Why do you need to do strength training for weight loss? The best exercises for women What strength training gives girls.

What are the benefits of exercising with weights for a figure?

1. than more muscle the better your metabolism.

Muscle mass is one of the most important factors in the metabolism. The more muscle you have, the better your metabolism, because muscle cells consume much more energy than fat cells. For example, 1 kilogram muscle tissue daily consumes about 15 calories per day, and 1 kilogram of fat - only about 5.

Feel the difference?

This means that a person with a higher percentage of muscle in the body burns more calories, regardless of whether he is working out in the gym or lying on the couch. Therefore, the main benefit of strength training for weight loss is to improve your metabolism.

2. if you are engaged only aerobic training you are losing muscle.

Aerobic training is an important element in the weight loss system. By doing aerobic exercise, you burn fat. But at the same time, you burn muscles. And without including strength training in your fitness plan, those muscles don't recover. Roughly speaking, you lose weight, lose weight, but not only at the expense of fat cells, but also at the expense of muscle cells.

3. improve the quality of the body.

Exactly power training improve the quality of your body. Sitting on diets and doing, attention, only according to aerobic programs, you will not get rid of a flabby body. A beautiful figure is a toned figure. Therefore, if you want not just a visual "Thinness", but an elastic body, then be sure to pay attention to training with dumbbells and barbells.

Your results should not be determined by the numbers on the scale, but by the ratio of fat to muscle in your body. You can lose weight well without strength training, but can you reduce the percentage of body fat? Unlikely.

4. burning calories after training.

Burning calories within 24 hours of exercising is another undeniable benefit of strength training for weight loss. Only in the event that during aerobic programs you burn calories only directly during classes, then after strength exercises your body will consume energy for another day. This is because the body needs a lot of nutrients to build muscle.

Of course, this does not mean at all that after power loads you can eat everything. Remember that in order to lose weight, you must expend more calories than you consume. This principle is the main basis for losing weight.

5. After strength training, you will be able to keep the result longer.

Back to the first point: muscle cells consume more energy. We will assume that you have decided to take a break from fitness or you do not have the opportunity to exercise yet. You did not work on muscle mass, and it decreased accordingly under the influence of diets and aerobic exercise. What is the result? Your metabolism will be very low.

And here are two options: either you will need to keep yourself on a very strict diet. Or you will gain weight. Therefore, always remember that strength training is work and for the future. You train your body now, but you can enjoy the result for a long time to come.

All these arguments confirm the importance of strength training for weight loss. Only if you want to create a toned, elastic and beautiful body, then do not be afraid to work with dumbbells.

Most women are afraid of iron and simulators like fire. Suddenly, after strength training, biceps of terrible sizes will grow, shoulders will expand, like men's, and in general the figure will lose femininity. How true is this and do girls need strength training? We talked about this with Aesthetic City.

Anastasia, should girls be afraid of strength training?

Absolutely not! The stories that if a woman takes a dumbbell more than 3 kg, then her body will become inelegant and grow muscles is just a myth! Women's strength training makes the body slim and sculpted.

There is such a group of people - "bodybuilders", they belong to the category professional athletes. This is no longer the division of fitness that we position. Here they have a goal to pump up and gain muscle mass, and not just get in shape and adjust the figure. It is the people involved in bodybuilding at a professional level that women represent when talking about strength training, training with barbells and dumbbells with a large working weight.

It is impossible to build muscle by simply doing strength training, since any lady is protected from the opportunity to increase (and “overgrow”) muscle mass genetically. Firstly, a high percentage of estrogen in the female body contributes to a smooth and very slow formation process. muscle mass(muscle piles are the result of the influence of the male hormone testosterone, which we have very, well, very little in the body (normal testosterone levels in the male body are 200-1200 ng / dl, while in women it does not exceed 15-70 ng / dl). Secondly , in women the percentage subcutaneous fat in the body more than in men, and most of this fat is in the pelvis and hips, this is due to the need for the safe bearing of offspring. In women, the mass of muscle tissue is only 30-35% of the total body weight, in men it is about 10-12% more, because of this, the rate of energy consumption in the female body is 10-15% less than that of the male. Plus, the features of the physique will never make a man out of a young lady, even if she has sufficiently developed muscles.

