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.

Women: Health benefits of lifting weights – Part 18

Women & weights

At any age, size, or sport that you’re in, weight lifting CAN help you. It is as simple as that. I’m a cross country runner and although I really don’t need much more training other than long distance running for my sport, I’ve gotten into all types of working out and I was surprised to find that they really helped me a lot! Whether it’s stretching in a yoga class, using dumbbells or a home weight lifting machine at home, or even weight lifting in a gym, it all helps your body.

Although weight lifting has never been a huge favorite of mine, it is so helpful that I think all women should understand what’s happening to your body when you lift weights. Women might not lift weights with the fear of gaining to much weight or looking too muscular, almost as if they had a muscular figure rather than a feminine one. Well the truth is, lifting weights about two or three times a week for about 30 to 45 minutes is not, I repeat NOT going to do that to you. If it’s done right weight lifting can be most beneficial. In addition to becoming stronger, your muscles get toned and shapelier. Not bigger and bulkier. As for gaining weight, women do not need to worry about that. Yes you’re gaining weight, but in muscle, not fat.

For starters, I would highly recommend a gym membership. It does not matter which gym, any of them would work fine. By going to a gym you’re getting the opportunity to work with trained instructors, and having it done properly with no fear of getting injured. Not only that, but you have access to machines you would not have at home. But, if you are one of those do-it-yourself type girls, exercising with dumbbells or a home machine will work to. And although I have never tried one, I have heard great things about home machines. Even though the assembly alone would be a workout! Keep in mind, when weight lifting at home make sure to read all instructions for any machine. It could be dangerous if you’re lifting massive amounts of weight by yourself.

For those of you trying to save money, try it yourself at home first. If you’re just not seeing results, chances are your doing something wrong, or you simply just haven’t tried hard enough! If you have been trying hard for about a month, then I would suggest venturing to a gym for some professional help. Remember, weight lifting is a great way to get healthy and help you look and feel your best!

The effects of red wine on skin and health

Many people like to enjoy a bit of wine with dinner, but it is said drinking too much alcohol is not healthy. Although heavy drinking has negative health benefits, but drinking red wine may benefit your health if you drink in moderation.

Many research is done and scientists are convinced that there are several reasons why moderate drinking of red wine is good for our health. Drinking two glasses for men and one for women has cardiovascular health benefits; drinking more will result in losing all these health benefits and may cause more health problems.

One or two glasses red wine will relax the blood vessels and provides a better circulation of your blood to your heart. This alcoholic beverage also contains substances to lower blood pressure and has a blood thinner effect. Drinking more will increase your heart rate and result in a higher risk for heart diseases.

The reason moderate drinking of red wine may benefit your heart can be found in the presence of tannins and flavanoids in red wine. These substances will raise the levels of good cholesterol (also called “high-density lipoproteins-HDL). Red wine has also antioxidant properties which will reduce the bad cholesterol (also called low-density lipoproteins-LDL). Both properties declares the reason that drinking one or two glasses red wine will lower the chance of developing heart diseases, for example heart attack and stroke.

Red wine contains polyphenols which reduces the risks of food poisoning. These antioxidants are found in grape skin and will help clean the body from toxins. Polyphenols also gives this wine a red color. Red wine reduces the chance to get diarrhea and other stomach problems. Polyphenols are also helpful to promote healthy skin.

There is also research done which indicates drinking wine may prevent certain cancers. Resveratrol in red wine is responsible for fighting cancer and also helpful for your memory.

While drinking moderate red wine contains health benefits, this drink doesn’t cure diseases. It is only helpful to prevent certain diseases but it is a good idea not to exaggerate the health benefits.

These attributes in red wine tend to benefit your health but doctors are not anxious to consider red wine as a healthy beverage; red wine contains alcohol and will increase your calories and also your weight. The positive effects are limited and the risk of drinking too much is always present. Alcohol is addictive and may result in more health problems.

Drinking red wine is also associated with a higher risk of migraine and other kind of headaches. Alcohol is always a risk factor for migraine and headache but especially the redness of wine is a trigger to cause more headaches. Tyramines, histamines and sulfites are chemical substances in red wine which are responsible for these headaches. These chemicals are also used in white wine but the level is higher in red wine and is more associated with headaches.

How you drink wine is also important and it is important to choose quality wine. It is preferable to choose a well known brand and to drink slowly. Drinking too fast will also cause headache and it useful to drink red wine with food to prevent liver problems.

Enjoy drinking red wine but it is best to limit the quantity to one or two glasses each day and this will also provide you the ability to sleep well and feel relaxed.

The health benefits of sex – Part 3

It would be a severe exaggeration to suggest that sex a couple of times a week offers health benefits. There simply isn’t that much exertion for long enough (remember that 20 minutes for moderate-to-high exertion is a minimum for health benefits). That ain’t describing most people’s sex lives.

