It's not unusual to enter a commercial gym and see most women restricted to the cardio area while men grapple with barbells.
Unfortunately, women are frequently terrified by the notion of lifting weights, even though the benefits of weight training significantly surpass those of cardio.
This is not to argue that cardio is ineffective as a component of a fitness plan; instead, cardio alone will not result in the shapely, toned figure that the majority of girls desire.
Given this, we've produced a list of the top 10 reasons females should go for ironing over slaving away on the elliptical (or whatever cardio apparatus they choose to obey).
1. It promotes fat loss when paired with aerobics.
A fat-loss training plan that is exclusively cardio-based may eventually result in plateauing, as your metabolic rate will continue to decline as your body adapts to the increased demand.
As a result, it is advised to incorporate more bouts of weight training while minimizing cardio (while still achieving your fat-loss goals).
Indeed, a recent study published in the Journal of Applied Physiology discovered that concurrent training (combining weight and endurance training) greatly enhanced the metabolic effects of each form of training separately.
In essence, combining cardio and weight training results in increased fat reduction.
2. Increases the body's calorie expenditure
Weight training raises your metabolic rate throughout the day, allowing you to burn body fat more efficiently even when you are not exercising. The fundamental mechanism appears to be an increase in the number of mitochondria in cells via mitochondrial biogenesis. Mitochondria are the "powerhouse" organelles of cells. Increasing their number results in an increased metabolic rate/daily calorie expenditure. Numerous studies have demonstrated that weight training enhances these biochemical changes significantly. Still, excessive cardio may have the reverse impact (decreased mitochondrial content in cells/lower metabolic rate).
When in doubt, reach for the iron rather than the treadmill... Ultimately, you'll likely burn more calories.
3. Contributes to the shaping of your curves.
Most females believe that spending hours performing low-intensity exercise is the most excellent method to shape their bodies and attain a more toned appearance.
The reality is that the best way to "accentuate your curves" is to increase your strength and muscle mass.
For example, if all you do is long bouts of low/moderate-intensity cardio, you effectively lower your metabolic rate while losing muscle mass.
By the time you're finished, you'll have lost weight but have acquired body fat (i.e., you will appear "skinny-fat"). Contrary to popular belief, you do not have to be a "cardio bunny" lean and toned.
The more weight training you do, the more toned your physique will be, and your increased strength will empower you.
4. Sustaining an increased level of energy throughout the day
Weight training genuinely enhances your psychological well-being and increases your daily sensation of vigor. After hours on the treadmill, it's not uncommon to feel absolutely drained and lifeless; lifting, on the other hand, actually stimulates "feel-good" neurotransmitters in the brain. Indeed, research indicates that heavy weight training routines considerably boost plasma beta-endorphin levels, which positively affects mood.
If you're stressed, don't be afraid to let out your frustrations on the iron... Lifting weights can be really soothing.
5. Increased cardiovascular health, lipid profiles, and insulin sensitivity
The heart is a muscle (a smooth muscle), and like skeletal muscle, it can be trained. Most women believe that aerobic exercise is the optimal method for strengthening the heart and improving blood lipid profiles. While this is true, it has been demonstrated that combining aerobic exercise with weight training is just as effective, if not more so.
Not only does weight training reduce low-density lipoproteins (LDL), also known as "bad" cholesterol, but it also increases high-density lipoproteins (HDL), or "good" cholesterol.
Additionally, weight training is a highly effective method of increasing insulin sensitivity. This essentially indicates that your body is more efficient at utilizing carbohydrates for energy and assisting in muscle growth than it is at storing and converting them to fat tissue.
If you want to indulge in some sugary treats guilt-free, preheat the iron and indulge a bit!
6. Contributes to mental health improvement
Many females join a gym because they are dissatisfied with their appearance and wind up doing a lot of cardio to rectify the situation. Rather than that, these women would be far better served by taking up a barbell and venting their anger on the iron.
In addition to the observations made in Reason #4, multiple studies have demonstrated that regular weight training dramatically reduces symptoms of depression and anxiety. Throughout their training, most ladies will learn that lifting enhances their body image and self-esteem.
Building your body is like sculpting a sculpture. As you train, take pleasure in every rep, and you will soon finish your masterpiece.
7. Bone health is enhanced
Osteoporosis and osteopenia are becoming more prevalent in females (young and old), which can be related to a lack of physical activity and load-bearing exercises. Weight-bearing exercise, in particular, delivers mechanical stimuli, or "loading," that are critical for maintaining and improving bone health.
In contrast, idleness has been associated with bone density loss. Indeed, insufficient bone mass is a significant risk factor for fractures in females.
One of the most efficient strategies to cure bone deterioration is to train with weights consistently; some studies suggest that it is even more effective than aerobic exercise.
The take-home message is that if you want to maintain strong and healthy bones, weight training is preferable to treadmill running. You'll be grateful later.
8. Increases libido
If you're familiar with female endocrinology, you're probably aware that the principal sex hormone produced by females is estrogen.
On the other hand, women have trace testosterone (the primary male sex hormone). It appears that boosting female testosterone levels promotes their sex drive and well-being.
Resistant training is one of the most efficient methods for increasing testosterone levels naturally in both males and females.
Females should not take this to suggest they will suddenly become hairy and develop a beard due to using the iron a few times a week, as this is far from the case.
However, weight training's minor boost in testosterone levels will improve your sex life and keep you in a pleasant mood.
On the other hand, prolonged cardio (more than an hour) may have the opposite impact, lowering testosterone levels.
9. Enhancement of sleep quality
Females should aim for six to eight hours of sleep every night, but typically fall short of this target due to stress and depression.
Numerous studies have demonstrated that a consistent exercise plan with rigorous weight training can dramatically improve sleep quality and duration. Indeed, weight training is an effective natural alternative to pharmaceutical therapies for people suffering from insomnia.
Don't be scared to pump some iron if you're having difficulty sleeping; it'll knock you out (literally).
10. Heavy resistance weight training WILL NOT result in girls becoming bulky; on the contrary, it will empower them!
One of the most irritating fallacies that permeates gyms worldwide is the notion that females who lift relatively heavy weights will spontaneously morph into the female equivalent of The Incredible Hulk.
Females, like males, should lift heavy weights, and no, this will not make you "bulky" or deepen your voice.
If a female desired to become "bulky," she would have to eat like a pig and undergo years of intensive exercise... Nobody builds their muscle mass by mistake.
In summary,
That concludes our list of ten of the most compelling reasons girls should abandon their phobia of weights and instead focus on cardio.
Of course, it would be irresponsible not to emphasize that while some cardio is essential for practically any female fitness regimen, the primary focus should be on weight training; don't worry, you will not become "bulky" overnight simply by increasing your lifting.
