Mass recruitment

Why strength training is needed for weight loss: benefits for health and figure. How Strength Training Can Extend Your Life and Make You Healthier

Activity and physical activity in the life of every person play a huge role. Without them, problems with the figure inevitably appear, even various diseases arise. Now, especially often, women have begun to get involved in visiting the gym, because such activities seem to them the best way to maintain a beautiful appearance and get rid of excess weight. But the problem is that power loads differ not only in advantages. They have a number of disadvantages that must be taken into account.

Features of strength training

But first you need to understand the difference between strength and cardio loads. The well-known aerobics is a typical example of cardio. Their essence lies in the fact that the action of exercises is aimed primarily at the cardiovascular system. Cardio loads differ in duration, feasibility and do not lead to muscle wasting. Also characteristic "representatives" of cardio loads are running, cycling and exercise bike, hoop torsion, and so on.

Power loads are a completely different way of influencing the body and body. The muscles are involved first, not the heart. This includes various exercises with weights, the use of simulators, dumbbells and other devices of a similar nature. Modern women most often resort to strength training for the reason that they want to correct their figure in some specific way. For example, it is believed that such exercises allow you to make your waist thinner, strengthen your hips and buttocks, and burn fat locally.

In fact, this is not entirely true, since strength training provides muscle relief. Then should women resort to them at all? It will be possible to answer this question if we weigh the pros and cons of training of this nature.

Advantages of power loads

To highlight the benefits that are present in this case, you need to look at the nature of the exercises themselves. They load primarily the muscles, actively involve the joints. At the same time, there are no significant cardio loads when performing such exercises. At least they are noticeably smaller than when running. The result is the so-called anaerobic effect (as opposed to aerobic). And based on this, the following advantages of exercises of a similar nature for women can be distinguished.

Strength increase. Actually, it is for this result that the exercises are primarily designed. Thanks to them, the muscles are strengthened, the loads that the body is able to successfully withstand are constantly growing.
Increase in muscle mass. This is useful if a woman wants to create a beautiful relief and attractive outlines. Of course, everything is fine. If there is no goal to compete in bodybuilding competitions, you should not especially get involved in building muscle mass. This is necessary for professional athletes, not ordinary people.
Strengthening joints and ligaments. Again, intensity matters here. If they are measured, and the loads increase gradually, there will be more benefit for the joints and ligaments than possible harm that is not too pronounced. The inability to determine the appropriate load leads, on the contrary, to their damage.
General increase in immunity. Pretty useful effect. Together with strength and endurance, the overall protection of the body also increases, the risk of colds, viral infections, and so on decreases.
Noticeable improvement in appearance. Perhaps it is for this effect that most women turn to these exercises. Indeed, they help to form a beautiful figure, acquire feminine forms, and to some extent get rid of excess fat.

It turns out that strength training allows women to be healthy, strong and beautiful. Of course, such a result can be achieved only with regular classes. And besides, the classes themselves must be conducted competently. And yet, it cannot be said that exercise leads exclusively to positive changes. There are also certain disadvantages that will also have to be fully taken into account.

Cons of power loads

In general, each variant of physical activity has certain disadvantages associated both with its effects and with the state of health of the person involved. Strength training will be in some cases not only unhealthy, but also dangerous. The problems and disadvantages of exercises in this case are as follows.

At the first stage, they lead to weight gain. It increases due to the growth of muscle mass. However, over time, with constant exercise and the presence of a properly selected diet, weight returns to normal. The fat layer becomes thinner, the muscular relief becomes emphasized and aesthetic.
Excessive loads can lead to the development of a number of pathologies of the female reproductive organs. Unfortunately, this is a fairly common situation. As a result, there are problems with childbearing, for example, natural childbirth becomes almost impossible. But, again, this only occurs if the exercises themselves are performed either incorrectly or too intensely. With proper training, such a result is practically impossible.
An addiction is forming. But this situation occurs regardless of whether the exercises are performed correctly or incorrectly. Dependence manifests itself on several levels at once. It becomes both physiological, and psychological, and social. Physiological dependence is that the muscles constantly require loads, and in their absence, discomfort occurs. Psychological addiction is the desire to constantly visit the gym, as it helps to calm down, distract from problems, and feel in a comfortable environment. Finally, social addiction is the pleasure of feeling envy and admiration from others.

