Strength training for women: benefits and harms, effective exercises

Power loads are an integral part of exercises that help to “blind” a beautiful, slender body. But many girls and women fear that lifting weights will turn them into masculine "jocks". Let's figure out what effect strength exercises have on the female body.

Such different power loads

Power loads are called exercises with additional weights. They promote muscle building, muscle strength and fat burning.

The effect of force loads on bone tissue

With age, bone density decreases. For women, this is a particularly serious problem. work in such a way that the age-related decline in estrogen levels contributes to the development of osteoporosis. Bones quickly lose strength, and the risk of fractures is significantly increased even with little physical impact.

Strength training for women is an effective tool for strengthening bones. Bones, like muscles, are strengthened through weight training. Women do not have to lift barbells and dumbbells. Squats, push-ups, lunges are available at any age.

Strength training for women and muscle building

When performing power loads, muscle building occurs - an increase in muscle mass. Are you afraid that after such exercises your muscles will grow to male volumes, and you will become like a “jock”? These fears are unfounded. Power loads do not have such an effect on the female body.

The male hormone testosterone is responsible for muscle growth. This hormone in the female body is contained in a small amount, compared with men. Therefore, strength exercises for women will not turn you into a jock. Unless you are taking special chemicals.

At the same time, power loads do slightly increase the level of the testosterone hormone in the female body.

Slim body and disease prevention

The result of performing strength exercises for women is a slender body, strong muscles and bones. But the benefits of such loads for women's health are not limited to this.

Other benefits of strength training include:

Acceleration of metabolism

Posture improvement

Reducing the risk of developing type 2 diabetes

Strengthening the cardiovascular system

Reducing stress levels

Thus, the result of exercises to strengthen the muscles of a woman is a toned and slender body, the prevention of aging and various diseases.

Questions from readers

October 18, 2013, 17:25 Hello! I am 24. Weight 75 kg. I want to get rid of a small belly and excess fat on my stomach and sides, I want to have a beautiful press. every day (in the evening) I make long runs and pump the press. They advised this type of food for 2 weeks (the so-called "drying"): a serving (a regular plate) consists of: - boiled chicken; - cabbage, cucumbers, tomatoes, peppers - a piece of rye bread - a little bit of lemon juice And more tea. Nothing but that. 4.5 times a day. In your opinion, does such a diet (for 2 weeks) help to quickly get rid of excesses during everyday training and is it not harmful? Thanks

When strength training for women can hurt

Limiting yourself in power loads is necessary for women with osteochondrosis, thyroid diseases. Performing power loads is contraindicated in women with arrhythmia and other heart diseases, with bronchial asthma.

Do not exercise with weights during menstruation and pregnancy.

Strength training consists of in changes in muscle structure, as well as in improvement of health, mood, general condition of a person.

Strength training helps increase physical and emotional endurance, help the body much easier to endure loads and stresses.

The effect of strength training on the human body, the benefits of exercise

When doing strength exercises, the functionality of such body systems as cardiovascular system, musculoskeletal system, muscles, posture improves.

Muscles get bigger and stronger

As a result of intense exercise muscle fibers are strengthened. This provides an increase in the strength of muscle contraction.

Photo 1. Body shape before strength training (left) and after them (right). Muscle volume has increased significantly.

The increase in the volume of muscle fibers occurs as a result of a complex process of changes in the muscles and surrounding tissues. For this regular physical activity required, as well as a certain amount of energy, and it takes time to recover. Muscles will become bigger and stronger only with the right combination of these conditions.

In general, it is correct to say not about growth muscles, and about increasing their size. From a scientific point of view, number of muscle fibers does not change in any way during life, and this parameter is set genetically. Strength training does not provoke the growth of muscle fibers, but actually makes them more voluminous and stronger.

Beneficial effect on the heart

Strength training has a beneficial effect on the cardiovascular system. During exercise increases the saturation of cells with oxygen, strengthens the walls of blood vessels and the work of the heart improves. In trained athletes, the volume of blood vessels increases several times, due to which they pass more blood. As a result, the strength and speed of heart contractions increase, there is an increase in the mass of the heart muscle and the size of the heart.

Systematic loads lead to the fact that the heart begins to work more economically. Due to infrequent heartbeats, he has more time to rest.

Breathing gets deeper

With increased physical exertion, the muscles need a large amount of oxygen, which enters the body during breathing.

As a result of training increases the volume of the chest, due to which the volume of air passing through the lungs also increases. Breathing in this case becomes deeper and more frequent.

In trained people much more air per minute than those who are not athletically prepared. Therefore, an untrained person gets tired faster with any physical activity. During training, the process of proper breathing is worked out and the ability to receive twice as much oxygen during power loads increases.

