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Resistance Training For Women

resistance-training-for-women

Losing weight tends to conjure up thoughts of endless, breathless workouts on the treadmill or the exercise bike, or running around the block 10 times in a row every day. For people who are not fond of this sort of excessive cardiovascular activity, it is very easy to lose motivation and even stop your fitness program altogether. Is it possible to lose weight without sweating it out day in and day out doing cardiovascular exercise? The answer is definitely yes!

The problem with taking on a full-on cardiovascular training workout on a regular basis is that, over time, you can actually start to lose muscle. Cardiovascular training is a fantastic way to start losing excess weight. But once your body reaches a point where some of the extra fat is gone, it can become harder to see progress without ramping up the cardiovascular workouts to often unsustainable levels.

So what happens then? Many people take the path of running more, cycling more, swimming more, and so on. This often leads to burn out and even giving up entirely on exercise and fitness. Inevitably, that can lead to all that weight being put back on! But, it doesn’t have to be that way.

It is possible to work out less and lose more once you realize that the type of workout required is something you may not have even thought about: resistance training for women. Also called strength training and simply weight lifting, it is about using weights to build lean muscle and burn fat faster. Participating in this type of workout does not mean you should or will become a bodybuilder. But instead, you receive all the benefits of working out with weights while at the same time, considerably reducing your time doing cardiovascular workouts.

What Are The Benefits of Resistance Training For Women?

resistance-training

There are a huge number of advantages and realistically, no disadvantages to undertaking a strength training routine as part of your overall fitness plan. Some of the most notable benefits are:

Easier weight management

Significant improvement in the tone and strength of the muscles

Reduced risk of injury

Increased metabolism, which means more calories are burned even when you’re resting

Better mobility

Increased bone strength and density

Better sleep

Increases Strength of a Woman

Enhanced self-esteem

Clearly, there are countless benefits for working less and losing more weight, while building muscle with strength and resistance training.

What types of resistance training options are there for women who are motivated to get started?

There is a large variety of routines that you can dive into that allow you the ability to mix up your workouts. Because your muscles require time to recover after a workout, it is never advisable to work on the same muscles two days in a row – or even every other day. Over time you will learn your limits, but initially, you may feel that it takes longer for the soreness after a workout to subside.

This is normal and a sign that your muscles are being worked on. A routine that focuses on different muscles on different days is generally ideal (for example, you might work on your arms and abdominals two to three days per week and your legs on alternate days).

Free Weights

Free-weights

Free weights are the most highly recommended style of strength training. This involves no workout machines or anything that provides assistance to you as you lift the weights. Instead, the focus is on plain dumbbells and barbells that are fitted with the appropriate weight for your strength and fitness level. The goal is to slowly improve not only how much weight is on the bars, but for how long you are able to lift them.

Machine Weights

machine-weights

Weight machines are an excellent option for some muscles, as well as for people who feel more comfortable with an assisted workout. These machines, found at gyms and health clubs, let you easily adjust the weight and the seat or handles, and they often target one particular set of muscles, which is an advantage of using machine weights.

Free Weights And Machine Weights

Combining a mix of free weights and weight machines exercises is an option that many people select. Once you have targeted which muscles you wish to work on each particular day, you can then decide which exact workout is appropriate for that.

Several alternative or additional options also exist, including resistance bands, and using your own body weight. Your own body weight can be used as the resistance in exercises such as push-ups, sit-ups, and chin-ups. These are exercises that one can consider trying as strength is built up over time.

Working out less and losing more is simple once you know how resistance and strength training works – and the best part is that it can all be done at home if you choose and for very little financial outlay.

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