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14 advantages for women to do weight training!

Are there any myths about bodybuilding in women? Definitely yes. female bodybuilding has many myths, especially as regards the increase of muscle mass. When talking about bodybuilding in women, it is immediately associated with muscular women. Is that so?

 

 

 

Don't be intimidated by myths.

Nowadays, many women do strength training with the aim of toning and / or losing fat mass. In this process, it is essential to establish an adequate strength training routine, with appropriate loads and exercises in order to achieve the goal. 

 

Weight training in women has numerous benefits, including reduced stress, depressive symptoms, metabolic diseases and improved self-esteem. The next step, if you haven't already, is to put it into practice!

Then, there are 14 fundamentals that govern female bodybuilding and the reasons for maintaining it in your routine.

 


1. LOSS OF FAT MASS

 

 

 

 

Female bodybuilding makes it possible to gain lean mass! Weight training, contrary to what many people think, is one of the main activities that contributes to the burning of calories. Workouts increase the body's ability to burn fat, both during and after training. At the end of intense strength training, your body continues to burn additional oxygen, called this EPOC index This index may remain high for hours or even days after finishing training, depending on its intensity.

There is, therefore, a mistaken and widespread idea that weight training serves to increase muscle mass and, consequently, increase body volume!

 

 

 

 

 

2. MORE MUSCLE AND INCREASED METABOLISM

Weight training helps in burning calories and speeds up metabolism! Of course, the more intense the activity, the more optimized the following chain will be: if you increase strength and muscle mass, the body burns calories more effectively. Constant muscle contractions increase your body's metabolism. 

By having more muscle mass, you will thus increase the number of calories you burn at rest.

 

3. CURVES

 

 

This item adds the previous two: by toning muscle mass and burning fat mass, it shapes the desired curves. A good strength training routine, with some cardiovascular component, is essential to work the curves.  

The cardiovascular component should not be privileged, as it burns calories but does not enhance EPOC (post-workout oxygen consumption), something that is enhanced with strength training.

 

4. STRONGER BONES 

The loss of bone mass occurs with aging and increases muscle mass. After menopause there is an increased risk for women due to the lack of production of estrogen by the body, a key hormone in maintaining bone health. In this way, weight training in women contributes to reducing the risk of osteoporosis as it fights bone loss.

 

5. STRESS

 

 

 

5. STRESS

 

 

Weight training and strength training reduces stress and anxiety, especially in women. Studies show a considerable drop in anxiety levels in women undergoing strength training Consistently, it has been concluded, in the various investigations, that women are considerably more sensitive to the anxiolytic effects of this type of training.

The weight for women increases the sense of more joy and enthusiasmbecause it releases endorphins, serotonin, dopamine and oxytocin, which according to Loretta Breuning , researcher and creator of literary Habits of happy brain ( "Habits of a happy brain") are the substances responsible for feeling good.

 

6. MENTAL HEALTH

 

Research by the British Journal of Sports Medicine has shown that exercise, (strength training), has modulating effects on the structure of the brain and its blood supply. Consequently, neurogenesis (formation of new neurons in the brain) and the production of endorphins, which improve mood, will increase.

Still on the relationship between mental health and bodybuilding, it was proven that there are positive effects in reducing depressive symptoms. Female bodybuilding is a powerful ally in the fight against mental illness. In addition to allowing greater socialization.

 

7. REDUCTION OF CELLULITE AND STRETCHES 

 

 

Weight training increases muscle capillarization by improving blood circulation. Your skin will show the results, especially where cellulite develops.

In the same way, the appearance of stretch marks is reduced, because with the continuity of training, more lean mass is acquired and more blood is required from the blood capillaries!

 

8. IMPROVING SLEEP QUALITY

 

Female bodybuilding contributes to good and quality nights of sleep; good mood and undoubtedly positive self-esteem.

 

9. POSTURE IMPROVEMENT

 

 

With bodybuilding modify your posture! Bodybuilding is a modality that requires a strict posture, so the awareness of the correct posture will resolve postural deviations, bad posture vices, bad posture. Other benefits, for example, stronger joints, more stability and more balance, strengthening of the lower back, reduction of possible localized pain, also happen.

 

10. DIABETES PREVENTION

 

Studies at Harvard Medical School and the National Institute of Health in 2016 show that strength training can lower a woman's risk of developing type 2 diabetes and cardiovascular disease. Weight training makes the body more sensitive to insulin, with optimization at the hormonal level, and as a consequence more resistant to a set of metabolic diseases.  

 

11. OSTEOPOROSIS PREVENTION AND CONTROL

 

 

Weight training contributes to the prevention and control of diseases such as osteoporosis (with a higher incidence in women). There is an increase in muscle and bone strength, so the likelihood of fractures occurring is decreased , and in the long run it reduces the development of osteoporosis. 

 

Recent research shows that weight training, aided by a calcium-rich diet, can increase your spine and bone in general. In other words, the load on the bodybuilder promotes the entry of calcium into the bones , that is, the improvement in the mineral density of the bones.

 

 

 

 

 

 

 

 

12. IMPROVEMENT OF CARDIOVASCULAR HEALTH 

 

By exercising and contracting muscles, blood flow increases. This helps to regulate blood pressure. These two processes contribute to better cardiovascular health.

Weight training is often used to aid the rehabilitation of people with heart problems, or in the post-operative rehabilitation of meniscus, collateral ligaments, ACL, rotator cuff, among other cases. 

 

13. REDUCTION OF BLOOD PRESSURE

Bodybuilding produces adaptations in the bodylowers blood pressure and improves cholesterol. 

 

14. SEXUAL LIFE HAPPENS 

 

 

More testosterone is released with bodybuilding in women, bringing more stimuli, more libido and much more disposition. The sexual life is automatically reinvigorated, because the woman feels attractive, safe and with more energy.

 

Weight training brings happiness! Be happy!

 

 Catarina Vilela - Nurse

 

Acknowledgment:

Many thanks to our model Ana Raquel Sá, a regular practitioner of the bodybuilding sport, at the Rockfitness Gym in Joane, who promptly gave us her photos!