Playing sports as a teen definately gave me the chance to officially meet a dumbbell or two. Training has always been one of my favorite parts of participating in athletics. While many girls might scoff at lifting weights or other resistance exercises, I LOVED and still LOVE doing them. A lot of women think they will get bulky if they lift weights. That is not true! Well, unless your goal is to body build. But, normal women seeking a healthy lifestyle can receive soooo many benefits by including resistance training in their fitness routines. Without getting huge and bulky and masculine, just toned and firm!
In the Vol. 22 Issue 4 of ACSM's (American College of Sports Medicine) Certified News Journal, I found some awesome proof that I just wanted to share regarding resistance exercise!
*15 research supported health benefits of resistance training:
1. Increased lean weight
2. Increased resting energy expenditure
3. Decreased fat weight
4. Reduced low back pain
5. Reduced arthritic discomfort
6. Increased functional independence
7. Enhanced movement control
8. Increased insulin sensitivity
9. Improved glucose control
10. Reduced resting blood pressure
11. Improved blood lipid profiles
12. Increased bone mineral density
13. Improved cognitive ability
14. Enhanced self-esteem
15. Reversed aging factors in skeletal muscle
Can I get an amen, Hallelujer? Who doesn't want all of that? So, strive to do resistance training 2-3 times a week to get the most benefits. Allow a day of rest in between resistance training days because you are, in fact, tearing your muscle fibers when you challenge them. Tearing them down builds them back up stronger!
*ACSM's Certified News, Oct-Dec 2012, Vol. 22, Issue 4, Page 9
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