Such cons often outweigh any benefits associated with exercise. To reduce the risk of their occurrence, it is necessary to choose the right training program, correctly perform the exercises, and also not to forget about other areas of life. After all, the gym is far from the most important and interesting thing in life. If there is such an understanding, power loads will only benefit. As previously explained, they have a lot of advantages.

Train with us! → Fitness → Strength training for women: benefit or harm?

Many women mistakenly believe that the main indicator of the effectiveness of exercising in the gym is how intensely you load yourself during training. This is not entirely true. The effectiveness of training depends on their regularity and proper distribution of loads on the body.

Therefore, when you come to the gym, do not rush to grab heavy dumbbells and set weights on the simulators. First, learn the correct technique for performing exercises; without it, the effectiveness of classes is almost zero. Always start with a 10-15 minute warm-up, the muscles should warm up well and get enough blood flow, this can be done on an exercise bike or a stapler. But do not get carried away if you have strength training ahead of you, as all your strength can be spent on this.

Some representatives of the beautiful half of humanity mistakenly believe that doing power loads, they will turn into pumped "monsters", but this is far from the case. The fact is that the male hormone testosterone is responsible for muscle growth. In women, this hormone is contained in a very small amount compared to men, so you will not be able to turn into a pitching without the use of special chemicals, even with a strong desire. Testosterone production will indeed increase slightly with strength training, but this is far from enough to blow you away.

Many will ask: “Why does a woman need this?”. All the more it seems unnecessary when you are young. Unfortunately, youth, as they say, is the only drawback that passes quickly and a woman is destined to look beautiful up to 25 years old. Alas! With age, hormonal changes occur, muscle mass decreases, and body fat grows. Therefore, small power loads will tone your muscles, prevent your body from “growing old” in adulthood, and thereby delay the onset of old age. In addition, strength training, of course, is stress for the body, stress is positive. There is a kind of “shake-up”: in strength training we move differently than usual, the muscles also work differently than in ordinary life, because weights are used in the form of dumbbells and weights in simulators. That kind of stress is good.

Of course, this is not about hard training, which has a depressing effect on all organs and systems of the body. But who makes you go for records? This is absolutely useless, train for fun!

In addition, strength training stimulates metabolism well. Therefore, forward to a harmonious healthy body!

Do not forget about stretching after class, during stretching the muscles relax, tension is relieved. Remember that regular sports activities are a matter of habit, develop this habit for yourself and the results will not keep you waiting long.

We remind you that if you have serious health problems, it is better to exercise under the supervision of a sports doctor.

Well, now we bring to your attention an example of a simple strength training and the opinion of a trainer.

Zolotareva Ekaterina, 08.11.2014
Reprinting without an active link is prohibited!

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

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 all about fat burning and healthy weight loss, which 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.
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.
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!
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.
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!
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.
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.
Strength training strengthens the entire body.
You will become really stronger! 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 are planning 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.
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.

Elena Mazitova

Many of us associate strength training with danger and pain. It is generally accepted that such training will make the female body too prominent and unattractive. But is it really so? Let's try to figure it out.

The benefits of strength training for women

Despite existing stereotypes, strength training has a lot of advantages. First, weight training really helps to lose weight. Secondly, they make the body beautiful and fit. Thirdly, they speed up the metabolism, which contributes to the rapid burning of calories. In addition, during such classes, women can improve posture, as well as strengthen muscles.

As for gaining muscle mass, women should not worry about this. After all, the female body does not produce enough testosterone, which affects muscle growth.

Where to start strength training?

Naturally, in the first month of training, you should not lift 10 kg dumbbells. It is better to start with basic exercises, gradually increasing the weight of weights. Ideally, experts advise training according to the following scheme: 8-10 repetitions, 4-5 sets, increasing working weights.

If you are trying this type of training for the first time, it is better to seek help from a trainer. It is advisable to move on to independent exercises after you are completely confident in your actions and understand the mechanism of the impact of power loads on the body.

What exercises to choose?

Among the huge number of exercises for weight loss, experts advise to focus on such movements:

Squats
Deadlift
Press exercise
Bench press
Lunges

Each of these exercises works specific muscle groups. By doing them correctly, you will not only be able to lose weight, but also noticeably improve your well-being.

What mistakes should be avoided in strength training?

In order for the results of sports to really please you, it is worth visiting the gym regularly. In addition, the power complex must be changed every one to two months. So, your muscles will not get used to the exercises, which means they will develop harmoniously.

