Exercises – one of the most effective ways to change the state of physical and psychological health. Everyone needs a certain level of physical activity every day. At the same time, many of us not only do not go in for sports, but also spend weekdays, and even weekends, doing sedentary work. However, unfortunately, even those who want to keep fit, especially when it comes to women, believe that they do not need strength training, because being a “muscle” the lady is not good. Therefore, estet-portal.com will tell you exactly what strength training does to the body and why girls should not ignore this type of exercise.
Strengths of Strength Training: Benefits of Exercise
It used to be that strength training wasn't as important as, say, cardio, so many people chose running, aerobics, and other exercises to keep fit. We are accustomed to perceive various trainings, including lifting dumbbells and barbells, as purely male exercises that help build muscle mass and look strong.
Strength training, contrary to popular belief, is needed not only for men, but also for women.
It would seem, why is it for fragile girls who only have a toned tummy and slender legs? Recently, however, more and more research confirms that everyone needs strength training. Of course, their intensity, frequency, load and features are regulated in accordance with the state and needs of the body, but it is still recommended to include strength training in the training program. What for? Because they have a beneficial effect:
- on physical strength;
- on muscle mass;
- on fat burning;
- on skeleton;
- on the state of the brain.
Strength training makes you stronger
One of the most obvious effects of a strength training program is an increase in physical strength.
You will realize that strength training makes life much easier: it will be much easier for you, for example, to lift a child or carry shopping bags without feeling heavy in your arms and without suffering from muscle pain the next day. You can do daily activities without much difficulty, without feeling tired.
Dr. Alexander Koch states: “Lifting weights” a great way to increase bone density, improve joint mobility and get in shape, not to mention the benefits in everyday life – You will easily climb stairs, move furniture.
Strength training is needed to increase muscle mass
Different types of exercise help to get rid of body fat, but it is difficult for people with low muscle mass to maintain the result. It is the muscles that are responsible for burning most of the calories consumed, and cardio, yoga and other exercises, although they have a lot of benefits, do not contribute to the increase in muscle mass.
In moderation, strength training will help increase muscle mass, but not enough to make a woman's figure masculine.
The problem of the predominance of fat over muscle in women is especially common – this is due to hormonal differences. The hormonal background of women does not contribute to a significant increase in muscle mass, therefore, in order to look like a “jock”, strength training alone is not enough for them. Moreover, even men make great efforts to accelerate muscle growth – these are intense workouts, and special nutrition, and even various nutritional supplements.
Strength training is great for burning fat
Even though strength training burns fewer calories than running or high-intensity interval training, the body is more likely to shed fat from exercise after strength training.
The effect of intense calorie burning lasts for 72 hours after strength training, so this type of exercise in combination with proper nutrition is one of the best methods of getting rid of body fat.
Besides this, the increase in muscle mass contributes to speeding up the metabolism, which is also an important factor in the fight against fat.
Strengthening exercises improve posture
Bad posture leads to a range of problems:
- deformation of the oval of the face;
- disruption of internal organs;
- muscle pain in the back, neck and head, etc.
Proper strength training can strengthen weakened body muscles and even correct your posture, making you look taller, leaner and more attractive.
Besides this, wrong posture is also the cause of self-doubt and depression. You can also get rid of such psychological problems through strength exercises.
Strength training is essential for a healthy skeleton
Maintaining normal bone density is necessary at any age to reduce the risk of fractures, which become especially dangerous in old age. Due to hormonal differences, women are more prone to a decrease in bone density, so they need to start strength training as early as possible.
Aerobic and strength exercises have a beneficial effect on the condition of the bones, but the latter have a more pronounced effect.
Bone density mainly increases in response to compressive loading. This is why squats, push-ups, deadlifts and lunges are so effective in increasing bone mass.
The brain also needs strength training
Not only mental but also physical activity is good for the brain. In this case, any training is suitable, not only strength training.
Physical activity stimulates neurogenesis, i.e. the growth of new brain cells, and changes its structure for the better. When it comes to strength training, just 2 sessions a week is enough to improve brain function.
Thus, estet-portal.com emphasizes that strength training is needed not only for men, but also for women, since it allows not only to stay in great shape at any age, but also helps to speed up metabolism, improve brain function, and form the correct posture and beautiful figure. Girls should not worry that strength training will make their figure masculine, because the hormonal background of the female body and a well-designed exercise plan will not give such an effect.
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