Wednesday, January 03, 2007

10 Reasons Women Should Lift Weights

This list was posted by a fellow nestie and I was really inspired by how much I am actually helping my body my lifting weights. Keep in mind when I say I lift weights, I'm not hoisting 500 pound barbells over my head while grunting loudly and sporting a spandex onsie. But I am trying to tone my muscles, working each group out until they're fatigued and increasing weight as I go.

Some of these points I knew but many of the health benefits were news to me!

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You Will Be Physically Stronger.
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury.

Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

No more excuses for making Marco haul the groceries up all 4 flights of stairs.

You Will Lose Body Fat.
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

Yay for burning more calories all day long!

You Will Gain Strength Without Bulk.
Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.

See and women always say they don't want to 'bulk up' now we know that's just a cop out!

You Decrease Your Risk Of Osteoporosis.
Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

Yay for no Osteoporosis!

You Will Improve Your Athletic Performance.
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes. Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

So my leap frog skills are getting better by the month and I didn't even realize it!

You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

As a sufferer of low back pain, I'm glad to know I'm helping myself.

You Will Reduce Your Risk of Heart Disease. According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.

Heart disease runs rampant in my family. I need all the help and protection I can get.

You Will Reduce Your Risk of Diabetes. In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

Another disease that's prominent in my biological line... Diabetes.

It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

You Will Improve Your Attitude And Fight Depression.
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

We all can use some help being a little more cheerful, have a little more spring in your step, no?

So there you have it guys, or rather girls! I'm sure the benefits are very similar if not the same for men so guys you start lifting too!

1 comment:

Elizabeth Quinn said...

This is Elizabeth Quinn from the Sports Medicine Newsletter. Please cease and desist the unlawful use and copywrite infringement of my newsletter. Failure to do so, will result in me kicking your arse. And don't think I can't do it, I've been lifting weights!