NaDon't run away from weights in 2020. I know that some women fear getting bulky like a man, but that generally does not happen. It's very rare and usually a case of genetics. Others, including men and women, fear that it will cause injury. However, when done properly with correct techniques and proper resistance that does not compromise form, weight lifting actually increases bone density, thus making us less prone to injuries. This is especially good news for women who are more susceptible to fractures once menopausal.
Other great benefits of lifting weights include decreased blood pressure and decreased blood glucose. As the heart is conditioned to circulate more blood per pump, which is what happens when we become more fit, less strain is placed on the heart improving our cardiovascular health allowing a reduction in blood pressure. And since a fuel source for the body is sugar, more commonly described as carbs, the body's muscles tend to take in and use glucose from the blood stream more easily. So the more muscle mass we have the more we can avoid or reduce the risk of Type 2 diabetes.
Another thing about lifting weights is that it simply makes us stronger, which in turn makes common everyday tasks easier. When less energy is exerted to perform tasks, then more energy is reserved to do other things. Reserving energy expenditures because we are stronger will make us more efficient.
Lifting weights also increases our muscle mass which is extremely important because muscles are the only thing in our bodies that burn calories. Therefore, the more muscle mass we develop, the better our metabolism will be. As a result, we are able to burn off more calories more quickly.
Lifting weights also lends to keeping us tight. I used to run for miles and miles when I was younger, but the jiggle didn't stop until I started lifting weights. Tight muscles equate to a tight body.
If you're in perfect health, I would recommend lifting heavier weights for a shorter period of time til exhaustion to force muscle development. If pregnant, it is not recommended to lift to exhaustion, to limit the stress on the unborn child. If your health is questionable, with a doctor's permission, I would start with lower weights for longer periods of time, until your condition improves, then gradually add more weights to reduce the repetitions and time.
While building muscle doesn't equate to replacing fat since they are two different components of your body, building muscle will allow you to burn more calories. Since fat is a utilized fuel source that supports energy expenditure, it does in fact lead to fat reduction. So while there is a correlation to having more muscle mass and losing fat, remember that one does not replace the other. Muscle does not replace fat and fat does not replace muscle. They are two different things.
In closing, exercising overall is good for you and will improve your mood with the hormones excreted. But weight training has many additional benefits that should be taken advantage of that are mentioned above. To take advantage of the benefits, we should include weight training in our exercise regiment at least 3 times a week for at least 30 minutes. Every other day is recommended to allow the body to rest in between workouts and give the muscles a chance to recover to prevent overuse injuries.
We can do calisthenics, using our body as resistance or hand-weights or weight machines, in commercial or home gym settings. We should allow up to 8 weeks to start seeing results. Don't give up prematurely because the change isn't happening fast enough. Most of us are trying to reverse years of adding on pounds, so it's important that we remain realistic instead of thinking that things are going to drastically turn around in a week or two.
Make lifting weights a lifestyle change as it'is a main component when it comes to maintaining weight loss. The change in your body composition having more lean muscle mass, keeps you from regaining weight due to your improved metabolism.
Now go forth and apply what you now know, if you didn't know it already and do and be better. Let's pound down.
Be blessed and stay encouraged. I love you.
Know Better. Do Better. Be Better.
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From the Author
Kathryn speaks from an educated and practical perspective when it comes to everything health and fitness. She has a degree in Exercise Science and is a certified Group and Personal Trainer with over 15 years of experience. She has worked in the public sector in gyms as well as corporate settings. Her years of experience and education has lead her to be a great teacher and motivator as her goal is to help as many people as possible improve their quality of life through healthy lifestyle choices
Invest In Some Weights. LInks below. I lover my Marcy home gym.