Recently, strength training has gained a lot of popularity and is gathering more and more of its supporters. It is difficult not to notice how many health benefits regular training with a load brings; from a positive effect on our joints, bone density, reducing the incidence of all “civilisation” diseases, slowing down aging processes, reducing body fat or improving your figure, to increased confidence and feeling better every day.
However, despite all the benefits of strength training, many women are still reluctant to this type of effort and fear the growth of “giant muscles”; preferring to go to popular fitness centres or take up an activity on a cardio machine (e.g. treadmill), thinking that in this way she will achieve her desired goal (better figure, health, fat reduction etc).
And that’s why, in this article, I will try to give you – WOMEN, the benefits regular strength training brings.
BETTER PROFILE AND FAT TISSUE REDUCTION
For most women, the adventure with any physical activity begins with aerobics, fitness or hours spent on cardio machines … why? Because if most women do so, why not me, but after half a year of coming to training, you can still see the same women doing the same thing without seeing any effect.
In this case the best solution is strength training. It is best in the case of fat reduction with simultaneous body re-composition and in the long term, because it works long after physical exercise is over.
Strength training also perfectly stimulates the hormones responsible for burning fat and using it as a source of energy at a later time. In addition, studies also show that fitness / aerobic training or long-term work on cardio machines even lead to faster muscle loss than long-distance running, which should not be a desired effect as it leads to a decrease in the metabolic rate (2-3% ).
So the effect is exactly the opposite – instead of a slim, firm, fat-free, healthy body, we get deprived of proper tone, “lean” but with excess body fat, not a healthy body. Another argument in favour of training with a load is the desire to get the proverbial “flat / sculpted” belly. To achieve this effect, we first need to “expose” our hard-developed muscles from under the layer of adipose tissue, which in this area of our body is directly associated with an elevated inflammation factor and an elevated level of cortisol. Both these indicators increase with prolonged aerobic training (aerobics, cardio machines), and decrease with adequate regular strength training. In addition, there are no better exercises strengthening and shaping the muscular tone, and at the same time a healthy figure, than squats with a barbell, deadlifts, any bench press or pull ups.
STRONG BONES AND OSTEOPOROSIS PREVENTION
Strength exercises are also the best method for strengthening bones and preventing osteoporosis symptoms. Multi-joint exercises with a load, such as squats, deadlifts or bench lifting above the head are the most effective ways to strengthen bone mineral density.
BETTER FUNCTIONING OF THE BRAIN AND DELAYING ITS AGING
It is widely known that physical activity has a positive effect on the brain. Strength training affects it even more effectively, because firstly it reduces the level of inflammation in the brain associated with mental illness and premature dementia and secondly it improves the cognitive functions of women of all ages
IMPROVEMENT OF REPRODUCTIVE FUNCTIONS AND HEALTHIER PREGNANCY
Appropriate strength training has a very positive effect on a womans hormonal balance. First of all it improves estrogen metabolism in young women, which reduces the risk of cancer, lowers unwanted body fat, minimises menstrual irregularities and premenstrual symptoms (PMS). Secondly, it stimulates fertility and reduces body fat, which has a great impact on a healthy pregnancy, but also on the health of the child, who, after birth, has better insulin sensitivity and a lower risk of getting sick in the first years of their life. Thirdly, according to research, women who previously did weight training, did not gain too much weight during pregnancy, had better glucose tolerance and reduced the risk of gestational diabetes to zero.
Every time our body fights illness or injury the level of cortisol (stress hormone) increases significantly, as well as the level of muscle tissue. Strength training slows down the pace of these changes, and muscle mass, which is its positive effect, helps the body survive the fight against infection.
Adequate muscle mass is one of the basic factors inhibiting the symptoms of aging, and is also correlated with a reduced percentage of morbidity and trauma. In addition, strength training is the basic “tool” to prevent sarcopenia obesity in older people (gaining fat + loss of muscle mass) and slowing down the rate of cell aging in our body. In addition, it helps to rebuild our tissues and mitochondria, which contribute to energy expenditure (produce ATP) and play a very important role in cell regeneration processes.
APPROPRIATE AND REGULAR STRENGTH TRAINING WILL THEREFORE BRING COUNTLESS BENEFITS FOR EVERY WOMAN. DESPITE THE WIDESPREAD CONVICTION THAT IT IS INTENDED MAINLY FOR MEN, WOMAN CAN AND SHOULD ALSO BENEFIT FROM IT’S BENEFITS PRIMARILY FOR THEIR OWN HEALTH, BETTER MOOD, SELF-CONFIDENCE BUT ALSO FOR SILHOUETTE / VISUAL REASONS. THIS IS THE BEST WAY TO ACHIEVE A SLIM, FIRM AND WELL-OUTLINED FIGURE.