Podcast – Fitness Minute with Alisa Rose: Weightlifting benefits, tips for women

Fitness Minute with Alisa Rose: Weightlifting benefits, tips for women (August 31, 2015)

Myths about lifting weights:

  • Lifting heavy weights makes women bulky
  • It’s dangerous
  • It’s bad for your joints
  • Once you have muscle, you can’t stop lifting or it will all turn to fat?

The fact is lifting weights does none of those awful things. What it does is help you to live in a healthier life and develop a stronger body.

  1. More effective Fat Loss

– A recent head-to-head comparison of aerobic training and resistance training found that when it comes to weight loss and weight maintenance, aerobic training comes out on top. If the goal is to increase lean body mass, however, resistance training is the way to go. That’s according to a study (jap.physiology.org)(abstract) published in the Dec. 15 issue of the Journal of Applied Physiology.

  1. Increased Energy

– Resistance training causes an increase in energy expenditure hours after you train. A study published by the National Institute of Health suggests that the chronic increase in energy expenditure, even after a minimal resistance training session, may favorably effect energy balance and fat oxidation.2 Rather than reaching for that early afternoon cup of coffee, grab a barbell.

  1. Heart Health

– Pumping iron can reduce your risk of heart disease and was approved as a healthy form of exercise for those at risk from the American Heart Association. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.

4.Bone Health

– As you age, you are at risk of losing both bone and muscle mass. Postmenopausal women are at a greater risk for osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis.

A study conducted at McMaster University found that after a year of resistance training, postmenopausal women increased spinal bone mass by 9 percent.5The earlier you begin weightlifting, the greater chance you have to maintain bone health later in life

  1. Stress Relief

– Exercise in general is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not exercise.6

In addition, resistance-training studies on older adults show that moderate intensity weightlifting improves memory and cognitive function.