Tiffers
12-31-2007, 08:29 PM
Some of these were posted over at MTD. I haven't seen them here (if they are, then please feel free to delete and throw rocks at me).
Ladies...on your marks...get set...LIFT!
10 Myths about Women & Strength Training
1. Women can't get strong. The average woman gains strength at a slightly faster rate than the average man.
2. Strength training de-feminizes women. Strength training offers a wide array of potential benefits (functional, mental and physical health) and are appropriate and available to women as they are to men.
3. Lifting weights will cause women to develop relatively large muscles. Women don't have the genetic potential to develop large muscles because, except in very rare instances, they don't have enough of the hormone testosterone, which is necessary for the development of muscle tissue.
4. Strength training will make a woman muscle bound. Strength training increases flexibility and we know now that women can't develop large muscles.
5. A woman's muscle will turn to fat when she stops training. Muscle doesn't turn to fat, and vice versa. If a muscle is not used it will shrink (atrophy).
6. A woman can take protein supplements to enhance her physique. Extra protein does not enhance a woman's physique. An excess amount of protein is converted to fat and stored in the body.
7. Rigorous strength training can help a woman rid her body of fat. Strength training can firm and tone muscle but it cannot directly burn fat. Strength training can increase a woman's metabolic rate which is the rate calories are used, therefore it is likely more fat calories will be utilized.
8. Strength training increases a woman's need for vitamins. Vitamins are not a source of energy and do not contribute to a woman's body structure. A woman who strength trains receives no benefit from taking an excessive dose of vitamins. A diet of a variety of healthful foods will ensure adequate vitamin intake.
9. Strength training is for young women. It's never too late for a woman to improve her muscular fitness. Strength training can help extend a woman's functional life span.
10. Strength training is expensive for a woman. Not true. A muscle doesn't know the cost of a machine it's using. Muscle responds to the stress being applied to it...a pair of dumbbells or barbell can be just as effective as an expensive machine.
Reprinted from the ACSM Health and Fitness Journal. Volume 4, No. 1.
http://www.write4you.com/Paul/Paulmyths.html
Ten Reasons Women Should Lift Weights
Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women and those over the age of fifty. Still, the number of women who take this recommendation to heart is still quite low. Most women who exercise are spending most of their gym time on cardiovascular exercise. Whatever your reasons for avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training seriously.
Whatever your reasons for avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training seriously.
You Will Be Physically Stronger.
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.
You Will Lose Body Fat.
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.
You Will Gain Strength Without Bulk.
Researchers also found that 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 muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
You Decrease Your Risk Of Osteoporosis.
Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.
You Will Improve Your Athletic Performance.
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes. Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.
You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. 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 the pain of osteoarthritis and strengthen joints.
You Will Reduce Your Risk of Heart Disease.
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.
You Will Reduce Your Risk of Diabetes.
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the 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.
It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.
You Will Improve Your Attitude And Fight Depression.
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.http://sportsmedicine.about.com/cs/women/a/aa051601a.htm
Ladies...on your marks...get set...LIFT!
10 Myths about Women & Strength Training
1. Women can't get strong. The average woman gains strength at a slightly faster rate than the average man.
2. Strength training de-feminizes women. Strength training offers a wide array of potential benefits (functional, mental and physical health) and are appropriate and available to women as they are to men.
3. Lifting weights will cause women to develop relatively large muscles. Women don't have the genetic potential to develop large muscles because, except in very rare instances, they don't have enough of the hormone testosterone, which is necessary for the development of muscle tissue.
4. Strength training will make a woman muscle bound. Strength training increases flexibility and we know now that women can't develop large muscles.
5. A woman's muscle will turn to fat when she stops training. Muscle doesn't turn to fat, and vice versa. If a muscle is not used it will shrink (atrophy).
6. A woman can take protein supplements to enhance her physique. Extra protein does not enhance a woman's physique. An excess amount of protein is converted to fat and stored in the body.
7. Rigorous strength training can help a woman rid her body of fat. Strength training can firm and tone muscle but it cannot directly burn fat. Strength training can increase a woman's metabolic rate which is the rate calories are used, therefore it is likely more fat calories will be utilized.
8. Strength training increases a woman's need for vitamins. Vitamins are not a source of energy and do not contribute to a woman's body structure. A woman who strength trains receives no benefit from taking an excessive dose of vitamins. A diet of a variety of healthful foods will ensure adequate vitamin intake.
9. Strength training is for young women. It's never too late for a woman to improve her muscular fitness. Strength training can help extend a woman's functional life span.
10. Strength training is expensive for a woman. Not true. A muscle doesn't know the cost of a machine it's using. Muscle responds to the stress being applied to it...a pair of dumbbells or barbell can be just as effective as an expensive machine.
Reprinted from the ACSM Health and Fitness Journal. Volume 4, No. 1.
http://www.write4you.com/Paul/Paulmyths.html
Ten Reasons Women Should Lift Weights
Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women and those over the age of fifty. Still, the number of women who take this recommendation to heart is still quite low. Most women who exercise are spending most of their gym time on cardiovascular exercise. Whatever your reasons for avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training seriously.
Whatever your reasons for avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training seriously.
You Will Be Physically Stronger.
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.
You Will Lose Body Fat.
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.
You Will Gain Strength Without Bulk.
Researchers also found that 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 muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
You Decrease Your Risk Of Osteoporosis.
Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.
You Will Improve Your Athletic Performance.
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes. Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.
You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. 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 the pain of osteoarthritis and strengthen joints.
You Will Reduce Your Risk of Heart Disease.
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.
You Will Reduce Your Risk of Diabetes.
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the 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.
It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.
You Will Improve Your Attitude And Fight Depression.
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.http://sportsmedicine.about.com/cs/women/a/aa051601a.htm