During strength training, do not focus on problem areas. This affects not only the results of losing weight, but also motivation. When doing strength exercises, do not forget to monitor the signals of your body. For example, if a workout brings you severe pain, then you have chosen too high a load or are doing something wrong.

By following these simple rules and listening to the advice of a trainer, you will quickly get in shape and increase the overall tone of the body.

About the benefits of strength training

The Benefits of Exercise’>

Benefits of exercise

20 ways strength training helps you look great, stay healthy and live longer.

"It doesn't look like you're doing strength training" - this phrase I heard more than once, and, as a rule, it was pronounced by a robust guy in a sleeveless shirt, whose appearance left no doubt that he must be engaged in strength training . And his assessment was undoubtedly based on the standards of a typical bodybuilder.

To be honest, I never aspired to be a bodybuilder, powerlifter, or strongman competitor. (Although, of course, all this is not bad.) Why then should I look like a bodybuilder? Of course I look different.

But do I look like a person doing strength training? Undoubtedly. I am lean, in good physical shape, I have a beautiful muscular relief, although my muscles are far from being as voluminous as those of professional bodybuilders.

The fact is that strength training should not be associated solely with the desire to have huge biceps. What's more, for many of us, the motivation may be quite different, as the benefits we receive from strength training affect almost every aspect of our health and well-being. After 12 years of research into health and fitness, I have come to one undeniable conclusion: you have to be a fool not to do strength exercises - even if you are completely indifferent to the volume of the biceps.

Strength training helps fight belly fat, stress, cardiovascular disease, diabetes and cancer, and improves mood and thought processes. How can something as simple as repeatedly lifting and lowering weights be so beneficial? The beneficial effect begins already at the micro level of muscle fibers.

Let's start with the basics: When you perform strength exercises, micro-ruptures of muscle fibers occur. This helps to accelerate the synthesis of muscle proteins, during which the restoration and strengthening of muscle fibers occurs using amino acids, which ultimately increases the resistance of muscles to progressive stress. Thus, if muscle fibers are exposed to frequent stress (as in the case of regular strength training), they undergo structural adaptations that allow them to better tolerate the load in the future. Thus, the muscles adapt, increasing in volume, increasing strength and becoming more enduring.

Purpose of this process Reduced stress on the body, allowing you to effortlessly perform daily activities such as climbing stairs and holding a light object. This also explains why even the most difficult physical activity becomes easier over time if you regularly perform strength exercises. This phenomenon is called the training effect. But as it turns out, this effect improves not only the condition of the muscles, but also the quality of your entire life.

Do you need proof? Below you will find 20 reasons to go a day without strength training.

1. You will burn 40 percent more fat

Perhaps this is the biggest secret to successful weight loss. And while you've no doubt been told more than once that aerobic exercise is the key to effectively burning body fat, in reality, strength training is more suitable for this purpose.

An example to prove: Scientists from Pennsylvania State University offered overweight people a low-calorie diet. The participants in the experiment were divided into three groups. The first did not exercise, the second did aerobic exercise three times a week, and the third did aerobic and strength training three times a week. Participants in all three groups lost about 10 kilograms, but in the third group people lost 3 kilograms more fat than in the first two. Why? Because in the third group, weight loss was solely due to fat, and in the first two groups, participants burned about 7 kilograms of body fat and lost 3 kilograms of muscle mass. Do the math and see that the participants who did strength training burned 40 percent more fat.

And this is not the only study on this issue. Observations of people who go on a diet, but do not engage in strength training, show that on average 75 percent of weight loss comes from fat and 25 percent from muscle. That 25 percent, of course, contributes to the overall reduction in body weight, but does not improve your reflection in the mirror. Moreover, they increase the likelihood that you will regain the fat that you burned so hard. However, if you supplement your diet with strength training, you will burn more fat and not lose an ounce of muscle.

Approach this issue like liposuction. Your task is to get rid of unattractive fat. This is exactly what you will get as a result of training.

2. You will burn more calories.

Strength training allows you to burn more calories, even if you're just sitting on the couch. One of the reasons for this phenomenon is that after each workout, your muscles need energy to repair and repair muscle fibers. So, scientists from the University of Wisconsin found that after classes that included only three exercises for large muscles, the metabolism of the experiment participants remained elevated for the next 39 hours. Those who did strength training also burned more fat than those who didn't.

