Weighing in on resistance training: 5 reasons why women should lift
Dear Fitness Coach,
I am 33 year old female and not overweight. But I have noticed that over the past couple of years I am getting a little flabby in places-especially my arms and tummy. I am a runner/cyclist so I do exercise. I am way too young for bat wings! My husband has been after me to hit the 'iron' with him but I do not want to bulk up. Is there anything else I can do?
Jiggly-wiggly
Dear Jiggly,
Unbelievably, starting as young as 30, you start to lose about 1-2% of your lean muscle tissue every year. It is all part of the natural aging process. That is why you have noticed a laxity in your arm and abdominal muscle tone. However, you can significantly slow down or even prevent this atrophy through weight training.
Most women who exercise are spending most of their work-out time on cardiovascular exercise. Make no mistake: cardiovascular or aerobic exercise will not help you tone, firm or get rid of that belly fat. Whatever your reasons for avoiding the weights, if you are a woman, here are five legit reasons why you need to take strength training seriously.
1. You get that toned, defined look. Increasing your muscle tissue will result in a firmer, leaner appearance.
2. You Will Lose Body Fat. A study at the YMCA in Quincy found that the average woman who does strength training two to three times a week for two months will gain nearly 2 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.
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3. You Will Gain Strength Without Bulk. Researchers have found that, unlike men, women typically don't gain size from strength training, because women have 10 to 30 times less of the male hormones that cause muscle hypertrophy.
4. You Decrease Your Risk of Osteoporosis. Researchers have found that weight training can increase spinal bone mineral density by 13% in 6 months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.
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5. You Will Improve Your Athletic Performance. Over and over again, researcher have concluded that strength training improves athletic ability in all but the most elite athletes.
