Women & Weights

Discussion in 'Health and Fitness' started by YODA, Nov 7, 2002.

  1. YODA

    YODA The Woofing Admin Supporter

    Found this on another forum and thought it was VERY good.......

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    Why Women Need Weight Training
    By Ambey


    Again and again, research has shown that women who maintain a regular, moderate strength training program enjoy a long list of health advantages. Some women still fear that weight training might bulk them up in unfeminine ways; however, as women of all ages realize the benefits of resistance training, negative attitudes about women in the weight room are rapidly fading, according to renowned strength training researcher William J. Kraemer, PhD, of Ball State University in Muncie, Indiana.

    Weight training expert and researcher Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, gives 10 important reasons why women need to take strength training seriously:

    1. You'll Lose More Fat Than You'll Gain in Muscle.
    Westcott and his colleagues have done numerous weight training studies involving thousands of women and have never had anyone complain about bulking up. In fact, Westcott's research shows that the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight or muscle and loses 3.5 pounds of fat. Unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause bulking up, explains Kraemer.

    2. Your New Muscle Will Help Fight Obesity.
    As you add muscle from strength training, your resting metabolism will increase, so you'll burn more calories all day long, notes Westcott. For each pound of muscle you gain, you'll burn 35 to 50 more calories daily. So, for example, if you gain three pounds of muscle and burn 40 extra calories for each pound, you'll burn 120 more calories per day, or approximately 3,600 more calories per month. That equates to a loss of 10 to 12 pounds in one year!

    3. You'll Be a Stronger Woman.
    Westcott's studies indicate that moderate weight training increases a woman's strength by 30 to 50 percent. Extra strength will make it easier to accomplish some daily activities, such as lifting children or groceries. Kraemer notes that most strength differences between men and women can be explained by differences in body size and fat mass; pound for pound, women can develop their strength at the same rate as men.

    4. Your Bones Will Benefit.
    By the time you leave high school, you have established all the bone mineral density you'll ever have--unless you strength train, says Westcott. Research has found that weight training can increase spinal bone mineral density by 13 percent in six months. So strength training is a powerful tool against osteoporosis.

    5. You Will Reduce Your Risk of Diabetes.
    Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

    6. You Will Fight Heart Disease.
    Strength training will improve your cholesterol profile and blood pressure, according to recent research. Of course, your exercise program should also include cardiovascular exercise and flexibility training.

    7. You Will Be Able to Beat Back Pain and Fight Arthritis.
    A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease arthritis pain and strengthen joints.

    8. You'll Be a Better Athlete.
    Westcott has found that strength training improves athletic ability. Golfers, for example, significantly increase their driving power. Whatever your sport of choice, strength training may not only improve your proficiency but also decrease your risk of injury.

    9. It Will Work No Matter How Old You Are.
    Westcott has successfully trained numerous women in their 70s and 80s, and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

    10. You?ll Strengthen Your Mental Health.
    A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did, Westcott says. Women who strength train commonly report feeling more confident and capable as a result of their program.


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  2. Saz

    Saz Nerd Admin

    "Extra strength will make it easier to accomplish some daily activities, such as lifting children or groceries"

    erm.. we can do other things too ya know! :)

    Seriously though, since I started weight training a few months ago, I've noticed loads of benefits, and so far, no side effects. My punching and kicking strength is way better than what it used to be, and its even improved my kata somewhat. I've lost fat too, which is a bonus.
     
  3. YODA

    YODA The Woofing Admin Supporter

    LOL! - Yeah, I though that sentence was a bit open to criticism.

    Keep on pumpin' that iron :D
     
  4. wayofthedragon

    wayofthedragon The Defender

    Women weight training:eek:
    I think it's cool, yet I personally think they should stick to light weights. Not heavy weights as they do like in competitons and stuff. Just light weight, or just enough. At least there own body weight. Cause all those bulky women I see on those muscle magazine covers is just not necessary. I mean, some women I've seen on front covers of muscle magazines are bigger than some of the men. That is so unatractive to me. I don't want no woman with muscles bigger than mines.....what if I cheat on her, or **** her off or something.....I'd be dead:eek:

    Seriously though, I don't think weight training is a bad ideal for women. I think it's a great idea, just not too much;)
     
  5. Dragon_Princess

    Dragon_Princess Princess Available

    As for women weight training...I've been lifting for the past week. Yeah, i agree some ladies be looking to masculine. I gotta keep the nice body but add a lil muscles in case my man do cheat on me. lol.:)

    ps-of course, I beat him, cheat on him, and still keep him. lmao.
     
