Why weight training is so important - a guest post by Erin Mounts
As you begin to age, your muscle mass starts to naturally diminish. No matter what age, weight training helps preserve and enhance your muscle mass.
It should be combined with a cardio workout but shouldn't replace it. Remember that muscle is heavier then fat, so if you begin training, the results may not show on the scale. Weight training also has a lot of good benefits.
As you begin to gain muscle, you begin to burn calories more efficiently. Your body works harder to keep muscle over fat. And the more toned you become, the easier it will be to control your weight. Research has shown that women who weight train two to three times per week for two months will end up gaining around two pounds of muscle and will end up losing 3.5 pounds of fat. As you gain muscle, your metabolism will increase, so you will be burning more calories all day. For every pound of muscle you gain, you will be burning 35 to 50 more calories daily. How awesome is that?
People might look at weight training as something guys do. You may think that all it does is bulk you up, but for women thats not necessarily the case. Women have 10 to 30 times less of the hormones that cause bulking up in men. Women don't typically bulk up from doing weights, but will however develop muscle tone and definition. As you begin to get stronger, you won't be so fatigued. Building muscle also helps with better balance. It also allows you to be less dependent on others and begin to be able to do the things in your daily life with much more ease, like getting groceries, doing the laundry, lifting and playing with kids.
As for older women, its never too late. Strength improvements are possible at any age. However it would be wise to have a professional weight trainer to supervise. Regular training also helps improve attention for older adults.
Between the ages of 20 and 30 you have established all of the bone mass you will ever have, and after menopause that bone mass begins to decrease unless you weight train. Weight training can increase spinal bone mineral density by 13 percent in six months. Without weight training your bones can become frail and begin to fracture. When putting your bones under moderate stress it responds by building density. It can also maintain or increase bone mass density and reduce the risk of osteoporosis.
Fighting more than just fat, weight training can reduce symptoms and signs of many chronic conditions, like arthritis, back pain, heart disease, and diabetes. It will help with your cholesterol and blood pressure. By strengthening the lower back muscles it can eliminate or alleviate any pain. By training, it builds stronger connective tissue and strengthens joints. It may improve the way your body processes sugar, which could possibly reduce the risk of diabetes and can increase glucose utilization in the body by 23 percent in four months.
Studies have found that 10 weeks of weight training reduces clinical depression symptoms more successfully than standard counseling did. It can boost your self esteem and make you feel more confident and capable.
After training, give your muscles some time to recover. Rest for a good full day between exercising a specific muscle group. Also, be attentive and listen to your body. Mild muscle soreness is normal, but sharp pains or swollen joints may be a sign that you've overdone it.
Keep in mind that it is good to switch up your routine and keep your body guessing. It is a good way to gain strength and decrease boredom.
Erin Elizabeth
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