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Reasons to Gain Muscle

Resistance Training for Women- Six Reasons to Use It

Why Resistance Training for Women Is Invaluable

resistance training for women

More Women Are Now Doing Resistance Training

A new idea is beginning to grow in the strength-building world, but it is still catching on.  Resistance training for women over 40 is an idea that would have been unheard of only a few years ago.  But women are now seeing the advantages of resistance training, and many are getting into muscle building programs.  But even so, going to a fitness center these days you will still see nearly all women still doing cardiovascular training.

There are many reasons why women should get involved in resistance training, and we will give a few here, with special emphasis on why it is important for the health of women over 40.

Resistance Training Lowers Your Injury Risk

Weight Work for Women

Weight Work for Women

1.    Lower your injury risk. The obvious advantage is developing more powerful muscle mass, but possibly even more significant will be the strengthening of joints and connective tissues.  This can be done with weights much better than with aerobic training.  A recent study showed that there was a 80% chance of reducing or eliminating ache in the lower back by strengthening muscles in that area.

2.    Reduce the risk of osteoporosis. By including calcium in the diet and with six months of exercising with weights, it was revealed that spinal bone mineral density could increase by as much as 13%.

3.    Muscle without bulk. Women have always been skeptical of the fact that they would bulk up if they lifted weights.  They will develop muscle definition and tone, but because women have 10-30% less muscle-building hormones than males, they will not bulk up.  Everyone generates testosterone, but males have it in much higher amounts.

4.    To get rid of body fat.  Tests have shown that an average woman who does resistance training 3 times a week for 2 months is going to gain about 2 pounds of muscle and lose over 3 pounds of fat.  Lean muscle raises resting metabolism, and that increase in metabolism burns calories.  Each pound of muscle you gain will let you burn 35-50 extra calories each day.

5.    Become physically more powerful.  Chores that would require more strength will be easier, allowing anyone who gets stronger to be more self-sufficient.  Chores that require a bit more strength are going to be easier to accomplish as you get stronger.  In addition, research has shown that even moderate strength fitness could enhance women strength at the similar rate as men.

6.    Reduce the danger of diabetes and heart disease.  Research tells us that weight exercise for women may increase the utilization of glucose by 23% in four months.  This will dramatically lessen the danger of diabetic issues.  Heart health can also be enhanced in a number of ways, including lowering LDL cholesterol and blood pressure reduction.

Resistance Training for Women Can Help Your Mental State

Perhaps even of greater importance will be what it can do for your mental health.  A Harvard study said that ten weeks of strength training was able to reduce clinical depression more than counseling.  The endorphins released with exercise is going to raise the mood naturally.

Endorphins are natural feel good chemical substances, and exercise releases them as well as adrenaline, serotonin and dopamine.  Finding a good fitness center for your needs should be a priority, and one which is able to suit your weight training needs is going to be just as important for women as for men.


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Exercise and Stress- Exercise Helps Decrease Your Anxiety Levels

Increase Exercise and Stress Will Go Down

exercise and stress 1It has become more evident of the relationship between the lack of exercise and stress.  Inherently we probably sense this is true, as we do feel less stressed after exercise.  Also, those people who exercise regularly but take a break from exercise for awhile feel the urge to exercise as a stress reducer.  But so many sedentary people who haven’t gotten the benefits of muscle4weightloss programs just allow the stress to pile up, but can’t figure out what to do about it.

So if we are not convinced that exercise relieves stress, perhaps if we had better knowledge as to why it does, hopefully it will provide some motivation for exercising.  Sometimes all it takes to get the ball rolling is that first step.  If you can fully commit to 21 days of workouts, research has indicated that in that time you can turn exercise into a habit.

Exercise and Stress- 3 Ways Exercise Helps Decrease Anxiety

1.    Elevates blood flow. The Journal of the American Medical Association has said that people who endure high stress levels also have greater times of insufficient blood flow into the heart.  Tension causes muscles to contract and blood vessels to constrict.  In time, that tension can interfere with blood flow, which causes poor blood circulation leading to several health issues.  Exercise relaxes those muscles and promotes better blood flow. Swimming, running, fast walking or cycling are all cardio workouts that will be the most effective to raise the heart tempo and improve circulation.  Try to get the heart rate to increase to about 120 beats for 15 minute intervals of exercise and stress will diminish.