What happens during a workout? Many experts claim that running at an average pace burns more calories than strength training. But it turns out that this is not really the case. Scientists at the University of Southern Maine, using a sophisticated technique to measure energy expenditure, found that strength training burns 71 percent more calories than previously thought. Experts have calculated that performing just one cycle of eight strength exercises allows you to use up from 159 to 231 kilocalories. This is the amount of calories you can burn if you run at a speed of 15 kilometers per hour for the same time.

3. Clothes will fit you better

If you're not into strength training, you can say goodbye to your biceps. Studies show that between the ages of 30 and 50, a man loses up to 10 percent of muscle mass. And by the age of 60, this figure is likely to double.

Moreover, as reported in the American Journal of Clinical Nutrition, over time, lost muscle is replaced by fat. Scientists have found that even those who managed to maintain the same total body weight until the age of 38 lost about 1.5 kilograms of muscle mass and gained 1.5 kilograms of fat every ten years. And this leads not only to the fact that your body becomes loose and unathletic, but also to the fact that your waist circumference increases, since a kilogram of fat takes up 18 percent more volume than a kilogram of muscle. Fortunately, this process can be prevented with regular strength training.

4. You can prolong the youth of your body

What matters is not only the amount of muscle mass you lose, but also its quality. Studies show that the number of fast muscle fibers decreases by 50 percent with age, while the number of slow muscle fibers decreases by only 25 percent. Fast fibers are primarily responsible for the strength characteristics of the muscles, and also provide the power of movement, which depends on the combination of strength and speed. The power of movement is a key factor for high performance in any sport, but it also matters in everyday life. Have you noticed that older people often find it difficult to get up from a chair? The reason for this phenomenon lies in the atrophy of the fast muscles as a consequence of the fact that they are not subjected to excessive stress. In 2015, a study was published by experts from King's College London, which states that cycling slows down the aging process.

Do you want to know the secret that will allow you to turn back time? Do strength exercises. Especially effective in this sense is the implementation of exercises at a high pace with a small weight of weights. (If you see the expressions "explosive push-ups", "explosive throw the body to the right and up", "bring the dumbbell to the shoulder with a powerful movement" and the like in this book, know that they are ideal for training fast muscle fibers.

In 2018, scientists at the University of Birmingham published a study showing that cycling significantly slows down aging and allows older people to maintain biological performance at the level of youth.

5. Increase Bone Density

As you age, you also lose bone mass, which increases the likelihood of bone fractures. Scientists from the Mayo Clinic found that 30 percent of men who suffered a hip fracture never get back on their feet. In addition, a significant loss of bone mass in the spine can lead to the formation of a hump. However, there is some good news: the results of a study published in the Journal of Applied Physiology show that after 16 weeks of strength training, bone density increases by 19 percent. Along the way, there is an increase in the content of osteocalcin in the blood - a marker of bone formation.

6. You will become more flexible

With age, flexibility can deteriorate by half. It will be difficult for you to sit down, bend over and turn around. However, there is good news here too: Research published in the International Journal of Sports Medicine shows that three workouts per week for all muscle groups for 4 months increase the flexibility of the hip and shoulder joints by 11 percent. Do you think that strength training leads to muscle stiffness? Research shows that Olympic weightlifters are second only to gymnasts in overall flexibility.

7. Strengthen your cardiovascular system

Strength training increases the intensity of blood circulation. Scientists from Michigan State University found that people who did three workouts for all muscle groups per week, within two months, had diastolic blood pressure decreased by 8 points. This is enough to reduce the chance of a stroke by 40% and a heart attack by 15%. In another study, published in September 2014 in the American College of Sports, Medicine, a group of scientists argued that the lack of physical activity for 5 days leads to damage to the vascular endothelium.

8. You will beat diabetes

Consider strength training as muscle medicine. In a 4-month study, Austrian researchers found that in people with type 2 diabetes, as a result of strength training, their blood sugar levels were significantly reduced, which improved their condition. Just as importantly, strength training can prevent the development of diabetes, not only by helping to fight fat, which increases the likelihood of developing this disease, but also by increasing the body's susceptibility to insulin. This helps keep blood sugar levels under control, thereby reducing the likelihood of developing diabetes.

9. You will reduce your risk of developing cancer

But this is not the only benefit that strength exercises will bring to your health. Scientists from Florida State University found that people who did three strength training sessions per week for 6 months significantly reduced oxidative stress (the process of cell damage due to oxidation). This fact is of great importance, since damage to cells can lead to cancer and other diseases. The results of a study published in the journal Medicine and Science in Sports and Exercise show that strength training increases the speed of food passing through the colon by 56%, which, according to scientists, reduces the likelihood of colon cancer. Another study by a team of researchers from the University of Sydney in Australia found that regular strength training reduced the risk of death from all causes by almost a quarter, and mortality from cancer by 31%.

