Resistance training for total women fitness!

Despite the legitimate arguments put forward by researchers and fitness experts over the past decade about the benefits of weight training for women, the number of women who decide to venture over to the strength section is still quite low.

Most women who exercise tend to divide their time between cardio machines and aerobics classes. Rarely do they use any type of resistance training to challenge their bodies. But resistance training is not just limited to hoisting iron next to some 250-pound bodybuilder, or trying to figure out how to use intimidating machines. There are many options that can be explored. The key to developing total women s fitness is a good

combination of cardiovascular training and eating healthy to lose weight, and yes, weight training!

The Big Eight:
Although there are others, the following are the top eight reasons why women should incorporate some type of resistance training into their workouts.

Fat loss:
Most only see weight training for women as a means to build muscle mass. But did you know that weight training can also help you lose weight, specifically body fat? Although cardio burns more calories while you re doing it, weight training burns more calories after you leave the gym. Weight training produces what s called an afterburn. This means that your metabolism is revved up and you ll be burning extra calories even when sitting

down watching TV. Weight training also causes fat loss by building muscle; and since muscle needs calories to exist, the more muscle mass you have the higher your resting metabolic rate (called basal metabolism).

Bone builder:
I ve fallen and I can t get up. Comedians may joke about elderly women falling down and breaking hips but it s no joking matter. As women age their bones become brittle because of less calcium deposition. The end result is a condition called osteoporosis. Weight training has been shown to combat this by stimulating the bones to absorb calcium and other bone-building minerals. Although weight training can t completely stop osteoporosis, it can go a long ways in minimizing the

effects.

Athletic performance:
Although it took decades for acceptance, most female athletes have strength coaches these days. Weight training has been proven to boost athletic performance as well as reduce the risk of injuries. It s also one of the primary reasons why many female athletes are still competitive well into their 30 s and 40 s. Now we realize that most readers are probably not competitive athletes. But we are sure that many of you do engage in recreational sports. A regular weight training routine might not put you in the Olympics but it will definitely reduce your risk of injuries. It will also probably enable you to keep playing longer than if you just did cardio workouts.

Injury

prevention:
Even though a healthy cardiovascular system is important, women s fitness also means having strong muscles. Think about it, you use your muscles during every waking moment. Even sitting at a computer requires a contraction of your abdominals, lower back, and other core muscles. Most day-to-day injuries can be reduced if not prevented by regular strength training. That awkward step off the sidewalk, which before would lead to a nasty sprain, will be just a slight annoyance if you have the muscles in your lower leg and foot strengthened.

A healthy heart:
One of the enduring myths about weight training for women is that it doesn t improve cardiovascular health. Well, it does, and if you keep your pace

up, resting no more than 20 to 30 seconds between exercises, you ll not only strengthen the muscles but stimulate your heart and lungs as well. In fact a fast-paced weight training circuit provides a more complete workout than cardio alone.

Diabetes Prevention:
Type II diabetes is becoming epidemic in Western society. Too much junk food and not enough exercise both contribute to obesity. Obesity in turn leads to Type II diabetes. To effectively prevent diabetes, women should employ various strategies to lose weight. Diabetes is characterized by an inability of the body to control blood sugar levels. There are numerous causes including under production of the sugar-controlling hormone, insulin, and decreased receptor sensitivity. Although all forms of exercise helps

prevent diabetes, weight training is especially beneficial since muscles use glucose as their primary fuel source. Healthy muscles will burn sugar or store it as glycogen, thus reducing the amount that is stored as fat.

A mental boost:
Ask just about everyone who takes up weight training how they feel afterwards and they ll say terrific. In fact many physicians and psychologists recommend weight training as a way to combat depression. Remember women s fitness is both physical and mental. Weight training helps in both respects.

It s fun!
Despite the reservations you may have about working out with weights, trust us, you ll love it. Instead of staying on the same cardio machine for 25 or 30 minutes, weight

training allows you perform many different movements during the same workout. They say that variety is the spice of life. Well weight training for women is a great way to spice up your workouts. [http://www.loseweight.md/women-fitness.html]women fitness articles? [http://www.loseweight.md/]http://www.loseweight.md Article Bob Howard 5/5/2006