Why Women Should Lift Heavy. Benefits of Heavy Weights, Low Reps vs. Low Weights, High Reps. Lifting heavy weights does have one advantage: It will increase your maximal strength. Besides the loss of anything white being a national tragedy, what’s troublesome about losing white matter is that it’s responsible for connecting the grey area parts of the brain to each other and passing information between them.8You know, information about muscle control, speech, hearing, seeing, memory, and utterly useless emotions. Add in drop sets, reverse pyramid sets, and higher rep sets on accessory movements with light weights to induce more metabolic stress. See, weight training combats cognitive aging in two ways. As stated earlier, resistance exercise promotes the growth of new muscle, primarily type II muscle fibers, also known as white muscle. Aerobic activity like walking, running, or swimming is important, too. The Benefits of Lifting Heavy Weights for Females. You may be sensing a theme here of misconceptions. Do you want to stop being such a miserable fuck? Upper body includes your chest, shoulders, biceps, triceps, and back. What If I Can't Complete 15 Reps? So, luxuriate in your rest days. And after you STFU, you better pick up a fucking barbell, a heavy one at that! You will enjoy both the satisfaction of completion after each station and the variety of performing differing exercises. While you will increase muscle mass, decrease fat, and strengthen your bones, lifting weights twice a week will not result in a bulked-up body. How does resistance training affect metabolic syndrome? Weightlifting releases endorphins, the happy hormone. You will crave healthy foods, while snacks, cakes, and sodas will lose their appeal. Heavy weights!) Ummmm…because weightlifting shits all over cardio for fat loss!7You woulda known that if you clicked this link when I told you to!!! Oooooooh, look who wasn’t in honors classes in grade school and didn’t take Latin! After a couple of weeks on this program, you will find that you are lifting the same weight for 15 reps as you were for eight reps. Oh, nothing! A rough toweling off, and off you go, feeling a satisfying tiredness along with a deep sense of accomplishment. Lifting heavy weights is arguably the most effective physical endeavor you can do to reach your fitness goals. While cardio can help you get rid of belly fat, lifting weights helps you build more muscle, which can also help you burn more calories. There is a kind of logic Zen to lifting weights. Second, how you got this far with your personality alone is a wonder to me, too! Yes, science suggests that high-intensity anaerobic exercise — what weightlifting is — is the only form of activity that stresses the body enough to encourage the release of endorphins, hormones that ease the discomfort by making you feel on top of the world. Other than the somewhat impossible task of making you look good, weightlifting with heavy weight will keep you alive longer and improve the quality of your life while you’re stuck above ground. Weightlifters are smarter Apart from that guy you’re pretty sure is on steroids who’s continuously bicep curling, everyone else in the weights room packs a … If you’re over the age of 35, you should definitely be using extremely heavy resistance two to four times a week for periods of four to eight weeks at a time. To sum it all up, utilize the benefits of lifting heavy weights by lifting heavy in the low to moderate rep range on your compound lifts. The benefits of lifting heavy weights are far and many. Lift heavy for maximum fat burning: A 2003 review from Norway found that lifting heavier weights as opposed to moderate weights created a longer and more profound EPOC effect. Doing physically challenging stuff has an enhancing effect on the brain’s executive functions. Read labels to avoid excess sugar and salt in processed and pre-packaged foods. Resistance training is a highly enjoyable workout that offers an efficient way to improve all components of your fitness – strength, endurance, flexibility, and cardiovascular fitness. Now, we don't suggest you lift weights (or do any exercise, for that matter) solely for appearance -- there are just so many other benefits! Seeing how falls are among the leading cause of mortality in people older than 65, falling down as an older adult can be a death sentence. Lifting weights elevates post-workout energy expenditure significantly more than steady-state cardio due to the metabolic stress it causes. The main purpose of the lifting belts is to help you increase the use of the lower-back muscles and reduce stress on those muscles. Studies show that wearing a lifting belt can increase the use of your erector spinal muscles. Weight training is different from bodybuilding. But lifting helps only those who try it, and statistics indicate that barely 17 percent of older Americans regularly lift weights. You know, information about muscle control, speech, hearing, seeing, memory, and utterly useless emotions. Unfortunately, this benefit comes at a price. -- but when it comes to slimming down, endless hours on the elliptical may not be getting you any closer to the results you desperately seek. Weight Lifting vs Bodybuilding A leaner body Increased muscle and bone strength Enhanced energy Improved thinking and mood Deeper sleep Normalized appetite Lifting heavy improves your residual muscle tone. Commonly cared about only for its muscle-building properties, IGF-1 too plays a role in neuroplasticity, with it stimulating new cell growth in the brain and warding off Alzheimer’s. The benefits of lifting weights include building muscle, burning body fat, strengthening your bones and joints, reducing... To lift weights safely, it's important to start slow, take rest days, and always use proper form. I think it’s one of best things in the world, right after pie. In most cases, one or two sets of 12 to 15 repetitions are enough. Unfortunately, many people don’t aim high and embrace heavy training as they should. Now, as much as I kid about you only having interest in this weight training shit for the shallowest of reasons, there are other benefits that extend well beyond just looking good so you can stop having to rely so much on your personality.2First of all, I’m not kidding about you only working out for vanity’s sake. You only being into lifting for the superficial aspect of it. It raises your heart rate, exercises your heart and lungs, and brings oxygen to your brain. O’Connor, Herring, and Carvalho (2010) found that in 94% of 70 randomised trials, exercise proved clinically beneficially to fighting fatigue, with strength training such as weightlifting yielding the largest improvements in those suffering from chronic fatigue. We’ll see all the important benefits of doing the workout with heavier weights. Other than the somewhat impossible task of making you look good, weightlifting with heavy weight will keep you alive longer and improve the quality of your life