A study by a group of scientists from Copenhagen demonstrated a molecular link between physical activity and cancer prevention. The benefits of exercise for cancer patients are becoming increasingly clear. Exercise has been shown to reduce the incidence of cancer and inhibit tumor growth. The scientists hypothesize that exercise plays a role in controlling cancer progression by directly influencing internal tumor-related factors and interacting with whole-body effects to alleviate cancer-related side effects and improve the effectiveness of cancer treatment. These findings have wide-ranging societal implications, as this understanding could lead to changes in cancer treatment strategies.

10. You will find it easier to stick to your diet.

When it comes to weight loss, strength training has a double benefit: You not only burn calories; it becomes much easier for you to stick to a diet. Scientists from the University of Pittsburgh, who followed a group of 169 overweight people for two years, found that participants who did not do three hours a week of strength exercises consumed more than their allowed 1,500 kilocalories per day. The reverse trend was also observed: who violates the diet, he skips training. Researchers believe that diet combined with strength training strengthens your resolve to stay on course and move towards your goal of weight loss.

11. You will be able to deal with stress better.

Sweat in the gym and you will be able to keep calm in stressful circumstances. Scientists from the University of Texas have concluded that people who are in good physical shape have lower levels of stress hormones. A study conducted by scientists from the Medical College of Georgia found that the rate of normalization of blood pressure after a stressful situation depends on the amount of muscle mass: the more muscle mass, the faster blood pressure returns to normal. Exercise and physical training have a positive effect on the ability of a person's character to perceive stress, being a kind of buffer. So stressful events have a less negative impact on psychological and physical health.

12. You will be better able to tolerate jet lag.

The next time you have to fly across the ocean, before unpacking your bags, head to the hotel gym. Scientists from Northwestern and California Universities found that after strength training, there are changes in protein synthesis and activity that are characteristic of certain times of the day. As a result, they concluded that strength training helps the body quickly adapt to jet lag and work shifts.

13. Improve your mood

Yoga is not the only type of exercise that can help you calm down. Scientists from the University of Alabama at Birmingham found that people who did strength exercises three times a week for 6 months felt significantly calmer and their mood improved.

British scientists conducted an experiment in which more than 10,000 people took part, scientists used a specialized mobile application that reflected a person's physical activity in relation to his emotional state. As a result, it was demonstrated that physical activity has a positive effect on the psychological state of human health.

14. You will sleep better

Intense strength training will help you fall asleep easier and sleep better. Australian scientists noticed that patients who did strength training exercises for all muscle groups three times a week for eight weeks improved sleep quality by 23 percent. What's more, the participants fell asleep faster and slept longer than before they started training.

15. You will get fit faster

Not only aerobic exercise strengthens the cardiovascular system. A University of Hawaii study found that cycling with weights increased heart rate by 15 beats per minute more than running, at which the heart rate was 60 to 70 percent of maximum. This method not only strengthens the muscles, but, like aerobic exercise, improves the condition of the cardiovascular system. So, you can save time without losing anything.

16. You will overcome depression

Don't take antidepressants. Do better strength training. Scientists from the University of Sydney have found that regular strength training significantly alleviates the main symptoms of depression. Scientists report that a significant improvement was observed in 60 percent of cases of clinically diagnosed depression - which is comparable to the rates of treatment with antidepressants, only without the negative side effects that accompany them. Another study published in the American Journal of Psychiatry found that an hour of moderate physical activity per week was enough to reduce the risk of symptoms of clinical depression by 12 percent.

New Zealand scientists from the University of Auckland conducted a study that proved that physically active children tend to have fewer symptoms of depression than their less active peers. The higher the levels of moderate- and vigorous-intensity physical activity in children aged 6 and 8 years, the less depressive symptoms the children had 2 years later. Depression levels decreased with each additional hour of physical activity.

17. You will be more productive

Buy dumbbells - and they will help you get a pay raise. Scientists from the UK found that on the days when workers were engaged in physical exercises, their productivity increased by 15 percent. Calculate what these numbers mean for you: on training days, you can (at least in theory) complete the amount of work in 8 hours that would otherwise take you 9 hours and 12 minutes. Or you can work the same 9 hours but be less tired and enjoy your work more - another benefit that workers have reported when talking about training days.

