Women: Health benefits of lifting weights – Part 3

Exercise is essential to good health. But women tend to focus only on its weight-loss aspects; how it makes them look. They run and cycle and focus on burning calories at the expense of building strength.

Happily, there is an exercise that can accomplish both. This exercise builds strength and in the process boosts the number of calories burned, even while resting. What is this miracle exercise? Weight training.

Many women avoid weight training out of fear of “bulking up.”

Don’t. Women don’t have enough testosterone to build huge muscles. Lifting weights actually helps women achieve a leaner, more toned body. And the bonus is that the body needs to use more calories just to maintain those muscles, compared to the same amount of fat.

Women get many other health benefits from lifting weights. These include:

*Increased bone strength: Women’s bodies rely on growth hormone to build both muscle and bone strength. The December 2006 issue of the American Journal of Physiology-Endocrinology and Metabolism reported that weight training increases biologically active growth hormone in women.

*Reduced risk of injury: Strong muscles allow the body to bend, lift and be active without getting injured.

*Increased stamina: Be more efficient at aerobic exercises and also less tired during regular activities.

*Weight loss and reduced body fat: As mentioned, muscles burn lots of calories. Burning calories leads to less body fat and more weight loss.

*Look better: It’s ok to want to look good, and a toned body looks great.

*Getting Started*

If you’re just beginning, take it slow. Use your own body weight (go through the motions, squeezing the muscle, but without holding any weights) or free weights that are just heavy enough to tire your muscles at about 12 repetitions (reps).

Here are three easy exercises to get you started.

1. Biceps curl: This exercise strengthens the biceps muscle (in the front of the upper arm). Stand with knees slightly bent and hold the weights with palms facing out. Slowly bend your elbows, bringing the weights up. Hold for a count of three. Return to starting position and repeat. Keep the arm still (no swinging) for maximum benefit. Repeat.

2. Triceps extension: The triceps muscles are in the back of the upper arm. Hold one weight in both hands, straight up above your head. Slower lower the weight behind your head until your elbows are at a 90 degree angle (no lower). Hold for a count of three and return to the starting position. Repeat.

3. Chest Press: This exercise works the pectoral muscles (in the front of the chest). Lie on the floor with knees bent. Holding a weight in each hand, extend your arms out to each side, elbows bent at a 90 degree angle. Slowly lift the weights up until your elbows are almost straight. You should feel the pectorals contract. Hold for a count of three and lower the weights to the starting position. Repeat.

As these exercises become easier, increase the number of reps or the amount of weight. A good rule of thumb is to increase the reps slowly to 15, and when this is too easy, increase the weight and go back to 12 reps.

Lifting weights 3 times a week will lead to increased overall health and increased energy for everyday life. Just don’t overdo it. Muscles need a day of rest between lifting sessions. These rest days are when the greatest muscle-building actually occurs.