Women and Bodybuilding: Great for Physical and Mental Health | Health
Believing that lifting weights will make them bulky and muscular, many women tend to avoid weight training, instead of burning out cardio sessions. But researchers find that strength training offers immense benefits for women. And that won’t make them muscular at all.
If you suddenly imagine your body looking like a female bodybuilder, remember that they spend several hours in the gym lifting heavy weights, and many are taking specific muscle building supplements and steroids.
Strength training actually has great benefits for a woman’s overall physical and mental health. Among other things, it reduces body fat, increases lean muscle mass, burns calories more efficiently, increases metabolic rate, increases bone density, improves flexibility and balance, improves mood, reduces fatigue and stress and improves overall strength and endurance.
Strength training is the perfect way to change a woman’s body composition, giving her more muscle definition. A lean, toned and firmer body will be the result. And what woman doesn’t want that?
Experts advise women to challenge their bodies for much better results. In fact, the benefits of strength training far outweigh those of cardio (aerobic exercise).
For women who hit the gym, chat with your fitness instructor about adding strength training to your routine, and learn the proper form and techniques. For those who work out at home, get advice and instruction from a fitness expert, buy specialist strength training DVDs, and visit a fitness equipment store to purchase what you’ll have. need.
Here are some tips and benefits of bodybuilding for women:
– START SLOW: Women do not need to opt for the heavy weights and resistance equipment that men use. In fact, using equipment like a resistance band and five to ten pound dumbbells can be very effective and give great results. When you are just starting strength training, start slowly and with light weights. Two to three strength training sessions per week lasting 20 to 30 minutes are sufficient for most people. And the overall results are quick.
– GRADUALLY INCREASE THE REPETITIONS: choose a weight or a resistance level heavy enough to tire your muscles after about 12 repetitions. When you can easily do more reps of a certain exercise, gradually increase the reps and mix up the workouts before considering increasing the weights. It is not necessary for women to go for heavy weights to see amazing results. Starting with five pound weights and then going up to a maximum of 20 pounds once your muscles have built up can do the trick.
– REDUCE BODY FAT, BUILD MUSCLE: According to research, the average woman who exercises two to three times a week for two months will gain almost two pounds of muscle and lose 3.5 pounds of fat. As her muscle mass increases, her resting metabolism increases and she burns more calories throughout the day. For every pound of muscle gained, she burns an additional 35 to 50 calories each day.
– BURN MORE CALORIES: A study published in The Journal of Strength and Conditioning Research found that women who strength training burned an average of 100 more calories in the 24 hours after finishing their workout. Strength training is the perfect way to achieve a post-burn effect.
– PLATEAU BREAK: If you’ve hit a plateau in your weight loss plan, adding some strength training to your fitness routine is a great way to break it.
– GET OFF FLOWERS: Several women have been pounding the treadmill and cardio workouts for months trying to get rid of fat on their arms, abdomen, legs, and other areas, to no avail. Adding weight and resistance training are great for toning up those problem areas.
– STRENGTHEN BONES, REDUCE THE RISK OF OSTEOPOROSIS: Research has shown that strength training strengthens the skeletal structure of the body, which means higher bone density. It can increase spine bone mineral density (and improve bone modeling) by 13% in six months. This significantly reduces the risk of osteoporosis.
– REDUCE BELLY FAT: A University of Alabama study found that women who lifted weights lost more intra-abdominal fat (deep abdominal fat) than those who just did cardio.
– GAIN STRENGTH WITHOUT VOLUME: Studies have shown that unlike men, women generally do not gain large muscles through strength training, because compared to men, women have 10 to 30 times less hormones that cause muscle enlargement. Women will, however, develop muscle tone and definition.
– IMPROVE PERFORMANCE: Consistent research has shown that strength training improves athletic ability. No matter what sport you specialize in, strength training has been shown to improve overall performance and decrease the risk of injury. A University of Hawaii study found that circuit training with weights increases heart rate by 15 beats per minute, more than running at around 60 to 70 percent of your maximum heart rate.