What is important to know when doing strength training?

Your working weight. The working weight is the weight with which we can make required amount repetitions with maximum impact. It is divided into two types:

- free weight. It includes barbells, dumbbells, discs, etc.

- own body weight. Exercises with own body weight: push-ups, pull-ups, squats and others.

Features of the choice of starting working weight depend on the degree of preparedness of the girl, more precisely, each group of her muscles. The weaker the muscles, the less working weight will be and vice versa. Besides, it all depends on the tasks. Even with the same muscular development, different goals pursued require different working weights.

What are the benefits of working with weight?

Strength training includes physical exercise with resistance, that is, the muscles begin to work in a negative phase, which entails a good stretch of the muscle fiber. And this is very important, because a large amount of muscle mass is immediately involved and at the same time there is a large energy consumption.

And, in general, the benefits of strength training for girls in gym are limitless, as it contributes to the treatment of metabolic diseases, accelerates metabolism, strengthens all tissues of the body, accelerates recovery from various diseases, helps prevent injuries and pain syndromes, often improves sleep quality, relieves stress due to the release of hormones.

Strength training improves heart function, normalizes blood pressure. They also improve coordination by developing the core muscles, which are responsible for stabilizing our body in space. They increase libido, due to the consumption of hormones during training and then its natural recovery.

What features of the female body should be taken into account?

First, it is the training experience. Secondly, the state of health. Condition is very important on the day of training. The trainer should not make a program in advance without asking how the client feels. That is, based on the state, we give appropriate exercises and a certain weight.

Girls have such a feature that during the menstrual cycle and within 2 weeks after it, a “moment of power” occurs. Then it makes sense to increase the intensity and working weight.

Every 3-4 weeks, the training program changes, as it is wrong to do the same thing for a long time. Muscles need to be given a “rollback” by changing the methodology and using the same muscle groups, but with different movements.

Is it true that female strength training is an effective way to lose weight?

Losing weight is one of the biggest benefits of strength training. In strength training, we spend a lot of calories due to the fact that we work with extra weight. From it, the result is visible much faster than just, for example, from running or aerobics.

Also, strength training is indispensable for body shaping. Girls in the gym can lift the shape of the chest, round or reduce the buttocks, burn subcutaneous fat in the maximum ratio.

Women often have one of problem areas are hands. There is a good work with triceps, muscle fibers are strengthened, due to the fact that blood circulation improves, all congestion in this local area is removed, there is a good intoxication. The blood flow is accelerated, the body temperature rises, therefore, the fat burning process is more active.

How often do you need to practice?

It is best to attend training 3-4 times a week. Can be included between strength training and group lessons. It is very important, in terms of weight loss, to combine strength training with cardio.

After a strength training session lasting 45 minutes with breaks between exercises of 30-60 seconds, it is recommended to work out on cardio equipment for 20-30 minutes. For fat burning, this is the best. In strength training, we first spend calories from food intake, then glycogen goes into consumption, and then in cardio training, subcutaneous fat burns. It's the only way to get to him quickly.

Are there contraindications?

Strength training has no categorical contraindications. In principle, you can do everything, you just need to control the technique and know your worker. training weight. If, for example, for young girls it is 15 kg, for women (35-40 years old) - 8 kg, for the older category - 3-5 kg, no more than 1-2 kg is recommended for pregnant women.

In female strength training, technique is very important. Because when you work with additional burden the risk of injury increases. Ideally, such training is always carried out under the strict supervision of a personal trainer.