I would respond to the question in the reverse – ie., it’s worth getting in better health so you can have better sex. Here are some reasons….

1. If you are in better health, you are less tired at night and can stay up for sex.

2. If you are in better health, you are less stressed, and can concentrate on and enjoy sex.

3. If you are more flexible, your sex can be more comfortable. I’m not talking about some oddball sex position, but even basic sex of a reasonable amount of time and energy. I hate to be insulting or too graphic, but I imagine that fat people simply have more trouble getting into comfortable positions for sex, and that weak people have trouble staying in positions.

4. If you look better physically, you feel better psychologically. And when you feel better about your body, you have better sex.

5. Exercise raises testerone levels in men – better sex and more sex drive.

6. Exercise helps women retain bone density and energy – better sex.

Women: Health benefits of lifting weights – Part 6

In the past decade, more and more women have decided to include lifting weights as part of their workout routines. Their reasons vary – from the desire for more toned bodies, to the health benefits of greater strength, to the feeling of accomplishment that comes from achieving a new goal.

Whatever form the motivation takes, personal trainers and other experts say that the health benefits of weight training for women are extensive. Women who incorporate weight training into an exercise program can expect to enjoy:

1. Stronger bones – because muscles used in weight training will pull on bones and make them stronger;

2. Faster metabolism – because lean muscle mass increases basal metabolic rate;

3. Better functional strength to do everyday tasks;

4. Lower incidence of back pain – because their body’s core (midsection) has been strengthened;

5. Better BMI (body mass index), thus lower risk of metabolic diseases like diabetes and heart disease.

Unfortunately, many women are intimidated by the idea of weight training. They fear that they can’t do the strenuous routines, or that the men in a weight room will make them uncomfortable. Some women fear that if they work especially hard, they will become muscle-bound and look less feminine.

These fears are overblown and exaggerated. The truth is that any woman of any age can start weight training, as long as she does exercises that are appropriate, and as long as she does them with proper form. Also, a visit to the weight room at the gym isn’t necessary to begin a weight program. The exercises described below by can be done at home with inexpensive equipment that can be purchased at any sporting goods store.

These five weight training exercises are recommended by Gina McNeal, an American Council for Exercise-certified trainer in Silver Spring, Maryland. For each repetition of the following exercises, take two seconds to lift the weight and two seconds to lower it. Ms. McNeal recommends starting gradually, and working up to being able to perform 12 repetitions of each exercise (but only 6 for the V-Sit).

1. Squat (works the thighs and rear end): Bend knees and push your rear end out behind you as if to sit on a chair. Stand back up, pushing through heels. Do not let knees go past your toes. Hold a dumbbell in each hand to increase intensity.

2. Dumbbell Press (works the chest): Lie face up on the floor with knees bent. Hold dumbbells in hands, palms facing away from you, forearms

Women: Health benefits of lifting weights – Part 17

Many women don’t realize how much weight lifting can benefit their health as well as improve their appearance. Some women avoid lifting weights because they’re afaraid of gaining bulky muscles and looking like a female version of Arnold Swarzenagger. Well ladies, put your worries aside and listen up!

Performing weight lifting and other forms of strength training will help you lose fat and gain lean muscle, and don’t worry – unless you do an extreme amount of power lifting, you won’t develop huge, unsightly muscles. Women’s bodies lack the hormones necessary for great muscle mass. But you will appear toned and fit!

Another advantage to increasing your muscle volume? You’ll burn more calories effortlessly! Even when you’re lying on the couch watching TV, that muscle tissue will burn up to four times the calories of fat tissue. Another plus is that by strengthening your muscles, tendons, and ligaments, your joints will enjoy better support, placing less strain on them.

The key to successful weight lifting is to start slowly, and always lift in sets. Aim for three sets of ten repetitions with weights that are just slightly an effort to lift. Gradually increase the weights every week.

Another important factor is to divide your sessions. A good schedule to follow is upper body lifting on Mondays, Wednesdays, and Fridays, and working on the lower body on Tuesdays and Thursdays. Many female weight lifters work on their core – the back, obliques, and abdominals – a little every day they go to the gym.

Some good ways to begin are free weights and the butterfly. Free weights will increase strength and muscle volume in your biceps, triceps, and forearms, and the butterfly will help with breast support – especially important as we age.

A way to lesson cellulite pockets on the upper thighs is with the scissor machines. One helps with the hard-to-work inner thigh, while the other type helps eliminate those “saddle bags” on the outer thighs.

Believe it or not, weight lifting is actually fun! The endorphine release makes you feel wonderful! Just remember to take it slow and easy, and always do stretching and warm ups before you lift. In just a few weeks, you’ll notice a big difference in your appearance and in the way you feel!