women forget to incorporate strength, or weight, training into
their workouts. In fact, working on muscle tone and strength through
lifting is just as important to your health as aerobic exercise.
The major benefit for your health, beside strengthening your muscles,
is reversing the decline of bone density and muscle mass that comes
with aging. As you get older, your bones start to deteriorate and
your muscle fibers shrink. If you establish a weight training program
when you’re younger, and even if you start using weights later
in life, you can offset these natural aspects of the aging process
and preserve your health and ability to function.
fear that they are going to bulk up if they lift too much weight.
If you lift at your own pace, this won’t happen.
First of all, women don’t have enough testosterone to look
like bulky, manly muscle-flexors. Furthermore, if you lift more
repetitions on a lower weight, you’ll be working toward muscle
tone rather than muscle bulk. Most women agree that they prefer
to get muscle
tone from weight lifting. Talk to a trainer about a program designed
specifically for toning your muscles. The best way to get tone
is to choose lower weights (but not too easy) and to lift more
and sets on that weight. Also, it’s important to get a total
body workout and to lift weight on all of your muscle groups—both
in the upper body and lower body—to reap the rewards. Weight
training not only strengthens muscles, it also strengthens bones.
Weight training has been linked with the prevention of osteoporosis and the increase of bone density. If you’re interested in
losing body fat and maintaining a healthy weight, strength training
because it helps to boost your metabolism. Muscle burns three times
more calories than fat does, and does so quickly even when you’re
at rest. Without strong, toned muscles, your body is much slower
about burning calories.
If you decide to incorporate weight training
into your workout, you’ll
need to make sure you’re lifting correctly. Incorrect positioning
or lifting too much weight at once can cause injury and strain
on your muscles and bones. Talk to a professional exercise trainer
the basics in weight training technique. There will most likely
be a trainer at your gym who can help you figure out how to maneuver
your weights. Machines are a good way to get used to the correct
movement and form that comes with proper weight training.
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