Monday, October 21, 2013 • Odessa, TX 79765
So many women today are so fearful of “bulking up” and becoming “too muscular” that they oftentimes avoid the weight machines, barbells and dumbbells completely. Women feel more comfortable and less intimidated using the cardiovascular equipment and you can usually find the majority of the females in the gym running on the treadmills, biking on the recumbent bicycle or striding away on the elliptical machine. Cardiovascular exercise is essential in your journey to wellness and health; however weightlifting has many unmatched benefits. Weightlifting is essential for women of all ages. Naturally as we age muscle mass is lost. How can we counteract this? Resistance training is proven to prevent osteoporosis, diabetes, obesity and the loss of muscle on your body. Weightlifting helps improve balance and stability and helps in preventing falling due to the increased strength you gain by building muscle. Weight training also helps increase your metabolic rate, or the amount of calories burned while resting. The more muscle mass your body has in comparison to fat mass the greater your metabolic rate will become. In essence, this aids in speeding up your metabolism and burning fat. So weightlifting doesn’t “bulk you up” but helps to lean you out due to your increased metabolism. Never lifted weights before? That’s ok! Remember some of these key components to staying safe yet being effective. -Never sacrifice form or technique so that you can add more weight. -As you begin an exercise program, try completing 8-10 strength exercises that work the large muscle groups throughout your entire body. -If you are just beginning and are brand new to exercise start with your bodyweight or very little additional weight. Again, technique is more critical than the amount of weight you are lifting. -Allow yourself recovery time in between your sets prior to beginning your next exercise. -Remember to breathe throughout your repetitions. Holding your breath throughout exercise can lead to an increase in your blood pressure. -If you still feel uncomfortable you could hire a trainer to get you on the right path in starting your new strength program. So what’s the key? Pick up the weights! Don’t be afraid to challenge your body in new ways. No matter your size, shape or age weightlifting will benefit you. Help yourself by fighting the loss of muscle mass, the prevention of osteoporosis and obesity and becoming the strong woman that you are! Undoubtedly, you will love the results and the change in how you feel, how you look and your overall wellness.