18. You will live longer

Strength training will help you live longer. Scientists at the University of South Carolina have determined that good strength training is associated with a reduced risk of death from cancer, heart disease, and other diseases. Similarly, researchers at the University of Hawaii found that maintaining strength can lead to a life of up to 85 years without serious illness. Even moving every half hour can help limit the impact of a sedentary lifestyle. However, exercise is not enough to prevent the risks of sitting for long periods of time, regular movement is necessary.

19. You will keep the memory

Never forget the importance of strength training. Scientists from the University of Virginia found that men and women who did strength training three times a week for 11 months noted a significant decrease in homocysteine levels, which are associated with the development of dementia and Alzheimer's disease.

20. You will become smarter

Speaking about the connection between muscles and the brain, we should mention the study conducted by Brazilian scientists. They found that 6 months of strength training significantly improved the mental abilities of the participants in the experiment. Training improves short-term and long-term memory, the ability to verbal reasoning and the ability to maintain attention.

Research on the health benefits of exercise

Physical exercise reduces the risk of breast cancer
Exercise reduces the risk of heart failure
Physical activity has a beneficial effect on overall health and slows down the aging process.
Aerobic exercise improves mental performance and protects against dementia in old age
Exercise prevents heart rhythm disturbances in post-menopausal women
Regular exercise prevents depression, and also has a positive effect on "psychological well-being", cognitive abilities and reduces the risk of developing age-related diseases.
Physical training (30 minutes of running) 4 hours after training improves long-term memory.
For people with a sedentary lifestyle, an hour of moderate physical activity per day is enough to reduce the risk of premature death.
When performing regular strength training, 3-4 times a week, men with a sedentary lifestyle improve sperm quality: volume, quantity and motility of spermatozoa.
The low physical activity of boys leads to a decrease in school performance.

The benefits of strength training for girls

Strength training will benefit all women. Young people can use them to make their figure attractive. Athletes will develop strength and endurance. Women who lead an active lifestyle will improve their physical fitness. Strength training will help all women prevent the development of cardiovascular diseases, fight stress and excess weight. In addition, they are an effective tool for restoring the figure after childbirth.

For middle-aged women, exercise can help counter the health problems associated with menopause and keep bones and muscles intact. Performing strength exercises prevents the formation of fat deposits in the abdomen and flabbiness of the skin.

For older women, weight training will help prevent loss of joint mobility, strengthen muscles and bones, thereby slowing down the aging process.

Of course, the value of strength training goes beyond visual appeal. They prolong life and improve its quality. After all, health is not a gift from heaven. While genetic predisposition does make a big difference in maintaining health, scientific studies show that genetics is only 30 percent responsible for overall health. The remaining 70 percent is due to lifestyle. In other words, we are responsible for our health.

Lack of physical activity is associated with a significant reduction in life expectancy. So, every hour spent without movement reduces life expectancy by 21 minutes.

Large-scale studies show that people who lead a generally inactive lifestyle, but engage in 15 minutes of physical exercise per day, increase life expectancy by three years compared to those who do not engage in any physical exercise. Strength training and cardio exercises (running, biking, aerobics) effectively counteract the harmful effects of a passive lifestyle.

Weight training involves applying loads to muscles, tendons, ligaments, and joints. If the exercises are performed correctly, the load has a strengthening effect, and if not, then you can get injured. Strength training should be a healthy habit, not a health hazard. Therefore, this book focuses on injury prevention. Her goal is to create a strong and beautiful body, not destroy it.

The Women's Gym Workout Program provides a comprehensive guide to creating a personalized workout program that meets your goals and abilities. Part II details the best exercises for each area of the body. Complete training programs are presented in Part III.

Cardio (aerobic) and weight training will not only make you look attractive, but also improve your health.

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

Ask a Question

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 for women

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.
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.

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!

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.

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!

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.

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.

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 are planning 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.

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.

This is a real creative lab! A team of true like-minded people, each of which is an expert in his field, united by a common goal: to help people. We create materials that are really worth sharing, and our beloved readers serve as a source of inexhaustible inspiration for us!

Strength exercises, performed with your own weight or with additional weights, strengthen the muscles and stimulate the growth of muscle mass. The greater the weight of weights, the more intense muscle growth. This dependence is explained by the fact that when using a lot of weight, myofibrils - special muscle fibers - are damaged, and in the process of regeneration they thicken and lengthen, and, consequently, the total volume of muscles increases. Combining strength training with cardio helps you lose weight and make your figure more slender, toned and athletic.