If you dream of a slim and beautiful figure, our personal trainers help you with this! Become part of our team! Details by phone 222-54-54.

Fitness for those who know what they want!

Not infrequently, when you come to the gym, you can see that most girls train on cardio machines, while guys prefer training with iron. Sometimes even the mention of strength training makes girls nervous. But few people know that the benefits of training with iron are much greater than those of cardio training. Just don't get me wrong, cardio is a healthy and important part. training process. But doing only cardio, it is difficult to make a beautiful and fit figure which most girls dream of.

The benefits of strength training for girls:

1. The combination of strength and cardio training accelerates the fat burning process

Training on a program that relies solely on cardio will lead to further stagnation. The metabolic rate will gradually decrease due to the body's adaptation to monotonous loads. Therefore, it would be correct to add to training program strength training while reducing the amount of cardio.

2. Increase calorie expenditure

Strength training actually increases the metabolic rate. Which, in turn, makes the process of burning subcutaneous fat more efficient. This happens by increasing the number of mitochondria in cells, through a process called mitochondrial biogenesis. As you know, mitochondria are a kind of energy station of the cell, an increase in the number of which leads to an acceleration of metabolism. Numerous studies have shown that strength training contributes to these processes.

3. Give beautiful shapes

Most women think that the best way achieve beautiful sports uniforms is long-term low-intensity cardio. In fact, an athletic figure is achieved by building muscles. If you only do cardio throughout your workout, then your metabolism will gradually decrease (this was mentioned above), and with it your muscle mass. As a result, weight loss will be achieved, but for the most part due to muscle reduction.

4. More energy throughout the day

Strength training significantly increases physical and psychological well-being throughout the day. It often happens that after the next cardio on the treadmill, there is no energy left for other daily worries, and all day we feel like a squeezed lemon. Strength training, on the contrary, increases the concentration of beta-endorphin in the blood, a hormone that has an anti-stress effect.

5. Improving Heart Health and Insulin Sensitivity

The heart, like any other muscle in our body, can be trained. As you know, cardio is an effective way to increase its functionality and endurance. However, the combination of cardio and strength training has the same positive effect, but has a number of other benefits, one of which is increased insulin sensitivity. This means that the body will be more efficient in using the energy received from food for gaining muscle, rather than storing it in fat.

6.Improve bone health

Osteoporosis and osteopenia are becoming more common diseases and are increasingly found in both older and younger people. One of the reasons for this kind of disease is a decrease in bone density, which further leads to fractures. Strength training, on the other hand, increases bone density and elasticity.

7. Strength training increases sex drive

If you are even a little familiar with female endocrinology, then you know that estrogen is the main female sex hormone. However, the female body also produces a small amount of testosterone (male sex hormone), the growth of which in women increases attraction. Just don’t worry that a couple of strength training sessions a week will give you stubble or a coarsened voice.

8. Improve sleep

On average, an adult's sleep should last 7-8 hours. But often girls have insomnia different reasons. Numerous studies have shown that weight training can significantly increase sleep duration and quality. This will help many people get off their insomnia medications.

9. Improve mental health

Many women, having come to the gym, begin to complete because of their figure. Trying to somehow fix it, they start doing it for hours. However, strength training is the best cure for depression. We touched on this issue in passing in paragraph 4. The fact is that hard training is a strong stress for our body. To avoid this, the body increases the release of endorphins into the blood, as a result, after a workout, a person has a feeling of joy and peace.

Exercise is one of the most effective ways change the state of physical and psychological health. Everyone needs a certain level of physical activity every day. At the same time, many of us not only do not go in for sports, but also spend weekdays, and even weekends, for sedentary work. However, unfortunately, even those who want to keep fit, especially when it comes to women, believe that they do not need power training, since it is not worthwhile for a lady to be a "jock". Therefore, the site will tell you what exactly strength training does with the body and why girls should not ignore this type of exercise.

