| In today's world, women are more independent | | | | osteoporosis. |
| than ever. They are taking on the roles of | | | | Reduce Your Risk of Heart Disease and Diabetes |
| breadwinner, mom, cook, and chauffeur. And for | | | | Weight training can improve cardiovascular health |
| single moms, everything else as well.To be able to | | | | in several ways, including lowering LDL "bad" |
| handle all this work, wouldn't it make sense to be | | | | cholesterol, increasing HDL "good" cholesterol and |
| 30% - 50% stronger? Sure, you say, but I don't | | | | lowering blood pressure. |
| want to look like a body builder with big muscles. | | | | In addition, weight training may improve the way |
| Women tend to think they will look "manly" and | | | | the body processes sugar, which may also reduce |
| "bulky" if they lift weights or do resistance | | | | the risk of diabetes. Adult-onset diabetes is a |
| exercise. Not so - if you don't look that way now, | | | | growing problem for women and men. Research |
| you won't even after lifting weight hard for many | | | | shows that weight training can improve glucose |
| years. In order to look like Ms. Arnold, you'd have | | | | utilization in the body by more than 20% in four |
| to pump up on hormones and steroids. Women's | | | | months. |
| bodies do not produce enough of the hormones | | | | Have More Energy and Less Depression at Any |
| which create muscle growth to worry about | | | | Age |
| getting "big" muscles. | | | | While you might feel tired after your workout, |
| That's not to say women can't be strong - they | | | | weights will help you to build stamina and strength |
| can be incredibly strong. In fact, pound for pound, | | | | that fight depression at any age. Even women in |
| they can be stronger than most men. Size and | | | | their 60s and 70s have benefited. |
| strength do not always go hand-in-hand. | | | | Reduce Your Risk of Injury, Back Pain & Arthritis |
| Here's a whole list of good reasons to start lifting: | | | | Strength training builds stronger muscles, but it |
| Gain Strength, Not Bulk | | | | also builds stronger connective tissues and |
| Studies show women typically don't gain size from | | | | increases joint stability. This helps prevent injury. |
| strength training because, compared to men, | | | | A recent 12-year study showed that |
| women have up to 30 times less hormones that | | | | strengthening the low-back muscles had an 80 |
| cause muscle growth. You will, however, develop | | | | percent success rate in eliminating or alleviating |
| muscle tone and definition. | | | | low-back pain. |
| Improve Your Athletic Performance | | | | Lose Body Fat |
| Research has conclusively proven that strength | | | | Studies show that the average woman who |
| training improves athletic ability in all but the very | | | | strength trains two to three times a week for |
| elite endurance athletes. Whatever sport you | | | | two months will gain about two pounds of muscle |
| participate in, strength training has been shown to | | | | and will lose approximately 3 pounds of fat! Note |
| improve performance as well as decrease the | | | | this is WITHOUT grueling cardio. |
| incidence of injury. | | | | Your lean muscle increases your resting |
| Be Physically Stronger | | | | metabolism: you burn more calories all day long. |
| Increased strength will make you far less | | | | Indeed, for each pound of muscle you gain, you |
| dependent upon others. If your maximum | | | | burn 35 - 50 more calories daily, that's a lot when |
| strength is increased, daily tasks and routine | | | | you consider it takes 10 to 15 minutes on the |
| exercise will be far less likely to cause injury. | | | | treadmill to burn that amount. |
| Research studies conclude that even moderate | | | | Conclusion |
| weight training can increase a woman's strength | | | | There is no reason why not to work with weights |
| by up to 50 percent. Studies also show that | | | | - or machines, if you prefer. Just 2 to 3 sessions |
| women develop strength at the same rate as | | | | per week will have you fitter, stronger and more |
| men. | | | | confident. These sessions need not be more than |
| Decrease Your Risk of Osteoporosis | | | | 45 minutes (max). |
| Osteoporosis affects one in two women making it | | | | Forget about muscles bursting out all over like a |
| one of the most serious health issues of our time. | | | | female body builder - even these women look |
| This degenerative and progressive illness | | | | completely normal after a few months off the |
| essentially weakens the bones until they can no | | | | circuit. And those six pack abs? Only a strict, low |
| longer handle loads and snap like dried twigs. | | | | fat diet will get you those. |
| Research found that weight training can increase | | | | It takes years and serious dedication to get a |
| spinal bone density by almost 13% in only six | | | | muscular, ripped body: you won't lose your sexy |
| months. This, coupled with an adequate amount | | | | looks from a few sessions a week no matter |
| of dietary calcium, can be a great defense against | | | | how hard you try. |