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Weight
Training Doesn't Have to Mean Bulking Up
Although women are a constant presence
on ellipticals and treadmills, they are less visible in the weight
room. The idea of “bulking up” frightens many who are intent on
losing weight and toning down body size. However, women who
participate in a moderate weight training program do not gain size as
much as definition and tone. This is just one of the many benefits of
strength training for women.
Strength training increases the rate of fat burned in the body. With
this increased metabolism, each pound of muscle gained burns about 50
more calories each day. In addition, developing stronger muscles
reduces the risk of injury, back pain, and arthritis.
Weight training doesn’t only benefit the physical appearance;
benefits also occur within the body. Building muscle helps to reserve
bone mineral density, a component especially important to women, who
are at an increased risk of osteoporosis. Also, weight training can
help fight off diabetes by increasing the body’s utilization of
glucose.
A weight training program doesn’t have to start in a gym. Although
some newcomers find machine weights easier to handle, free weights are
also a great way to begin lifting. Simple weights purchased at a
sporting goods store or retailer will work fine for arm curls and
triceps exercises. Lunges are also and excellent way to develop and
tone leg muscles.
No matter the weight training program chosen, the simple fact of
lifting, toning, and developing muscle will provide both physical and
mental benefits for women of all ages.
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