Aerobic exercise is important for good health, but
it’s only half of the equation. For optimal fitness, longevity, and a lean
body, weight training is essential. If you avoid pumping iron because you’re
afraid of getting “bulky”, then you’re missing out on one of the best
fat-burning methods around. Here’s 10
good things that lifting weights can do for you:
1. Burn more fat. When you do a weight-training
program, your metabolism will stay elevated and you continue to burn fat for
several hours afterward. During regular cardio exercise, you stop burning fat
shortly after the workout.
2. Change your body shape. You may think your genes
determine how you look. That’s not necessarily true. Weight training can slim
you down, create new curves, and help avoid the “middle-age spread”. You won’t
bulk up – women don’t have enough muscle-building hormones to gain a lot of
mass like men. If you keep your diet clean and create a calorie deficit, you’ll
burn fat.3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.
4. Make you stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.
5. Build strong bones. It’s been well documented that women need to do weight bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.
6. Fight
depression. You’ve probably heard that cardio and low-impact exercises such as yoga
help alleviate depression, and weight lifting has the same effect. The
endorphins that are released during aerobic activities are also present during
resistance training. Many women find that regular strength training, in
conjunction with psychological treatment, helps lessen their depression
symptoms substantially.
7. Improve
sports fitness. You don’t have to be an athlete to get the sports benefit of
weight training. Improved muscle mass and strength will help you in all
physical activities whether it’s bicycling with the family, swimming, golfing,
or skiing …whatever sport you enjoy.
8. Reduce
injuries and arthritis. Weight lifting improves joint stability and builds
stronger ligaments and tendons. Training safely and with proper form can help
decrease the likelihood of injuries in your daily life. It can also improve
physical function in people with arthritis.
9. Get heart
healthy. Most people don’t realize that pumping iron can also keep your heart
pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases
your “bad” (LDL) cholesterol. It also lowers your blood pressure.
10. Defend
against diabetes. In addition to keeping your heart strong, weight training can
improve glucose utilization (the way your body processes sugar) by as much as
23 percent. The more lean mass you have, the more efficient your body is at
removing glucose from the blood, which can reduce complications from diabetes
or even help prevent type 2 diabetes in the first place.
Taken from:©University of the Fraser Valley, 2011
Get Fit. Stay
Fit.
Keith
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