The advantage of women's weightlifting is that when we enter a large gym, we can only see one or two women doing strength training. Those small gyms may not even have seen female students. In fact, women's weightlifting has many benefits. Let's have a look.

The benefits of women's weightlifting 1 Women always think that regular weightlifting will build muscles. In fact, this statement is unscientific. Women can actually "lose weight" by lifting weights in moderation.

The benefits of women doing things

Some women are very afraid of lifting weights, because they think it may harden their muscles and eventually become like the women's version of "Rocky". But their taken-for-granted fears are wrong. Dr Cedric Bryant, chief scientific officer of the American Fitness Council, said: "Most women are genetically incapable of building large muscles."

Scientific research shows that in order to be a muscular man, you must have male-level testosterone and spend many, many hours practicing hard every day. Under normal circumstances, the average woman's body will not produce enough testosterone to supply the big muscles for the journey. Dr. Bryant pointed out that most women are lucky, and it is enough for them to spend half an hour doing any fitness exercise every day.

In fact, "weightlifting" is also a good exercise for women, which can tighten the skin and slim down. Your goal is not necessarily, in fact, when you start lifting weights, you may weigh a little bit first, but don't be afraid, because you are adding muscles, and the weight of muscles exceeds the fat you consume.

Muscle is smaller than fat, so although it has gained weight, it is thinner. It seems contradictory to gain weight but successfully "lose weight", but it is actually very logical. The important thing is to become fit and fit, which can be more suitable for all kinds of sexy and tight fashion.

Not only that, if you practice weightlifting for a long time, you will eventually lose weight. A study conducted by the University of Birmingham, Alabama, found that after 25 weeks of weightlifting training according to the scientific plan, abdominal fat was significantly reduced-this not only reduced weight, but also reduced the risk of heart disease and diabetes.

Therefore, female friends may wish to take some time to do weight lifting every week, which can make your muscles stronger. In addition, we should know three things about weightlifting equipment.

The benefits of women's weightlifting are 2 1, and aerobic combined with strength training can accelerate weight loss.

It is easy to lose weight by relying on a single aerobic exercise, because as the body adapts to a single exercise, the metabolic rate in the body will continue to reduce consumption. Some strength training combined with aerobic exercise can break the bottleneck and consume energy continuously, and it costs more than single aerobic exercise.

2, increase the consumption of heat

Moderate and high-intensity strength training will increase the metabolic rate of a day, so that you can continue to consume energy when you are not exercising, thus achieving the effect of losing weight. A large number of studies show that strength training will increase the number of mitochondria in cells, while continuous single aerobic exercise will gradually reduce the number of mitochondria in cells.

3. Shape a curvy figure

A large number of women believe that only by dieting or spending a few hours doing some aerobic exercise can they shape their bodies. In fact, the most important thing to build a body curve is the sense of line of body muscles. This requires continuous strength training to stimulate muscle groups in all parts. If it is necessary to practice ass, do squats, lunges and other actions in spoken English. You know, those models on the runway spend more time doing strength training than aerobic exercise.

4. Be full of energy all day after strength training.

Studies have shown that strength training such as lifting iron can greatly increase the concentration of endorphins in blood, and endorphins can regulate emotions in a positive way. So weightlifting training can actually improve our mood and relieve the pressure of life and work. But a single aerobic exercise, such as running on a treadmill for an hour, will not relieve stress like strength training, and swimming for too long will also consume muscles.

5. Improve heart health, blood lipid status and insulin sensitivity.

The heart is a muscle, the strongest muscle in our body. You can also exercise through strength training like skeletal muscle. Aerobic exercise can train heart and lung ability, but if aerobic exercise is combined with strength training, the effect will be doubled or even stronger.

Strength training can not only reduce low-density lipoprotein (low-density lipoprotein is often called "unhealthy" cholesterol), but also increase the serum value of high-density lipoprotein (healthy cholesterol).

In addition, weight training is one of the most effective methods to improve insulin sensitivity. This means that your body uses carbohydrates more effectively to get energy and help the muscle building process, instead of storing them and converting them into adipose tissue.

6。 Improve mental health

In addition to article 4, a large number of studies have shown that long-term strength training can greatly reduce the symptoms of depression and anxiety. Women who are doing strength training have been released, and lifting weights can really improve their body image and mental health.

7. Better improve bones.

Osteoporosis and osteopenia are becoming more and more common in women (young or old), which may be caused by lack of physical activity and weight-bearing strength training. Weight-bearing strength exercise is particularly important for maintaining and improving bone health. Low bone density is the main risk factor of female fracture, and one of the most effective methods is to carry out continuous weight-bearing strength training.

8, improve sexual desire

If you know something about female endocrinology, you should know that estrogen is the main sex hormone produced by women. However, women also produce a small amount of testosterone (the main male sex hormone), and improving women's testosterone level can improve their sexual desire and happiness. Strength training is one of the most effective ways to naturally improve the testosterone level of men and women.

9. Better sleep quality

Women should sleep for 6-8 hours every night. Due to stress, depression and other factors, they often fail to meet the standards. Many studies have proved that continuous exercise combined with moderate and high-intensity weight-bearing strength training can greatly improve the quality of sleep.

10, strength training will give women more strength, not become more burdensome.

On the internet, many women in the circle of friends say that their calves become thicker and harder after walking too much, that is, muscles. Some female bodybuilders who have seen some big muscles on the Internet say that this is the result of lifting iron. In the world, people who become hard and thick are hard because of high body fat rate and tight skin.

The figure of those female bodybuilders, you may never be able to practice bodybuilding. In fact, strength training will make women's figure better and better, their mental outlook better and better, and their bodies lighter and lighter.