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Health

The advantages of strength training for women

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An effective workout isn’t just about cardio. Strength training boasts many benefits to complete your exercise routine.

There are many misconceptions about women strength training. Some are afraid they will bulk up, others are intimidated by using weights or worried about gaining weight.

In general, women have about 15-20 percent less concentration of testosterone in their body than men do,” said Maureen Nosek, owner/operator of Get In Shape For Women in LaGrange. “Yes; T levels will increase in both genders following a heavy resistance training session, but females are unable to build the type of muscle men do simply because of our genetic make up.”

When you build muscle, you keep your body burning fat all day long. In recent research on overweight or obese adults (age 60 and over), the combination of a low-calorie diet and weight training resulted in greater fat loss than a combination of a low-calorie diet and walking workouts.

The study shows that strength training is better at helping people lose belly fat compared with cardio because while aerobic exercise burns both fat and muscle, weight lifting burns almost exclusively fat

“When we strength train, we increase out lean body mass, decreasing our body fat percentage,” Nosek said. “In turn, we increase out resting metabolism. On average, a 30 minute strength training session can burn 200 calories.”

Your muscle mass largely determines your resting metabolic rate.

You may burn more calories during your 1-hour cardio class than you would lifting weights for an hour, but a study published in The Journal of Strength and Conditioning Research found that women who lifted burned an average of 100 more calories during the 24 hours after their training session ended.

Strength training also helps strengthen your bones. Research has shown that lifting heavy weights over time not only maintains bone mass, but can even help build new bone – especially in post-menopausal women.

Get In Shape For Women: 79 S. La Grange Rd. La Grange, IL 60525

(708) 557-7890 www.getinshapeforwomen.com