The health benefits associated with resistance training has lead to the National Physical Activity Guidelines now suggesting muscle strengthening activities on at least two days each week. Previously, recommendations were predominately focused on aerobic training however there is more and more scientific evidence linking resistance and weight training to reductions in type 2 diabetes, high blood pressure, weight gain, heart disease, mental health and premature death.
Weight training as a key component of weight management
Resistance and weights training is now recognised as an important component in any weight management program as well as having significant benefits for bone and joint health, while preventing deconditioning and falls among the elderly.
But won’t I become big and bulky?
There is a big misconception that lifting weights will lead to women becoming big and bulky, in fact, research has found that women don’t typically gain muscle like men due to producing 10 to 30 times less in the hormones required to do so. The main benefit of lifting weights is to maintain or improve muscle mass. The more lean muscle we have, the faster our metabolism is going to function – even while we are sleeping or sitting down at work.
Preventing Osteoporosis with weight training
Weight training also prevents the early onset of osteoporosis as women typically experience approximately 2% of bone loss each year after the onset of menopause. Weights training encourages cell growth and increases calcium deposits thus improving bone density!
OK, so where do I start with this weigh training thing?
We know what you’re thinking, it’s all well and good to know this, but how do you put it into action? Gyms can be intimidating at best and down right uncomfortable at worst. If you don’t currently complete any weight training as part of your routine or you simply don’t have a regular exercise routine, you’re likely looking for a ‘softer’ introduction. If this is the case, our Exercise Physiology Clinic in South Yarra is likely a good starting point. No mirrors, only tasteful lycra permitted and practitioners that strike the right balance between keeping you safe and keeping things lighthearted. Book in with one of our Exercise Physiologists to discuss a plan, set up your program and get started.