Stress Management: How To Remain Calm In A Crisis: Twenty-one Days To De-stress Your Life

Stress Management: How To Remain Calm In A Crisis: Twenty-one Days To De-stress Your Life

2.    Exercise as a reaction to “fight or flight”.  Anxiety for our prehistoric ancestors was a means of survival.  When threatened, stress will prompt the heart and the nervous system in order to either get ready for battle or flee.  This rush of energy was needed for survival, and when the threat was over, there came a relaxation response.

Except for those in certain high-threat vocations, most of us are not confronted with flight or fight situations.  But stress however is still part of our everyday existence.  High intensity training can be a release that allows us to expend energy, followed by the respite time to let ourselves recuperate.  Any exercise routine or activity that allows you to physically exert yourself is going to help shrink anxiety levels and increase your long-term good health.

exercise and stressEndorphins Play a Major Part in Reducing Stress

3.    Endorphin level gets amplified. Endorphins are those feel-good neurotransmitters that are created by our brain to make us feel good all over.  They are mood enhancers that help decrease anxiety and improve sleep.  Yoga is one of those stress releasing workouts that many people are getting into, as the work not only on the body but proper breathing and going into states where the mind has control over stress.

So if a great amount of stress is mind-induced, what is the value of exercising the body so vigorously?  Every aspect of how our bodies function are all intricately woven together, and one aspect is going to have a direct or indirect relationship on the other.  In order to really have control over our stress, mind and body are going to be a part in the areas we administer to.  As stress will always be with us, exercising our bodies and mind will have a direct affect on how we control it.



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Core Strength Exercises to Keep You Fit

5 Reasons to Work Your Core Muscles

When we see anyone, usually the elderly, bent over and walking using slow steps, we typically believe that it’s the ravages of age which has put them in such an awkward position.  We also believe that it is probably irreversible, that at that point core strength exercises won’t work, and that the individual will be doomed to the condition for the remainder of his life.  But why does aging contort our bodies in this way?

During long hours of typing, reading, or hunched over for whatever reason throughout our lives, the muscles shorten and grow weaker with age.  They are the core muscle groups which are reflected in our posture, and will be centered in four areas in the body.  Core muscles pertain to those found within the glutes, lower back, abdominals and obliques.  These four areas will frame our posture, and if we are able to build up their strength and flexibility we are going to feel and look much better while we age.

Some of the Benefits of Core Strength Exercises

1.    Balance.  Losing balance is a most important cause of injury to the aged, and lengthening and strengthening core muscles which have contracted will allow for improved balance.  Yoga that seniors are now doing is becoming very popular, and one of the major aspects of yoga is balance.  Core muscle development is necessary to provide anyone better balance.

2.    Decrease injury.  By muscle toning there will be lower likelihood of injury, especially to the back.  Stretching your hip flexors plus adding resiliency and strength to the lower back and glutes can make those light lifts less difficult devoid of muscle strain.

3.    Better posture.  It may seem like the back muscle groups will have everything to do with posture, however the muscles of the upper and front part of the trunk remain significant.  Strengthening and stretching the abdominal and trunk muscle groups may also strengthen the muscles in the back that extend to the spine.

4.    Improving physical performance.  Improving flexibility will obviously allow the freedom of movement to have the capacity to perform physical activities better.  The idea would be to gradually stretch out these muscles to the point of making them longer.

5.    Sore muscles won’t be a problem.  This is since static stretching of core muscle groups works the connective tissue.  As long as there is no quick, jerky movement in the stretch, there is going to be no real breakdown in the muscle and thus no tenderness.

As we can see from the benefits from a resilient core, stretching and flexibility will be probably more vital as opposed to genuine physical strength.  Fortunately, people at any age may begin doing such core exercises.  Health and fitness experts recommend doing these exercises a minimum of two times a week.  If this core training is accomplished along with additional exercise, either after or even during, ten or twenty minute durations ought to suffice.

Core muscles, then, are fundamental to determining sound carriage, however unless you’re ahead in the game and working on your core previous to it weakening, you probably have not exercised in awhile.  Consequently it is important to know how to work out safely, as attention should be taken even for regular stretching.




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