The composition of the blood changes

With regular exercise in the blood the number of erythrocytes, leukocytes increases and the level of hemoglobin increases. Red blood cells help deliver oxygen to various organs and tissues of the body. Lymphocytes provide the production of antibodies that resist foreign proteins. Thus, training improves resistance organism to colds and infectious diseases.

Posture improves

Physical activity on the muscles improves their blood supply, due to which there is a change in the state of posture, which is determined by muscle tone.

Strength exercises help to correct posture, thanks to the muscular corset, it is easier to maintain it in the desired position. By strengthening certain muscles, it is possible to influence the spine, thus correcting congenital or acquired curvatures.

Strength exercises for the back muscles are very effective for the prevention and treatment of osteochondrosis. Classes will help get rid of violations of posture and the initial stage of scoliosis. Incorrect posture can harm the body in the way that it can disrupt the functioning of the cardiovascular system, reduce the volume of the lungs.

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Increased bone density

Strength training is also essential for maintaining healthy bones.

In addition to strengthening muscles, tendons and ligaments, such exercises increase the strength of bones and joints, thereby improving resistance to injury and helping to fight degenerative diseases such as osteoporosis.

Bone density improves ri short but regular workouts.

Exercises with additional weights strengthen the entire musculoskeletal system: bone tissue is renewed and improved, ligaments and tendons are strengthened. Do not forget that in order to increase bone density, a sufficient amount of nutrients is also required.

Psychological benefits

Strength training improves mental health. In the course of the lesson there is a surge of strength, mood rises, mental stress is relieved. By normalizing the heartbeat and breathing with regular exercise, a person becomes less irritable, his sleep normalizes. Sports increase self-esteem, develop confidence, willpower, endurance.

Power training help with stress and depression. Experts have found that physical exercise acts on certain neurotransmitter centers in the brain like antidepressants.

Therefore, exercises for depression can bring back a positive attitude to life. By constantly exercising, a person feels energetic, he experiences more positive emotions.

Long-term power load aimed at developing endurance, increases the level of beta-endorphin, which has a strong euphoric effect, helps to get out of a depressive state and helps to find peace of mind. Training can relieve negative emotions and reduce excess adrenaline, which is obtained as a result of stress.

What happens to the body after strength training

Intensive training promotes changes in the body. During exercise, energy is consumed as the body receives an increased load. After strength training, the body begins to regenerate balance. Experts distinguish several stages of recovery:

• Fast recovery. The stage begins immediately after the training and takes 30 minutes. During this time, breathing slows down, the hormonal background, the pulse returns to normal. During this period, the body restores reserves of glucose, adenosine triphosphate, creatine phosphate.

Photo 2. The man finished strength training. It is best to stretch immediately after exercise.

• Reparation phase - begins when the body reaches metabolic equilibrium. During this phase, the repair process begins: the rate of absorption of nutrients increases, the synthesis of proteins, amino acids, enzymes is activated, and the water and electrolyte balance returns to normal. The body, having replenished the reserves of necessary substances, begins to restore damaged tissues and cells.
• Supercompensation - the third phase, which is coming t in 2-3 days and lasts about five days. It is during this period that the process of muscle recovery occurs and muscle building begins. This phase is also characterized by the fact that the strength indicators and the size of the muscle tissue begin to exceed the initial level. If during the stage of supercompensation the body has not experienced a load, then the transition to the fourth phase begins - a gradual return to the initial indicators.
• delayed recovery comes one week after training without reloading. The body returns to its original performance, that is, the benefits of training are almost zero.

Attention! The process of regeneration of muscle fibers lasts about two days. That's why no need to do strength training every day. Give your muscles time to recover naturally.

Aid in Muscle Recovery: Which Foods Have Benefits

To improve the regeneration of the body after training, it is necessary to take vitamin complexes and amino acids, especially glutamine. They protect muscles from destruction, help replenish energy reserves.

To restore the glycogen wasted during training, you can use simple carbohydrates: pineapples (contain the enzyme bromelain, which helps to break down proteins more efficiently, increasing the percentage of their absorption), bananas (they contain B vitamins, which are especially important for athletes). The sugars contained in these products replenish the energy spent.

Photo 3. The mass of vitamins contained in a banana per 10 grams. This product is great for post-workout recovery.

Water is also needed to restore glycogen. Therefore, she needs to pay attention, like food. Drink on workout day one and a half liters more water than on ordinary days free from work.

Increase muscle hypertrophy serving of protein after workout. Of course, it should be an easily digestible protein. It is especially necessary to take into account that the period between protein intake before and after training should not be more than 3-4 hours. And you also need to know what carbohydrates in the diet should be 3-4 times more than proteins.

