Tag lift weights

Many women not familiar with the benefits of weight lifting tend to stay on the cardio side of the gym and avoid the weight lifting part for fear of developing too muscular of a body frame. When done properly, weight lifting will give them a more defined and toned body, but without the worry of “bulking up”; it just won’t happen and here’s why.

Muscle development is largely due to the amount of testosterone in the body. Men naturally have significantly more than women, so they tend to develop bigger muscles. Women have a small amount of testosterone naturally, but not enough to create large muscles.

Even women that try to pack on the bulk have a very hard time doing it without resorting to testosterone supplementation. So put that fear aside and start hitting the gym to gain these benefits from weight lifting:

Lift Weights for a Faster Metabolic Rate

Women work out at weightlifting for a number of reasons, however, one common thread is to lose weight. We all know that to lose weight, you have to burn more calories than you take in and one way to burn more calories is to speed up your metabolism.

As you lift weights, you create tiny tears in the muscle fibers of the muscle group you are exercising. To repair these tears, the body must burn more calories than it would otherwise if you did not have the tears. And you are burning calories while working out.

Lift Weight for Greater Muscle Definition without Bulking Up

Another plus – it takes more calories to fuel muscles than it does body fat – 9 calories per pound of fat per day verses 2 calories per pound of fat (both at the resting metabolic rate) – so while you won’t bulk up, your muscles will become more defined or toned and your body fat will decrease. So you get the immediate benefit of your body burning calories to help repair itself and a long-term benefit of your body requiring more calories to fuel the extra muscle definition.

Lift Weight for More Functional Strength

As your muscles develop you get stronger. Everyday tasks that used to wear you out, such as vacuuming, laundry and carrying in groceries, are suddenly easier. Also stronger muscles reduce your risk of injury if you participate in sports or other physical activities.

So fear weights no longer! See http://myfitnessnut.com/building-muscles-for-men-and-women and start a weight lifting program so that you can begin enjoying the many benefits of an increased metabolism, greater muscle definition and easier everyday activities. Your body will thank you for it.

Many runners, especially those first starting out in the sport, don’t relate weight training to helping them improve or master their new sport. In reality, weight training is critical to runners who want to achieve success.

To get good at running, you have to have these four critical components:

• good posture
• body stabilization
• strength
• ability to produce strength quickly

Let’s look at each one of these components and see how they relate to weight training.

Good Posture for Runners

Good posture is critical to good running. When you run, your head should be looking straight ahead and your back straight. This keeps your upper body aligned over your lower body. If one gets misaligned with the other, your risk of injury substantially increases. Good posture requires a strong abdominal core. There are several weight lifting exercises that can develop your core.

Body Stabilization for Runners

When you run, the movements of your upper body counteract or cancel out the movements of your lower body; the body is supposed to work this way. But for this counteraction to work at peak efficiency, your abdominal core – the muscular structure that connects your upper and lower body – has to be strong. Weight training develops these muscles in the core.

If your core is not developed, you might be running with either your back arched backwards or pitched forward. When this happens, your hip muscles can’t do their job properly.

Importance of Strength in Runners

As odd as it may seem, when you run faster, your foot is actually in contact less time with the ground than it is when you run slower. So the faster you run, the harder it is on your body to put out that additional force over a longer period of time, which is why strength – especially the core and lower body – is so important. You need more strength to “pick ‘em up and put ‘um down” faster; in the end to run faster, you need more strength, which is where strength training comes in – developing that additional strength in the core and lower body.

Also strength training improves your body’s ability to use energy more efficiently.

Delivering Strength Quickly

We just talked about how additional strength helps sustain you over the long haul, but you also have to be able to produce that strength to run quickly. The muscle group that propels your foot off of the ground is the buttocks or “glutes”. To run faster, you need to have well developed glutes and what better way to increase your glutes than with weight training.

So while you may have thought that as a runner you just need to do cardio training to be able to run faster, as shown in this article, you also need to hit the gym and do specific strength training routines that will improve your abdominal core, muscles in your buttocks and train your body to use energy more efficiently.