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Health Benefits of Weight Training

weight training for women

People lift weights for various reasons. Some people lift weights to build strength and endurance, improve their health, while others just want to look good. Whatever the reason, the health benefits of this exercise are just overwhelming. There are two basic types of weight lifting that produce different results. These principles become important for individuals who are training for certain sports. Exercisers who want to develop strength may train with heavy weights with fewer repetitions. On the other hand, individuals who want to develop muscle endurance may use light weights and more repetitions. Whatever the effect, heavy and light weight training may bring health benefits to anyone who engages in it.
weight training for womenMedical studies show that light weight training may reduce the development of osteoporosis, an ailment that may cause brittle bones. This is possible because strength training may increase bone mass and decrease the possibility of osteoporosis. Lifting weights may also improve one’s balance and range of motion, help prevent exercise-related injuries, and help lose weight and keep them off.

Other health benefits of light weight training

May include the following:

Develop strong bones. Strength training increases bone density and reduces the risk of osteoporosis.
Control your body fat. As you lose muscle, your body burns calories less efficiently — which can result in weight gain. The more toned your muscles, the easier it is to control your weight.
Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain physically independent as you age.
Boost your stamina. As you grow stronger, you won’t fatigue as easily.
Improve your sense of well-being. Circuit training can boost your self-confidence, improve your body image and reduce the risk of depression because it promotes the excretion of hormones called endorphins. Many professionals call this effect the “runner’s high.”
Get a better night’s sleep. People who strength train regularly are less likely to struggle with insomnia.

Injuries that may be developed from weight lifting are inevitable. These injuries can be treated with rest, medication, and physical therapy. One popular medication that is used to alleviate pain caused by injuries is Tramadol, a synthetic pain reliever that has gained the approval of many doctors across the United States. It works by binding the receptors of the brain which are responsible for transmitting painful sensations throughout the body. Several medical studies show that this medication has a low abuse rate compared to other pain relievers. In addition, Tramadol side effects are milder compared to other pain relieving drugs out in the market. These side effects may include nausea, constipation, dizziness, headache, drowsiness, and vomiting. Individuals should consult their doctors before taking this medicine. Though Tramadol side effects are mild and bearable, may not be used by individuals with certain health conditions and medical history. This drug may also interact with other drugs which may lead to development of more unwanted side effects.

Before engaging in fitness programs weight training, individuals who want to improve their health are encouraged to seek the advice of doctors and other health specialists. They may devise an exercise program and diet that are appropriate for one’s health needs. Understanding weight training of physical activities may lead to improved overall health and well-being.

Health Benefits of Weight Training

Latest Update: Tuesday, April 13, 2021

cardio training

Is Your Cardio Routine Doing More Harm Than Good

Is Your Cardio Routine Doing More Harm Than Good
Is Your Cardio Routine Doing More Harm Than Good? Before you start wasting hours upon hours on those boring treadmills, stationary bikes, and elliptical machines, let’s examine if low-moderate intensity, long duration cardio exercise is really doing your body any good, or if it is mostly a waste of time. I hope you will concede upon finishing this article that there is a better way to get in great shape, and it doesn’t have to involve endless hours on boring cardio machines.
It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of “perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level”. Before you just give in to this popular belief and become the “hamster on the wheel” doing endless hours of boring cardio, I’d like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it’s cracked up to be.
First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities.
Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?
Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss).
Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn’t train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way — Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.
For example, lets say you jog trying to maintain the same pace for a good 45-minute run. As long as you didn’t encounter any big hills along the way, you probably maintained approximately the same heart rate the entire time – let’s say it was 135 beats/minute. Now, let’s contrast that with a much more effective workout of doing 20 minutes of alternating all-out wind sprints with walking for a minute or two in between sprints to recover. With this more effective workout, you’re rapidly changing your heart rate up and down on a much larger scale, forcing it to grow stronger to be able to handle varied demands. Your heart rate would probably alternate from 110-115 during the recovery walks all the way up to 160 bpm or more during the sprints. This doesn’t mean that sprints are the only way to take advantage of this style of training. Any style of training that incorporates highly variable intensity will give you these improved results.
The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.
To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life’s every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training.
In addition to the previously mentioned wind sprints, most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog;

Interval 1 – run at 8.0 mi/hr for 1 minute;

Interval 2 – walk at 4.0 mi/hr for 1.5 minutes;

Interval 3 – run at 10.0 mi/hr for 1 minute;

Interval 4 – walk at 4.0 mi/hr for 1.5 minutes;

Repeat those 4 intervals 4 times for a very intense 20-minute workout.

