Research shows that girls who maintain a regular, moderate intensity training plans benefit from a comprehensive list of health benefits.
We understand that some still fear that weight training exercises may bulk them up too much, however, all the hype around the benefits of resistance training is slowly changing the attitudes of women in the free weights room, and we’re seeing that firsthand here at Move Health and Fitness.
Weight training exercise specialist and researcher Wayne Westcott, Ph.D., in of the South Shore YMCA in Quincy, Massachusetts, provides 5 great reasons explaining why weight training exercises for women should be taken seriously:
Weight Training Will Help You Lose Fat Than will Gain in Muscle. Westcott and his co-workers have done numerous weight training exercise studies involving tens of thousands of females and have not had anyone complain about bulking up. In fact, Westcott's research demonstrates that the average woman who potency trains two to 3 times each week for 8 weeks increases almost 1kg of lean muscle or weight and loses 1.5 kgs of fat. Unlike men, women normally do not gain size from resistance training, because in comparison to men, girls have 10 to 30 times less volume of the hormones which cause bulking up, clarifies Kraemer.
Weight Training Can Help Your New Muscle Fight Obesity. As you add muscles from strength training, your resting metabolic process will increase, so you will burn more calories all day long, notes Westcott. For every kilo of muscle you gain, you will burn 15 to 40 more calories each day. For instance, if you gain 2kg lbs of muscle and burn 30 extra calories for each kilo, you will burn 60 more calories each day, or approximately 1, 300 more calories per month. That equates to a loss of around 5 to 10 kilos in one year!
Weight Training Will Make You Stronger. Westcott's research indicates that a moderate weight training exercise program increases a woman's strength by 30 to 50 percent. Extra strength will make it simpler to accomplish some daily activities, like lifting kids or heavy groceries. Kraemer notes that most strength differences in between women and men can be explained by differences in body size and fat mass, kilo for kilo, girls can develop their potency at the same rate as men.
Your Bones Can Benefit From Weight Training. By the time you leave high school, you've established all the bone mineral density you will ever have unless you strength train, says Westcott. Research has found that weight training exercise may increase spinal bone mineral density by 13% in 6 months. So strength training is a strong tool against osteoporosis.
Weight Training Will Reduce the risk of Diabetes. Adult-onset diabetes mellitus is a growing problem for males and women. Maintaining a healthy Body Mass Index (BMI) through strength and cardio training helps reduce the risk of you developing diabetes.
Without a doubt, the benefits of weight training are undeniable. At Move Health and Fitness, our team of experienced Personal Trainers can create a customised training program to help you achieve your fitness goals.
Call us today and learn more about how weight training can help you increase your resting metabolic rate and boost your weight loss.