Benefits Of Strength Training For Women: What Strength Training Does For You
When you think strength training for women, do not think you might bulk up like a male weight lifter
. Women do not bulk up with strength training without extraordinary efforts and medical intervention.
Instead, women slim down with strength training (ST). Perform an ST program 3 times a week and don't cut a calorie of your diet, and you can lose four pounds or more a year. Better still: Substituting fat cells with heavier muscle cells means that you will grow a lot slimmer than if you simply lost the same weight in fat. Your clothing size will go down.
Better news -- ST produces a continued effect on your metabolism and calorie consumption. ST pumps up your metabolism for the rest of the day -- more than aerobic exercise will. It adds up to roughly 100 calories a day, over 350,000 calories in a year (10 + pounds) -- for doing nothing! Additionally, when you replace 10 pounds of body fat with 10 pounds of lean muscular tissue, you will use up 7 to 10 times as many calories per pound. Fat consumes 5 calories per hour while lean muscle needs 35-50 calories per hour. ST not only diminishes your bulk, it makes it way easier to keep it off!
Another really important pretty much women-only reward is the benefits in warding off weakening of bones. ST builds up muscles, ligaments, and tendons in addition to bones. All of these work against the dangers caused by bone loss. A stronger body will help prevent damage if you fall, and a stronger body will make you much less likely to fall.
ST can be done in various ways. What's best? You can get going just by lifting your own body weight, but you will soon require something more. Dumbbells and barbells, resistance tubes and bands, and workout machines can all be used.
Dumbbells and barbells come in gradually increasing weights that keep your program on track. To avoid "accommodation", where your body stops using as much energy to do the same work, you need to vary what you are doing every three weeks. If you go to the health and fitness center, you will have the ability to choose among a large set of both hand-held dumbbells and the larger barbells. If you are working out at your home or at your office, you want something less cumbersome. The Bowflex SelectTech 552 dumbbells are a great option for women wanting to exercise at home. A twist of a knob is all that's needed to change the weight from 5 through 52 pounds, all most women will ever need. They take barely more space than a single pair of ordinary dumbbells.
Elastic bands or tubes work great and require a very small amount of space. The lighter the color, the lower the resistance, the darker, the greater. You'll want a rainbow of bands in time.
The alternation of dumbbells, bands/tubes, and your own body can offer superb strength training for any woman for years.
by: Thomas Christopher
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