The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and a strong, lean body.

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Latest Update: Tuesday, April 13, 2021

How Women Can Accelerate Fat Loss by With These 5 Cardio Tips

Cardio activities for women

Cardio workouts are without a doubt essential if you want to shed the excess pounds fast. A twenty or thirty minute cardio session will boost your metabolism and get your body in fat burning mode. Diet alone is not enough for weight loss.
2 or 3 cardio sessions a week will accelerate your weight loss and you’ll be able to see positive changes much faster. This will motivate most women to stay on track with their weight loss journey instead of throwing in the towel too soon.
There are a few tips that you can employ to make your cardio workouts more challenging. The tougher your workouts, the more calories you’ll burn and the fitter you’ll get. Let’s look at 5 tips that will really help you get the best out of your cardio training.

1. Fasted cardio

Cardio activities for womenThere is often much debate as to whether one should do cardio on an empty stomach. Some people say that it’s very effective while others say that it’s extreme and will burn lean muscle instead of fat because your glycogen levels are low.
The truth of the matter is that fasted cardio is very effective. It has to be done when you wake up after a good night’s sleep. Your body will be in a fasted state and since there is no food in your stomach, your body will burn its fat stores for fuel.
However, your cardio sessions should NOT be rigorous. The best type of cardio that you should do is just brisk walking. You want to raise your heart rate and break a light sweat but the intensity should not be too high. You should be able to hold a conversation. If you’re panting and gasping for air, you’re going too fast.
Walk for 20 to 30 minutes at a moderate pace and your body will burn its fat for fuel. Do this daily and over time, you’ll notice that your weight drops steadily. This is one of the most powerful fat loss methods out there.

2. Inclines

Inclines refer to slopes, hills, etc. Anytime you walk uphill or climb stairs or swim against the current, you’re adding resistance to your movement. It will require extra effort to walk or run uphill. If you’re on a treadmill, set it at an incline and you’ll burn more calories during the same duration of the workout.

3. Speed and intensity

When your cardio sessions are kept short but intense, your workout becomes anaerobic in nature. When this happens, your body will go into fat burning mode for hours after the workout is over. Overall, you will lose more fat and get fitter.
Short, hard cardio sessions will always be more effective than long, steady state cardio sessions. If your level of fitness allows you to engage in hard cardio, go for it. Your fat will melt off faster and your stamina improve noticeably.

4. Added resistance

Besides walking or running uphill, you can add resistance to your workouts by using weights. Wearing ankle weights and running makes it that much tougher. Throwing on a weight belt or a haversack with a couple of weight plates will take your cardio session to a whole new level because you’re hauling more weight.
This makes the entire workout more tiring and you’ll burn more calories. Even holding a pair of lightweight dumbbells while walking will make a difference. Constantly find ways to add resistance to your workouts.

5. Splitting up your sessions

Another interesting way to get the most out of your cardio sessions is to split them up. Instead of doing 45 minutes of cardio at one go, you could split in into a 25-minute walk in the morning and a 20-minute workout around 6 PM or so.
By splitting your sessions, you’ll keep your metabolic rate constantly elevated. Your metabolism tapers down once your workout ends. If you train in the morning, by noon or so, your metabolism will start to dip. If you have another session in the early evening, you’ll rev up your metabolism again.
This will put your body in fat burning mode throughout the day. You will lose as much fat as possible during a given time period. Of course, you’ll need to eat clean and be at a caloric deficit.
If you have these 2 in place and you employ the cardio tips mentioned above, you can expect to see visible change in your body within 30 to 60 days, provided you train consistently.
Most women do lose some weight when starting off but they always regain the lost weight because they start skipping workouts and lose consistency. This is a cardinal error. Consistency is everything. If you’re persistent you’ll get it and if you’re consistent, you’ll keep it.

How Women Can Accelerate Fat Loss by With These 5 Cardio Tips

Latest Update: Tuesday, April 13, 2021