The Strengths of Strength Training: Benefits of Exercise

It used to be that strength training was not as important as, say, cardio exercises, because many people chose running, aerobics and other exercises to keep themselves in shape. We are accustomed to perceive various trainings, including lifting dumbbells and barbells, as purely male exercises that help build muscle mass and look strong.

Strength training, contrary to popular belief, is needed not only for men, but also for women.

It would seem, why is it for fragile girls who only have a toned tummy and slender legs? Recently, however, more and more research confirms that everyone needs strength training. Of course, their intensity, frequency, load and features are regulated in accordance with the state and needs of the body, but it is still recommended to include strength training in the training program. For what? Because they have a beneficial effect:

on physical strength;
on muscle mass;
on fat burning;
on the skeleton
on the state of the brain.

Strength training makes you stronger

One of the most obvious effects of a strength training program is an increase in physical strength.

You realize that strength training makes life much easier: it will be much easier for you, for example, to lift a child or carry shopping bags without feeling heavy in your arms and without suffering from muscle pain the next day. You can do daily tasks without much difficulty, without feeling tired.

Dr. Alexander Koch states: “Lifting weights is a great way to increase bone density, improve joint mobility and get the body in shape, not to mention the benefits in Everyday life“You will easily climb stairs, move furniture.”

Strength training is needed to increase muscle mass

Various types of exercises help to get rid of body fat, but it is difficult for people with low muscle mass to maintain the result. It is the muscles that are responsible for burning most of the calories consumed, and cardio, yoga and other exercises, although they have a lot of benefits, do not contribute to the increase in muscle mass.

In moderation strength exercises will help increase muscle mass, but not enough to make a female figure masculine.

The problem of the predominance of fat over muscle in women is especially common - this is due to hormonal characteristics. Hormonal background of women does not contribute to a significant increase in muscle mass, therefore, in order to look like a "jock", strength training alone is not enough for them. Moreover, even men make great efforts to accelerate muscle growth - this is intense training, and special nutrition, and even various nutritional supplements.

Strength training is great for burning fat

Although strength training burns fewer calories than running or high-intensity interval training, the body is more likely to shed fat from exercise after strength training.

The effect of intense calorie burning lasts for 72 hours after strength training, because this type of exercise in combination with proper nutrition is one of best practices getting rid of body fat.

In addition, an increase in muscle mass contributes to acceleration of metabolism, which is also an important factor in the fight against fat.

Strength training improves posture

Postural problems lead to a number of problems:

deformation of the oval of the face;
violation of the work of internal organs;
muscle pain in the back, neck and head, etc.

Proper strength training can strengthen weakened body muscles and even correct your posture, making you look taller, leaner, and more attractive.

Besides, bad posture also causes self-doubt and depression. You can also get rid of such psychological problems through strength exercises.

Strength training is essential for a healthy skeleton

Maintaining normal bone density is necessary at any age to reduce the risk of fractures, which become especially dangerous in old age. Due to hormonal differences, women are more prone to a decrease in bone density, so they need to start doing strength training as early as possible.

Aerobic and strength exercises have a beneficial effect on the condition of the bones, but the latter have a more pronounced effect.

Bone Density mainly increases in response to a compressive load. Because squats, push-ups, deadlift and lunges are so effective in increasing bone mass.

The brain also needs strength training

For the brain, not only mental, but also physical activity. In this case, any training is suitable, not only strength training.

Physical activity stimulates neurogenesis, i.e. growth of new brain cells, and changes its structure in better side. When it comes to strength training, just 2 sessions a week is enough to improve brain function.

Thus, the site emphasizes that strength training is needed not only for men, but also for women, since it allows you not only to stay in great shape at any age, but also contribute to the acceleration of metabolism, improve brain function, the formation correct posture And beautiful figure. Girls should not worry that strength training will make their figure masculine, since the hormonal background of the female body and a well-designed exercise plan will not give such an effect.