Strength or resistance training is an all-around physical fitness program designed to increase muscular strength, flexibility, and physical endurance. If you are a woman then strength training is a vital component for you to keep your body, mind and spirit hale and healthy. Strength training covers various exercises like squats, lateral squat, hip extension, pushups, lunges, etc.
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Strength training is an important part of staying healthy and fit especially for women.
Having strong bones is very important for women of any age to become increasingly susceptible to osteoporosis and bone loss. Although men can also suffer from the same problem as they get older, women are especially at high risk due to their lighter skeletons.
Weight management is also a big concern for gaining strength training which can be a regime for a cardio workout. The strength training help in building muscle, which is also metabolically active than fat tissue, meaning you may burn more calories even when at rest if you boost your muscle mass.
Strength Training Offers Several Benefits To Women
1. Metabolism Booster
If you are a woman above 40 years, then you may have a slower metabolism. Metabolism fuels the fire that burns fat, even when you’re just sitting around. Strength training helps increase the metabolism and reduces unwanted fats from your body giving you a well-toned body shape.
2. Increase in bone density
Like metabolism, bone density declines with age. Weak and fragile bones have a greater risk of bone fractures. It also limits your mobility and impacts your posture. Resistance/strength training can help maintain bone mineral density, decrease lower back pain, and increase muscular strength and endurance.
3. Decreases Risk of Cancer
Women in their later age are more prone to breast and ovarian cancers. However, a recent study has indicated that regular exercise lowers estrogen and progesterone levels in pre-menopausal women at high risk of breast cancer.
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4. Healthy Heart
Strength training can have a positive effect on cardiovascular health. It decreases bad cholesterol and increases good cholesterol in the blood which results in reduced blood pressure, resting heart rate, insulin sensitivity, and triglycerides. However, it is advised that people with high blood pressure should first consult a doctor before beginning strength training exercise.
5. Quality Sleep
When women age their ability to get quality sleep reduces. Strength training benefits women by improving their sleep patterns. Studies have also shown that this training helps maintain hormonal balance which, in turn, significantly increases the quality of sleep.
Strength training releases endorphins (natural opiates produced by the brain), which improves mood and boosts energy levels. It has also been shown to be a great antidepressant that enhances sleep better, increases your confidence, and improves your overall quality of life.
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