Tuesday, February 14, 2012

Strength Training for Women

Hi Ya'll! Lauren here. Today I want to discuss something that I think is super important for women, but overlooked due to some myths and miseladings. That topic: weightlifting. Thanks to my knowledgeable husband and some research, I have come to realize how important strength training is for women. Most women I know (myself included) when going to the gym just want to get their cardio on to feel like they are burning calories, baby! But incorporating strength training into your workout regimen can do wonders for your body. It is scientifically proven that women who do a combination of cardio & strength are much healthier and have a healthier body weight than those who stick to strictly cardio.
One of the benefits of lifting weights is that the more muscle mass you have, the higher your metabolism will be, which also means the more calories you will burn in the long run. While you may not be super sweaty after a 20-minute strength session, your body will continue to burn a higher amount of calories outside of your workout. Sounds good to me!

And if your really craving a more cardio-type workout on your strength day, try super sets. This means to do two or three types of lifts in a row without breaks. (ie: bicep curls, shoulder presses, tricep kickbacks 10 times each without stopping.) Your heart will definitely be pumping after a few sets of those!
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Lifting weights also increases bone density, which can help ward off Osteoporosis, a common occurence in women.

One of the myths that I have heard numerous times from women is that they don't want to bulk up their arms or legs. Well, I'm happy to tell you that this won't happen if you lift weights correctly.
What Women Think Will Happen To Them If They Start Lifting Weights

Bulking up comes from an increase in calories, plenty of testosterone, and a large volume of work. So ladies, unless you start eating everything in sight, take testosterone supplements and do 3-a-day lifting workouts, this wont happen.
For women it is recommended to do lower weights with higher repetitions. We have 2 types of muscle fibers, and to really work the Type 1 fibers that help us lean out our muscles, its a great idea to do 15 or more repetitions per lift, with a lighter weight, like a 5 or 10 lb. But dont be afraid of slowly increasing your weight! Increasing the size of weights you lift will only increase your strength, not your muscle size.

With summer and tank top season coming around, I'm definitely going to try to strengthen up my arms and get some nice muscle tone! Who's with me?

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