Women: Health benefits of lifting weights – Part 14

There was once a time when women feared the mighty weight. “I don’t want bulk!” they cried. Fortunately, this is a myth of the past. In fact, as fitness research became more sophisticated, many experts now sing the praises of weight training for women. These include

*Prevention of Osteoporosis: A Tufts University study published in the Journal of the American Medical Association found that strength training increases bone density and reduces the risk for fractures among women aged 50-70. The squat, since it is a weight-bearing exercise that works a variety of muscle groups, is a helpful exercise for preventing osteoporosis.

1. Hold a weight in each hand.

2. Keeping a straight back, imagine that you are sitting back into a big chair.

3. Flex your knees as you lower your hips.

4. Be sure to keep your knees in alignment with your toes.

*Increased Metabolic Rate: Every pound of lean muscle mass will burn an additional 35 to 50 calories a day.

*Improved Posture: By correcting muscle imbalances, weight training can improve posture. Example: Hours of work at your computer have given you a “hunched” posture. Correct the problem by performing back exercises:

1. Grab a set of hand weights

2. Sit, resting your chest on your thighs.

3. Hold each weight under your legs.

4. Imagine you have a pencil between your shoulder blades. Squeeze your shoulder blades together as you lift the weights. Perform 8-12 repetitions.

*Improved Appearance: It’s all done with muscles! Working your latissimus dorsi, which are the muscles that run down the sides of your back, creates a “v-shaped” torso that can make your waistline look smaller. If you usually wear shoulder pads to make your hips look smaller, why not perform deltoid exercises to create natural shoulder pads?

1. Stand, holding one weight in each hand.

2. Inhale to prepare

3. Keeping your elbows slightly flexed, exhale and raise your arms to shoulder height.

3. Return slowly.

4. Perform 8-12 repetitions.

*Injury Prevention: Strengthening essential muscle groups may prevent injuries. Women tend to have weaker hamstrings than quads. This often leads to knee injuries. Performing the hamstring curl can prevent this problem.

1. Lie on your stomach and place your feet under the pads.

2. Without lifting your pelvis, flex your knees, bringing your heels towards your butt.

3. Return slowly.

*Performance Enhancement: Athletic activities, as well as daily activities, such as carrying your kids, become easier with a strong body.

*Arthritis Relief: In a study performed by Tufts University, men and women with mild to severe knee osteoarthritis participated in a 16-week strength-training program, which resulted in a 43% decrease in pain.

*Improved Balance and Reduction of Falls: A New Zealand study showed a 40% reduction in falls for older women participating in a strength training program.

Preventing Diabetes: In another study, 16 weeks of strength training produced impressive improvements in glucose control that were comparable to taking diabetes medication.

*Improved Self-Confidence: A strong, toned body yields competence and confidence.

Remember, as Dr. Miriam Nelson says, “Strong Women Stay Young.” Go for it!