– INCREASES SEXUAL CONTROL: Strength and resistance training increases testosterone levels, which has an impact on libido and sexual performance. Every time you break down and rebuild muscle by lifting weights or doing strength training, you create a spike in testosterone production that lasts for several hours. Women also tend to feel sexier, more attractive, and more confident in their bodies, with more energy and strength after weight training.
– IDEAL FOR BACK PAIN, ARTHRITIS AND REDUCING THE RISK OF INJURY: While strengthening muscles, strength training also strengthens connective tissues and increases joint stability. It acts as a reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening lower back muscles had an 80 percent success rate in eliminating or relieving lower back pain. Other studies have indicated that weight training can ease osteoarthritis pain and strengthen joints.
– REDUCE THE RISK OF HEART DISEASE AND DIABETES: According to Dr. Barry A. Franklin, of the William Beaumont Hospital in Royal Oak, Michigan in the United States, weight training can improve cardiovascular health by lowering LDL cholesterol (“bad “), By increasing HDL (” good “) cholesterol and lowering blood pressure. Adding cardiovascular exercises further increases the benefits. He also noted that when a woman exercises with weight, it improves the way the body processes sugar, which can reduce the risk of diabetes. Research indicates that weight training can increase glucose utilization in the body by 23% in four months.
– CUT THE RISK OF CANCER: A University of Florida study found that people who performed three resistance training sessions three times a week for six months experienced significantly less oxidative cell damage than non-weightlifters. This is important because damaged cells can lead to cancer and other diseases. And in a study published in Medicine and science in sport and exercise, scientists found that resistance training accelerates the rate at which food is moved through the large intestine by up to 56 percent, an effect that is believed to reduce the risk of colon cancer.
– YOU WILL SLEEP BETTER: Australian researchers observed that patients who performed three total bodyweight workouts per week for eight weeks experienced a 23% improvement in sleep quality. In fact, study participants were able to fall asleep faster and sleep longer than before they started lifting weights.
– IMPROVES OVERALL STRENGTH AND BALANCE: Strength training is the perfect way to improve overall physical strength and balance, which not only makes everyday tasks easier, but will soon allow you to perform your weight training sessions with much more of ease. Studies have shown that even moderate weight training can increase a woman’s strength by 30 to 50 percent. Research also shows that women can build strength at the same rate as men.
– IMPROVE YOUR MOOD: A Harvard University study found that 10 weeks of strength training reduced symptoms of clinical depression more successfully than standard counseling. Women who strength train generally report feeling more confident, much better, and able as a result of their routine. And researchers at the University of Alabama-Birmingham found that people who did three strength training exercises per week for six months significantly improved their scores on measures of anger and general mood.
– INCREASE YOUR BRAIN POWER: Brazilian researchers found that six months of resistance training improved cognitive function in weightlifters. In fact, the workouts resulted in better short and long term memory, better verbal reasoning, and longer attention span.
– YOU CAN TRAIN AT ANY AGE: Women of all ages can benefit tremendously from weight training. In fact, studies have shown that women aged 70 to 80 have developed significant strength through weight training, so strength improvement is possible at any age. Strength training also fights the aging process by maintaining lean muscle tissue, making older women look younger.
– DO NOT MONITOR THE LADDER: Remember that by doing weight training you are reducing body fat and increasing muscle mass, which is heavier so that your weight can actually increase. Judge your overall results with a tape measure, seeing the reduction in body circumference and inches, how your clothes fit, before you start using the scale to assess your results.
– REST BETWEEN WORKOUTS: To give your muscles time to recover, get a full day’s rest between exercise for each specific muscle group. And listen to your body. While mild muscle pain is normal, sharp pain and aching or swollen joints are signs that you’ve overdone it.
– PROTEIN IMPORTANT: Eat a healthy and balanced diet, with lots of protein to benefit from bodybuilding. And, of course, hydrate yourself.