Benefits of women's strength training. When we are in the gym, we will see many girls doing strength training, but some girls are very resistant to strength training. I have compiled relevant information about the benefits of women's strength training for everyone. Let's have a look.

The benefits of strength training for women 1 1, permanently reducing fat.

Most people who don't like sports, especially women, have higher fat content than normal even if their weight is "normal". This is because their lean body weight is lower and their fat content is higher.

Lean body mass refers to your weight-moisture-body fat = lean body mass. That is, the weight of your bones, skeletal muscles and non-fat components.

With the same weight, people with high and thin physique look slimmer, because the volume of fat is 20% larger than that of muscle. So, if you take part in strength training, you will burn calories during training and increase the basal metabolic rate-which will enable you to burn more fat even if you don't exercise.

This is especially important if you want to lose weight, because most of the calories in a day are consumed by your body during non-exercise (about 80% calories are consumed during non-exercise and 20% calories are consumed during exercise).

Every kilogram of muscle burns about 30 calories a day. This means that 1 1000 calories or 1 and 5 kilograms of fat every year, and 10 years is 15 kilograms of pure fat.

2. Better appearance

Through strength training, you can lose weight as a whole, and at the same time, the convex part protrudes. Muscles will be stronger and skin will be firmer. You can slim your waist and lift your hips. Your upper arms and thighs will become sexy ovals, not circles.

3, the body is stronger and younger.

What are the main differences between old people and young people? Old people are weak and sick, while young people are strong and energetic.

Being strong means being young. People who exercise at the age of 60 are stronger than those who don't exercise in their twenties. People who don't exercise lose an average of 10 kg of lean body weight every year after the age of 30. If you insist on strength training, you can even maintain the ideal muscle content at the age of 80.

4. Don't worry that the muscle lines are too masculine.

Because the content of hormones promoting muscle growth in women is much lower than that in men, women usually don't become particularly big because of strength training.

5. Reduce muscle soreness and back pain

Strength training such as weight lifting can not only promote the development of skeletal muscles, but also help to strengthen the firmness of soft tissues and joints.

A survey in 12 shows that weightlifting training can successfully relieve and eliminate chronic back pain, with an effective rate of 80%.

6. Stronger bones

If you become stronger, you can cope with any work more easily, whether it is daily life or special circumstances. In this way, you will not feel so tired during and after work.

Especially after menopause, 50% of women and one in eight men suffer from osteoporosis, and their patients are at risk of fracture even in normal activities. Strength training combined with calcium supplementation is the most effective method to prevent osteoporosis. It is also a guarantee to prevent osteoporosis to reach a high level of bones in youth.

7. Enhance cardiovascular function and reduce the risk of diabetes.

Dr Franklin of William Beaumont Hospital in Michigan, USA, found that weightlifting can reduce the content of "bad cholesterol" and increase the content of "good cholesterol", and at the same time can relieve high blood pressure. Especially for middle-aged and elderly patients with cardiovascular diseases, its curative effect is particularly remarkable. The results also show that the ability of human body to metabolize glucose will be improved by 23% by insisting on weightlifting training for four months in a row, thus greatly reducing the risk of diabetes.

8. Enhance self-confidence and self-endurance.

A research result of Harvard University shows that after 10 weeks of strength training, the subjects can effectively relieve their depression, and its curative effect is more remarkable than psychological counseling. Through weight lifting, equipment and other strength training, women can enhance their self-confidence, improve their ability to resist external pressure and have better psychological quality.

Matters needing attention in strength training

(1) In addition to strength training, we should also pay attention to the flexibility and stretching exercises of the body, so as to ensure that the joints can complete all-round' movement'.

(2) When doing great strength training, insufficient warm-up or excessive fatigue can easily lead to sports injuries.

(3) Stop the pain immediately.

(4) Full flexion and extension of knee joint caused by traditional squat will damage meniscus and ligament. In the process of squatting, sitting kicking, deep knees, squatting forward, changing legs and stepping on steps, side squatting and other means should be interspersed. Fight against muscles and develop muscle strength.

(5) When the shoulder bears the load and the spine is compressed. That is, the spine must be kept upright, not excessively bent, and the shoulders should be kept upright, so as to avoid serious injury caused by the unfavorable stress state of the spine.

(6) After the strength exercise, it is not appropriate to take endurance exercise that is easy to cause exhaustion immediately, which may cause damage to the connecting tissue.

Although strength training is good, we should practice it slowly. The most important thing is to pay attention to moderation!

Benefits of women's strength training 2 1. Strength training is mainly to increase muscles and avoid muscle loss. When the girl's muscle content increases, your skin will become tighter, the overall body shape will be more concave and convex, which will make you look thinner.

2. The increase of female students' muscle content can effectively inhibit the increase of body fat rate. Muscle will also help the body consume excess calories in the process of self-recovery and growth, thus achieving the effect of burning fat and reducing fat.

3. A really good figure is not a dry bamboo line, but a certain curve. Adhere to strength training, so that you have a certain muscle line, but also let you have a charming vest line or ass. You will be the most eye-catching of all people with vest line or ass.

4, strength training is not only to increase muscles, but also to help you improve your physical strength, so that you can lift heavy objects effortlessly, and it is also easy to hold the baby with one hand.

5. There is a lot of water and protein in muscles. When muscles increase, the water and protein content in the body will also increase, and your skin will look more elastic and firm, and it will not be so dry and wrinkled.

6. In the process of strength training, as your muscles grow, your bone density will also increase. It can effectively protect joints and bones and prevent osteoporosis. The aging rate of girls is much faster than that of boys, especially after the age of 30, the bone loss of girls will accelerate, so strength training is essential.

7. Strength training can not only increase muscles, but also exercise a person's willpower and magic a person's endurance. Therefore, sticking to fitness will not only change your appearance, but also improve your inner self.