Regular fitness classes with strength physical activity have an extremely beneficial effect on the body, which manifests itself in the following positive changes:

muscles strengthen and develop, become more prominent;
the amount of fat layer decreases;
metabolic processes are accelerated;
bone and cartilage tissue is strengthened;
increases the functionality of the joints by stimulating the production of joint fluid;
the heart trains, its work improves and, accordingly, the entire circulatory system;
the respiratory system develops;
physical indicators of strength and endurance of the body increase;
mood improves, sleep normalizes, stress resistance and general immunity increase.

The benefits of strength fitness training for the fair sex is the ability to get rid of such figure flaws as overweight, cellulite, sagging muscles and skin. Women should not be afraid that as a result of performing weight-bearing exercises, their muscles will increase in volume and develop in a male pattern. This cannot happen, since muscle growth depends on the male hormone testosterone, which in the female body is not so abundant that muscles develop as intensively as in men. And for men, strength training is necessary to maintain good physical shape and increase muscle mass.

Contraindications for strength training

Strength training, even if it is carried out for recreational purposes, can not be practiced by all people. Conducting such fitness training is contraindicated in the following cases:

in the presence of serious diseases of the heart and the entire circulatory system;
in diseases of the joints, you need to refrain from exercises that involve problem areas;
with vision problems, lifting weights is contraindicated, and it is also not recommended to perform training movements in which the head is lower than the legs;
with varicose veins, strength exercises aimed at developing the muscles of the lower extremities should be avoided;
women during menstruation and pregnancy should avoid lifting weights so as not to provoke;
during an exacerbation of chronic diseases, acute respiratory infections and acute respiratory viral infections, performing strength exercises can further weaken the body and worsen well-being. In addition, within 2 weeks after the illness, you need to refrain from playing sports or engage in minimal physical activity.

All power differ among themselves in the strength of the resistance provided and are divided into the following types:

training movements performed without the use of weights. When they are performed, the weight of one's own body is used as a resistance force. These exercises include classic push-ups, pull-ups, lunges and squats. Their effectiveness depends on the strict observance of the correct technique;
free weight movements. In such exercises, weights, dumbbells, a barbell or pancakes from it, a heavy gymnastic stick or bodybar are used as weights;
work in block simulators also applies to strength training exercises;
isometric movements, the implementation of which involves fixing the body in a certain position or holding a load for an extended period of time.

Fitness classes with strength physical activity are:

speed-strength.

The task of such training is not only to strengthen the muscles and increase strength indicators, but also to develop speed. During their implementation, work takes a minimum period of time, despite the fact that slow exercises are performed with minimal weight. When doing speed-strength training, it is imperative to monitor the duration of slow and high-speed intervals;

circular.

Fitness classes in a circular technique are fat-burning in nature, despite the fact that classical aerobic exercise is practically excluded during their implementation. Circuit training burns 30% more calories than standard strength training. With a combination of cardio loads and strength training in a circular technique, you can achieve the most effective and fastest results in reducing excess weight with parallel strengthening of the muscles and the formation of a beautiful muscle relief;

group.

Such classes involve the collective exercise of a specific fitness program.

The most popular fitness programs used in group strength training are the following:

upper body. This program is designed to work the muscles of the upper body during strength and fitness training. Men, using this program in strength training, can train their arms and achieve an increase in the width of the back and chest, and women can strengthen the pectoral muscles, eliminate arm flabbiness, narrow the waist, and reduce the volume of the abdomen;
the Lower body program, designed for high-quality study of the muscles of the lower body and reduction of fat deposits on the buttocks, thighs and legs;
the Body shape program, which involves performing not only strength, but also aerobic exercises. As a result of such work, the main muscle groups are strengthened and the endurance of the body increases;
Super Sculpt, aimed at shaping muscle relief through a combination of aerobic exercise and exercises with dumbbells;
Bumbs is a strength training program to strengthen the muscles of the buttocks and is incredibly popular with the fair sex.

Take the test Don't know how to motivate yourself to do fitness? Take this quiz and find out what it takes to love him.

Shutterstock photo materials used

The advantages of strength fitness training are obvious: a beautiful body relief, getting rid of fat and gaining muscle mass. Moreover, the first results appear within two to three months, provided that classes are held twice a week (lasting up to twenty minutes). In addition, in such a short period of time, the body gets used to the training, muscle memory develops, and it becomes easier to work out afterwards. Progress from strength fitness and a qualitative change in the body are achieved only with regular training and a well-designed program.

