Maintain Strong and Healthy Bones
There are many types of training techniques that women use to get into shape and to stay healthy.
It is very important for all women to incorporate resistance training into their routine.
Studies show that resistance training helps women maintain strong and healthy bones especially as they get older.
In addition to this, it also lowers the risk of osteoporosis; osteoporosis is a condition where bones become weak and brittle.
Because of our genetic makeup, as we, women get older, osteoporosis can occur causing bones to become fragile and fracture easily.
Improve Cardiovascular Health
Resistance training can also improve cardiovascular health just like aerobic training and cardio-based exercises.
A study published in 2019 states that people who participated in at least one hour of resistance training per week had a 40%-70% lower risk of getting a heart attack or stroke than those who didn’t.
Who would have thought that lifting weights was also good for your heart?
Exercise Affects Hormones
There are also positive benefits of resistance training regarding hormonal health.
For example, there is an increase in epinephrine and norepinephrine.
Epinephrine and norepinephrine also increase blood glucose which is important for increasing force production, muscle contraction rate, and energy production.
The hormones begin to rise before the workout starts [resistance training workout] and is an anticipatory response of the body preparing itself for the challenging exercises that are ahead.
Besides the increase in epinephrine and norepinephrine, exercise can cause blood cortisol to rise. Cortisol is a stress hormone that increases sugars in the bloodstream and enhances your brain’s use of glucose.
During the night the cortisol levels decrease which can help you sleep better.
Build and Maintain Muscle Mass
Resistance training also helps build and maintain muscle mass. When lifting large amounts of weight, the muscles in your body change and adapt to grow bigger and stronger. There is a common misconception of “getting bulky” while lifting heavy weights which turns some women off from lifting weights.
Lifting heavy weights will help promote hypertrophy (increasing muscle size) but it does not mean you are going to bulk up overnight.
Play the long game with exercise.
Mix up your routine by incorporating resistance training with aerobic exercises to stay healthy and strong.
Discover what brings you joy when it comes to being active and don’t be afraid to try something new!
– Elizabeth N.
Sources:
https://www.womenshealthmag.com/fitness/a34030549/strength-training-benefits/
https://www.unm.edu/~lkravitz/Article%20folder/hormoneResUNM.html