Weighting Does Your Body Good

Lifting weights is part of my workout regimen and sometimes I forget that not all women include strength training in their exercise program. I would like to encourage all women to drop their hang ups about lifting weights and pick up a set of dumbbells, resistance bands, use their body weight, or machines.

I've met women who only do aerobic exercises such as running, dancing, or cycling to shed the pounds and stay in shape. Some of these women are also concerned about their flabby skin. In actuality, a complete exercise program includes cardiovascular, muscular strength and endurance, flexibility, and body composition. 

Cardiovascular exercises are great for weight loss but resistance training adds an extra kick to the process. Strength training helps increase muscle mass, build bone density, raise metabolism to burn fat (as long as you're making healthy food choices), and improve the shape of your body. For instance, women want to have Mrs. Obama's arms and in order to get toned arms, it's important to include weight training.

Aerobics and Fitness Association of American recommends strength training a minimum of 2 - 3 days a week on non-consecutive days for each of the major muscle groups (arms, shoulders, legs, back, abs, hips, and chest). AFFA recommends 8 - 25 repetitions and 1 - 4 sets (only one set for beginners) depending on your focus. I usually do 2 - 3 sets of 8 - 15 repetitions. The muscles I'm working are tired by the second or third set depending on how heavy I lift.

I enjoy weight training, how it makes me feel, and how it changes my body. I also like it because it increases my bone strength and I hope that will help prevent osteoporosis. Here's to lifting weights and to your health!