  6. Dragon_Princess

    Dragon_Princess Princess Available

    I am starting off slowly. I have the ability to lift 97 lbs.
     
  7. wayofthedragon

    wayofthedragon The Defender

    Oh really:eek:

    :D

    Hmmmm....so you've started weight training ehh Princess....I can't wait to see how you've improved when I get back home:eek:
     
  8. Dragon_Princess

    Dragon_Princess Princess Available

    lol...that's right. and I already promised you a beating when we see each other again. You arent scared, are ya?:confused:
     
  9. wayofthedragon

    wayofthedragon The Defender

    Bring it on baby:woo:
    We'll discuss this thing later on
     
  10. Dragon_Princess

    Dragon_Princess Princess Available

    mmmmmm...I like the sound of that.

    *gets back on topic*

    Just trying to get a lil more muscles! That's all.
     
  11. fluffydoc

    fluffydoc Carry On MAPper

    1. Will you 2 please get a room so I don't have to read your flirting instead of the thread topic?

    2. I've done muscular endurance weight training twice weekly for almost 2 years now and I've definitely gained some bulk in my upper body (I was skinny to start with so I didn't just change fatty mass to muscle). I think I still look feminine but some would disagree. Either way, I like it.
     
  12. Knight_Errant

    Knight_Errant Banned Banned

    Yeah, cool. In spite of what some people (and they are blessedly few these days) will tell you, it takes a hell of a lot to do 'too much'. The differences between men and women weight trainers have been vastly exagerrated.
    Where's that article I slipped to booksie?
     
  13. TigerAnsTKDLove

    TigerAnsTKDLove Ex-TKD'er 2005.

    i am in a advanced gym class called excel its a weight training class. i use to be very weak but taking this class i noticed muscle development in my arms and in my calfs. my max. when benching was 80-90 lbs. but now im over 100. if i was never in this class i prolly couldnt even pick up a 60 lb object knowing me. i take excel 5 days a week and i do tkd 3 days a week. my excel schedule consists of running for 30 mins, weightlifting, cardio work, and sprinting the rest of the hour total excel class time= 90 minutes. a great workout i love excel and i love lifting those weights.
     
  14. Saz

    Saz Nerd Admin

    Noob question Alert:

    Whats a decent amount for a women to be lifting? I can't lift much compared to what I used to pre injury, and I feel like I'm wasting my time. A ball park figure will do.
     
  15. YODA

    YODA The Woofing Admin Supporter

    The only "decent amount" is this.... more than you were 3 months ago.

    Anything else is too subjective.
     
  16. neryo_tkd

    neryo_tkd Valued Member

    i agree that many women think that weight training will turn them into Arnold Schwarzeneger. that is why they prefer taking aerobics classes. I have read several articles about women and weight training and in all of them it was said that women should do it because there are number of benefits.
     
  17. Ghost Frog

    Ghost Frog New Member

    Great article, Yoda.

    Like you KGirl, I started weight training a couple of years back, and I have found that it has given me huge hand in MA training, both for strength in techniques and in overall injury prevention. It also seems to give you a real psychological boost.

    I haven't bulked up any more than from doing my normal MA training. Lots of women say that they don't want to look the women on the front of muscle mags, but it just isn't that easy. As the article says, less testosterone means it's very hard to build bulk, and as for those women on the front of muscle mags, to get a look like that you'd have to get heavily into supplements and kiss goodbye forever to that Saturday night kebab. :)
     
  18. booksie_girl

    booksie_girl Lucy the Terrible

  19. Knight_Errant

    Knight_Errant Banned Banned

    Aye. I just can't BELIEVE that philistine weights instructor won't let you chin, squat bench or deadlift. Have you tried doing it a few timest just to watch the reaction?
     
  20. Ghost Frog

    Ghost Frog New Member

    That's an excellent articel, booksie + random. I'll be using that again... :)
     

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