5 Reasons Women Should Train with Weights
Many women come to the office with frustrations of not accomplishing successful weight loss goals through their daily exercise regimen. They understand that the key to achieve and maintain a healthy weight is by maintaining a lifestyle of healthy food choices and exercise. In reviewing their diet and exercise regimen often times a lack of proper resistance training workout is usually the root cause of disappointment. The main excuse given is the lack of time after completing a cardiovascular/areobic session to focus on weights. The truth is that there are two factors attributing to the disinterest in weight training. The first is intimidation of the weights and the second is the lack of benefits behind a weight training routine.
Here are the five reasons why women should train with weights :
Burn more calories when you’re resting: Your basal metabolic rate (BMR) determines how many calories you burn in one day. When you do a one hour intense cardiovascular exercise you can burn calories up to 3 to 4 hours post workout. However, with an additional 20 to 30 minute intense weight training (resistance training ) workout you can burn calories up to 12 hours post workout . Simply put the more muscle you have, the more calories you burn daily. Even At Rest!
Look better at your weight: Because muscle is more dense than fat, it takes up less room on your body. This is translated into a smaller size at the same weight and smaller body part measurements. Decrease not just in pounds but in inches. You look Thinner and Leaner!
Strengthen your bones: Training with weights stresses your bones which increases bone density and reduces the risk of osteoporosis. This helps your bones to be strong!
Improve balance, posture, and stability: Weight training increases both muscular strength and endurance. The effects of weight training can combat age-associated declines in muscle. The amount of muscle you have begins to decrease after the age of 30, therefore, it is easier to become “fatter”, even if you were thin all of your life. Building muscle allows you to walk straight, less stress on joints due to continued build up of new muscle!
Stress relief: Excessive stress promotes poor health and disease. Your body responds to everyday stress by releasing a hormone called Cortisol that promotes the onset of type 2 diabetes, high cholesterol, and high blood pressure. Cortisol also increases abdominal fat storage, which shows up on your waistline. Weight training provides an outlet by which you can channel your stress. It also burns fat so less storage space for excess cortisol to hang out! Remember training with weights should not be seen as intimidating. It requires minimal equipment and time. As little as 20 to 30 minutes a day of resistance training exercise can help you succeed in your fitness journey.
By Patricia D. Cherasard PA-C, MBA
Chief Bariatric Surgical Physician Assistant
NYU Langone Long Island Surgical Associates, PC