Fats use after training by no means worth it. They slow down the rate of absorption of proteins and carbohydrates into the blood. Therefore, fats can only harm the recovery of the body.

The growth of muscle fibers is most productive during sleep. Therefore, it is important sleep at least 8 hours a day. Good rest and sleep is especially necessary immediately after an increased load on the body. It is very important to observe the sleep schedule: take into account not only the duration, but also the time - every day you need to go to bed at about the same time. Regular sleep will help the muscles fully recover before the next workout, which will increase its effectiveness.

Important! For the natural recovery of the body after strength training, an important role is played by healthy diet high in protein, taking vitamin and mineral complexes and sports nutrition.

Useful video

Watch a video that explains the benefits of strength training.

Why do men and women need strength training after 40? Learn how to work out in the gym to maintain and improve your health.

Jogging, light jogging, swimming and other aerobic activities are very popular among the elderly, while weight training in the gym is often ignored.

Meanwhile, studies show that strength training is safe and effective for men and women of all ages, including those with health problems. People suffering from diseases of the cardiovascular system or, for example, arthritis, can noticeably improve their physical condition over time,playing sports.

There are countless benefits to regular strength training, especially if you are no longer young. Exercising at the gym reduces the symptoms of certain diseases and chronic conditions, such as

• depression,
• diabetes,
• arthritis,
• back pain,
• obesity,
• osteoporosis.

Tufts University (USA) recently conducted a 16-week study on the benefits of strength training for men and women over the age of 40 suffering from osteoarthritis of the knee. The program found that strength training reduced knee pain by an average of 43%, made muscles stronger, improved overall fitness, and reduced symptoms of the disease.

It turns out that exercise can help relieve the pain of osteoarthritis just as much as medication, if not more so. Similar results were noted in patients diagnosed with rheumatoid arthritis.

Health benefits of strength training

Balance Improvement

Elderly people often experience loss of balance and flexibility, leading to falls and fractures. Strengthening exercises improve mobility and balance. A New Zealand study on women aged 80 and over found that women were 40% less likely to lose balance by doing simple general strengthening and coordination exercises.

Strengthening bones

Menopausal women can lose 1-2% of their bone tissue annually. A Tufts University study published in 1994 showed that strength training makes women's bones stronger between the ages of 50 and 70, reducing the risk of fractures.

Weight control

Strength training is necessary during weight loss, as the more muscle mass you have, the faster your metabolism. Muscle tissue needs a significant amount of calories, fat - much less. Strength training to gain muscle mass will increase your metabolic rate by up to 15%, which will favorably affect fat burning.

In addition to the above reasons, let's add that strength training is just good for your body. They direct thoughts in the right direction, improve the quality of sleep and reduce the risk of developing diseases of the cardiovascular system. In addition, training tones your muscles, making them stronger. It not only develops your self-confidence, but also rejuvenates your body.

If you decide to take your figure seriously, then you should know about benefits of strength training for weight loss. So, let's try to talk in a simple and accessible language about all the benefits of exercising with dumbbells and barbells.

Strength Training for Weight Loss: Key Benefits

1. The More Muscle, The Better Your Metabolism

Muscle mass is one of the most important factors in the metabolism. How the more muscle you have, the better your metabolism Because muscle cells consume much more energy than fat cells. For example, 1 kilogram of muscle tissue consumes about 15 calories per day per day, and 1 kilogram of fat - only about 5. Feel the difference?

This means that a person with about The greater percentage of muscle in the body burns more calories, regardless of whether it is in the gym or lying on the couch. Therefore, the main benefit of strength training for weight loss is to improve your metabolism.

2. If you only do aerobic training, you lose muscle.

Aerobic training is an important element in the weight loss system. By doing aerobic exercise, you burn fat. But at the same time, you burn muscles.. And without including strength training in your fitness plan, these muscles don't recover. Roughly speaking, you lose weight, lose weight, but not only at the expense of fat cells, but also at the expense of muscle cells.

That is why, be careful when choosing purely aerobic programs (eg Insanity). Looking at the future, strength training will be much more preferable. For example, the program with Tony Horton is P90X. Also, Jillian Michaels has a lot of dumbbell workouts to strengthen her muscles.

3. Improve body quality

It is strength training that improves the quality of your body. Sitting on diets and doing only aerobic programs, you will not get rid of a flabby body. A beautiful figure is a toned figure. Therefore, if you want not just a visual “thinness”, but an elastic body, then be sure to pay attention to training with dumbbells and barbells.

Your results should not be determined by the numbers on the scale, but by the ratio of fat to muscle in your body. You can lose weight well without strength training, but can you reduce fat percentage in the body? Unlikely.

