterone women have compared to men. Because of this, women will develop muscle tone and definition without the size. Weight training not only strengthens muscles but also increases bone density.
This reduces the risk of fractures and broken bones. And that's part of the reason why, perhaps, folks are beginning to think differently about strength training, which is a good thing. From weight loss to better heart health, and so much more, here are eight strength training benefits every gal should know about.
While cardio is excellent for heart health, it can't really compete with strength training when it comes to building muscle. That's not to say you can't build muscle running or doing other types of cardio that rely on weight-bearing moves think: dance and HIIT or resistance hi, swimming!
That's because strength training, a. What this means is that, while any weight-bearing workout will actually help strengthen your joints yes, even running , you can reap those results while reducing your risk of injury if you opt for resistance training. Another plus of strength training? Many moves—like squats and lunges—actually strengthen your joints while mimicking functional movement patterns think bending down to pick up a baby, pushing a heavy door, or getting up from a chair , says Megan Roup , CPT, celebrity trainer and founder of dance-inspired workout The Sculpt Society.
So, you'll be helping to keep your hips, knees, ankles, wrists, elbows, and shoulders healthy while also training your bod to make every day activities easier, too. While it's more difficult to build muscle via aerobic exercise, strength training is actually one of the best, low-impact cardio workouts.
The key is to focus your workouts on compound movements, which involve more than one joint and muscle group and not to rest for very long if at all in between exercises. One of the perks of building muscle with strength training? Lift body 15cm to 20cm off ground. Do not arch your back or lower your hips. Keep eyes on your hands without lowering your head or tucking in your chin. Lower and repeat. Rest for 30 seconds - 1 minute between each exercise. Repeat the circuit 3 - 4 times with 2 - 3 minutes of rest between each round.
Switch up your routine with different exercises to keep yourself from getting bored. Opt to increase the number of reps, adjust the rest timings or incorporate resistance bands, if you are at a more advanced level. For those with a variety of equipment at your fingertips, free weight exercises can help you build up your strength.
If in doubt, you can aim for 2 - 3 sets of 8 - 12 repetitions. Kneel on a bench with your right knee and put your right hand on it. With your left foot stepped out wide, a dumbbell hanging down in your left hand and your back in a neutral position, drive your left elbow up and lift the dumbbell to your torso. Lower your elbow and repeat. Sit on the floor with your upper back against a bench.
Roll a barbell onto the front of your hips. With your knees bent and shoulders on the bench, drive hips off the floor until your back is parallel to the ground. Slowly lower your hips back down and repeat. Stand up straight while holding a dumbbell on each hand. Step on the platform bench or box with your right leg. Use your right heel to exert force and lift the rest of your body until your left leg is on the platform.
Return to the original position by stepping down with your right leg first. Alternate between right and left leg until the desired number of repetitions. Probably the most common form of strength training, deadlift, can look pretty intimidating to beginners. Place an empty bar minus any weights on the floor and stand with feet hip-width apart.
Grip the bar and position hands a little wider than your feet. Keep your bottom low, chest up and back flat. Drive your legs up and stand up straight with your shoulders back and arms straight down. Think of strength training less as muscle training and more as bringing power to your entire body. When we say resistance training is a great exercise option for everyone, we mean everyone. Unfortunately, many people assume that strength training is the same thing as bodybuilding. But the truth is, strength training has enormous benefits for both men and women.
The best weight workout does more than builds muscles. As muscles become toned, the body begins to lose fat tissue and becomes more firm. When it comes to training, anything that is considered a healthy practice for men is also healthy for women.
Strength training workouts for women may focus in more on toning, on endurance, and on firming up the muscles. They can also focus on core strength. In many cases, strength training workouts for men focus more on muscle size.
But these two approaches are not gender-specific, and are entirely dependent on your personal fitness goals. We want to make one thing clear: we are not saying that strength training is the only form of exercise, or even the best form of exercise.
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