Don’t worry about getting bulky. According to the Women’s Heart Foundation, high levels of estrogen make it very difficult for women to become overly muscular. When women lift, the changes to their muscles are generally related to muscle-tone, strength, and endurance rather than size. The result is just a firmer and shapely you. Here are more reasons by Celebrity Fitness Malaysia on why you should pick up those weights today.
1. Effective fat loss
Although cardio burns more calories than strength-training during a 30-minute sweat session, lifting weights burns more overall. When contrasted head-to-toe against cardiovascular exercise, resistance training comes out top when it comes to more calorie burn. The huge advantage to weight training is your body’s ability to burn fat during and after exercise.
2. More muscle, more calorie expenditure
Vigorous weight training boosts your metabolic rate throughout the day, which in turn makes you more efficient at burning body fat when you’re testing. As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training.
3. Shape up
As you build muscle; your body begins to take a nice shape. Through endurance exercise can help you lose weight, that weight loss comes in the form of both fat and muscle tissue. If you’re losing both fat and muscle, you can lose those lovely curves as well. Strength training can help create and sustain them.
4. Quality sleep
Weightlifting greatly improves sleep quality. This means you can fall asleep faster, sleep deeper, and wake less often during the night.
5. Increased energy
Weight training improves your psychological well-being and enhances your sense of vitality. Rather than reaching for that early afternoon cup of coffee, grab a barbell and train away!
6. Heart health
Pumping iron can reduce your risk of heart disease and it is an approved form of exercise for those at risk from the American Heart Association. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely to have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.
7. Bone health
Osteoporosis is becoming more common among women which can also be attributed to physical inactivity and lack of load-bearing exercises. Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis too.
8. Stress relief
Exercise in general is a great way to manage stress. Researchers have consistently found that those who do regular strength-training manage stress better and experience fewer adverse reactions to stressful situations as those who do not exercise. Additionally, resistance-training studies on older adults show that moderate intensity weightlifting improves memory and cognitive function. Next time you need to blow off some steam, hit the weights.