4. Burning Calories Post-Workout

Burning calories within 24 hours of exercising is another undeniable benefit of strength training for weight loss. If during aerobic programs you burn calories only directly during exercise, then after strength training your body will expend energy throughout the day. This is because the body needs a lot of nutrients to build muscle.

Of course, this does not mean at all that after power loads you can eat everything. Remember that in order to lose weight, you must expend more calories than you consume. This principle is the main basis of weight loss.

5. After strength training, you can keep the result longer

We return to the first point: muscle cells consume b about more energy. Let's say you decide to take a break from fitness, or you don't have the opportunity to exercise yet. You did not work on muscle mass, and it decreased accordingly under the influence of diets and aerobic exercise. What is the result? Your metabolism will be very low.

And here are two options: either you will need to keep yourself on a very strict diet. Or you will gain weight. So always remember that strength training is work for the future. You train your body now, but you can enjoy the result for a long time to come.

All these arguments confirm the importance of strength training for weight loss. If you want to create toned, elastic and beautiful body, then do not be afraid to work with dumbbells.

Gravity is not at all for a fragile female body! Alas, these misconceptions encourage already heavy-lifting women to avoid weight training in the gym. This article will clearly show you that work with weight- the best way of complex training, which only a woman can choose.

The main plus, from which all other benefits originate, weight training incredibly strengthens the muscles. And that's why it's so important for women! Beware, our information may force you to purchase a gym membership soon.

Strength training for women

1. Strength training is the best way to burn fat.
   Women are used to choosing a treadmill, dancing, gymnastics, aerobics and swimming. Of course, it's better than nothing!

   But strength training is also aimed at healthy weight loss - and this is exactly what all women strive for.

   In terms of the effectiveness of reducing the percentage of body fat, no other type of physical activity can be compared with a workout that uses weights.

2. Strength training increases the metabolic rate.
   And this means that you will burn much more calories than usual, no matter what you do!

   How tempting to waste calories while sitting in the office and brushing your teeth. Metabolism is increased by increasing muscle mass. The best way to add muscle to the body is to exercise with weight.



3. Strength training builds willpower!
   Women who work with weight, even not too much, are more confident. They do in ordinary life what they would never have dared to do before.

   Self-confidence grows with the achievement of good results, even for this alone it is worth training! There is another bonus: the power load increases endorphins in the body.

   This means that after training you will experience an incredible emotional upsurge and your overall mood will be more positive!



4. Strength training improves flexibility.
   If you train properly, doing a full cycle of movements with weight, it will increase your flexibility incredibly.

   The stretching of a weightlifter is not inferior to the stretching of a yoga practitioner. And flexibility for a woman is very important, agree.



5. Strength training strengthens bones.
   Dense, stronger bones are the result of strength training. Women who are prone to bone fragility need to start classes with very little weight, gradually increasing it. Strong bones even in old age - it's great!



6. Strength training promotes volume reduction.
   Miracles: If you are doing strength training, the weight may increase slightly. This is because muscle is heavier than fat. In addition, when they are actively working, they fill with blood and weigh more.

   But the volume of the hips, waist, arms decrease very quickly, the woman becomes slimmer! Since the female body produces much less testosterone than the male body, in order to become a "jock", a woman will have to settle in the gym in the literal sense of the word! Volume reduction and femininity are the companions of strength training.



7. Strength training heals the joints.
   Weighting has a beneficial effect on the joints, promotes the release of a special lubricant that makes them mobile.

   The joints become able to withstand a heavy load without injury and overwork, the unpleasant crunch disappears.



8. Strength training strengthens the entire body.
   You will become real! Run fast, jump high, without effort, injury and pain to lift a child in his arms.

   It is very useful to engage in strength training for women who plan to become pregnant: this will facilitate the process of bearing a baby and help to give birth without complications!

   For infertility, strength training is considered an effective treatment: weight training, which engages the muscles in the lower body, cures gynecological problems by improving blood circulation. Strength training helps to normalize hormonal levels.



9. Strength training is good for the heart.
   Working with weights strengthens the cardiovascular system, regulates blood pressure. The heart becomes trained, works without failures.

   The risk of stroke and heart attack in women who engage in weight training is much lower than in others. With hypertension, this is an excellent method of treatment, but you need to train in moderation, under the supervision of a trainer.

Strength training is good because it gives an effect pretty quickly. After a month of classes, your body will suit you much more, it will become obedient, flexible, full of strength and energy. It will happen as if by itself...

To after intense workout there was no muscle pain, do not forget to stretch after each session. It's great that all the myths about the dangers of strength training for women turned out to be fiction! Send this article to all your friends. Do not deprive them of the opportunity to become healthy and happy.

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