With a personal trainer, classes are always more effective: the specialist will increase the working weights in time, correctly compose exercises for muscle groups, and monitor the correct execution of movements in order to avoid injuries. A good coach is also a powerful source of motivation and support. Indeed, for a beginner, progress is only barely noticeable at first, and a professional look from the outside will note even the smallest positive changes in the figure.

But if there is not enough money for a personal mentor, you can create a strength training program on your own, paying close attention to safety. Questions that arise during the fitness training should not be shy to ask the instructor on duty, who is in the gym "in the public domain".

The impact of strength training on health

Why is strength fitness so good that sports doctors recommend it to women and men of all ages? Moderate strength training, performed according to all the rules, has a beneficial effect on health:

strengthen all muscle groups, including the muscles of the back and lower back;
contribute to the prevention of osteochondrosis;
improve posture;
reduce the resistance of body tissues to insulin, thereby preventing the development of diabetes and its complications;
increase muscle growth, due to which excess glucose in the blood (for example, after heavy consumption of carbohydrate foods) will accumulate in developed muscles in the form of glycogen, and not turn into subcutaneous fat;
speed up the metabolic process;
normalize the work of the gastrointestinal tract, relieve constipation;
improve the ratio of blood cholesterol fractions: reduce the content of "bad" cholesterol - triglycerides (TG), as well as low and very low density lipoproteins (LDL, VLDL) and at the same time increase the level of "good" - high density lipoproteins (HDL);
are the prevention of atherosclerosis and dangerous vascular disorders;
in women, the manifestations of menopause and premenstrual syndrome are reduced.

Moreover, even for a beginner, twenty minutes of strength training 2-3 times a week is enough to improve their health.

Similarities and differences between cardio and strength training

Adherents of a healthy lifestyle, which, fortunately, has already become a global trend, have practically elevated proper nutrition and fitness to a cult. What is considered healthy food is more or less clear to the layman, but what kind of sport is good for health? This question causes a lot of controversy in wide circles.

Movement is life, and therefore absolutely any physical activity is important for health. The main thing is that it is correctly dosed, and the body is not overloaded. But the most popular fitness areas today are cardio and resistance training. Their fundamental difference is that with the help of the former, the endurance of the cardiovascular and respiratory systems improves, and thanks to the latter, skeletal muscles develop and strengthen, their strength and tone increase. Common to these areas of fitness are the activation of metabolism, the acceleration of fat burning and, as a result, effective weight loss.

Developing muscle strength through weight training simplifies everyday life: lifting weights and climbing stairs will no longer be a challenge. A proper warm-up before exercise and a wide range of motion develop flexibility and, in general, reduce the risk of injury and muscle soreness after exercise. Strong muscles also improve bone health, preventing osteoporosis and other diseases of the musculoskeletal system.

Slimming and fitness

It is worth remembering that adipose tissue weighs much less than muscle, so the number on your scale may not change or even increase. But this only means that you are building muscle and reducing body fat. To track changes in the figure, it is better to use not weighing, but regular measurements of the circumferences of the abdomen, hips, arms at the level of the middle of the shoulder. And regular exercises for the abdominals and back muscles will form not only the waist, but also a beautiful posture.

Muscles that are in good shape consume more energy for their life activity, so a trained person will burn a lot of calories even in a dream. As a result, the amount of both subcutaneous fat and visceral fat decreases, which is much more dangerous for health.

Rules for Successful Strength Training

By choosing the right resistance exercises, you can create the body of your dreams. For example, if you think your arms are too thin, add exercises for the biceps and triceps of the upper limbs. Want to achieve a wasp waist - focus on the oblique abdominal muscles.

For a beginner in the gym, it is optimal to perform 3-4 sets of 8-12 repetitions of each exercise. Subsequently, to make fitness training more intense, you can increase the number of sets and repetitions, working weights and the number of sessions per week. Don't forget about basic multi-joint exercises. Be sure to leave days for rest and muscle recovery. Try to alternate workouts for different muscle groups. For example, on Monday - on the chest and back, on Wednesday - legs and buttocks, on Friday - arms and shoulders. During classes, you should consume non-carbonated water in sufficient quantities. The golden rule is to warm up for 10-15 minutes before each session and stretch at the end.

The gym is the whole world! Regular visits to it and a competent approach to classes will improve health, prolong youth and acquire the desired figure.