while you’re stuck above ground. But weight lifting comes with its own set of health benefits, such as: Don’t want to suffer cognitive impairment and dementia? As you age, muscle mass and bone density decrease, both of which women suffer more of than men. Similarly weight lifting, lower weights that are lifted repeatedly exhaust the muscle, breaking it down in smaller degrees, causing it to grow back stronger, but not necessarily larger. Lifting heavy weights assists weight loss and most importantly – fat loss! There are also long-term benefits that come from lifting weights on a more frequent basis. Maybe it’s just me, but better blood flow and lower blood pressure sounds like yet another reason why weights shit all over cardio. Sure, you’re in your 30s and live in your parent’s basement, but you’re a grown-ass adult. I … Lift heavier weights with fewer repetitions as opposed to more repetitions with lighter weights. Putting it together, muscle weakness as you age raises your chances of falling and brittle bones place you at greater risk of fracture. Benefits Of Lifting Heavy Weights. This is due to the metabolic stress that weightlifting causes. In other words, you look better without flexing or anything like that. However, you kinda don’t want to snort coke, bang heroin, or smoke meth to experience it? But don’t try to lift more than you’re ready for! But lifting helps only those who try it, and statistics indicate that barely 17 percent of older Americans regularly lift weights. It’s the loss of this white matter that makes the elderly not as sharp as they once were, if the elderly person was ever anything other than a mental midget.9Oops, I meant mental “little person”! What exactly are the other benefits of lifting heavy? These conditions include abdominal obesity, high blood pressure, elevated blood sugar, low HDL cholesterol, and high triglycerides. By placing your muscles under stress and causing them to grow in response, weight training allows you to enhance the body shape and appearance that you curse your parents for cursing you with. So with that in mind, use the listed benefits as lies you can tell people when they ask you what you’re working out for. This won't cause women to bulk up, however, since women have less testosterone than men. If you go to the gym twice a week, you can work out your upper body one day and lower body at your second session. They don’t realize that they have this wealth of strength within them that is just waiting to emerge. Likewise, as you build exercise into your life, it will become easier to manage your weight. But once you grab your workout bag, you’ll start to feel a high that is both psychological and physical. You can lift weights more than twice a week, but be sure not to train the same muscles two days in a row. The huge advantage to weight training is your body's ability to burn fat during and after exercise. If you lift... #2 You’ll Build Muscle Faster. 4. So feeling down in the dumps and need to do something to make life more tolerable? FOUR 1.You'll Torch More Body Fat Build more muscle and you'll keep your body burning fat all day long. When adult males hit their mid-30s, they will naturally produce less testosterone unless there is a stimulus that causes the body to produce it. Eat lots of protein and fresh vegetables, and fewer carbohydrates, especially white ones like bread and pasta. If you want to be able to carry heavy, you’ve got to be able to lift heavy. The development of mental strength goes for physical activity all across the board, whether it be cycling, swimming, running, what have you. What is a more beautiful sign of health than defined muscles? Well, I’m happy to tell you that you don’t have to do any of that shit! Health Benefits of Lifting Weights We know that cardio training, such as running or biking, is great for getting your heart pumping and improving your cardiorespiratory system. Here are the top 5 that came to my head while I took a shower last night. Resistance tubing and body-weight exercises, such as pushups, are other effective options. While it is beneficial to do a bit of aerobic exercise every day, even if it’s just taking the stairs instead of the elevator, you need to rest between weight days at the gym to allow your body repair time. Choose a weight that allows you to get 12-15 reps. As soon as 15 reps comes easy, it is time to raise the weight for set number two! There are two reasons for this. Muscle is more metabolically active than fat tissue. You don’t need expensive juice smoothies or special sports drinks. Still, the weight amount does affect the type of muscle fibers recruited when you lift, which determines whether you're building endurance strength or explosive strength. Build weight lifting into your weekly fitness routine. You know, so you don’t come off as the shallow piece of shit you really are! One of the benefits of lifting heavy weights is increased release of muscle-growth and fat-burning hormones, compared with lifting light weights. There are benefits to training in each rep scheme. And afterward, nothing feels better than a few minutes in a sauna, hot tub, or even just a hot shower. The benefit of more muscle growth hormones in women is … For example, are you mad at your parents for the crappy genes they cursed you with, like those pencil-thin arms? Well, rather than doing something stupid like facing your problems head-on to reach a resolution, take your dumbass to the motherfucking gym!!! Additionally, one of the hormones produced in response to weight training is insulin-like growth factor (IGF-1). 7. But weight training does something that other activities can’t or don’t do to as great of a degree. The fact that BDNF maintains neurons and synapses, in addition to creating new ones, certainly doesn’t make it a big deal! That’s because it’s metabolically expensive to maintain. When I say weights, I mean proper heavy weights - I dabbled in … Lifting heavy weights not only increases muscle definition, but it helps you burn more fat even when you’re not sweating it out at the gym. When muscles are stressed during exercise, the fibers break down a little, which triggers the body to repair the damage by generating more muscle fibers. Lifting weights elevates your energy expenditure after a workout significantly more than doing a regular cardio workout. The benefits of lifting heavy weights have proven to be highly visible in athletes and actors who weight train to fit into characters which requires them to have 6 packs. Using heavy weights focuses on myofibrillar hypertrophy, resulting in muscle that is thicker and stronger, but not necessarily larger. So as long as you’re able to maintain good form throughout each exercise, going heavy is the way to go for greater EPOC. Choosing a weight to work out with isn't black or white -- here's what you should know. Studies have found that blood flow increases more with resistance training than cardiovascular exercise, with the heightened circulation lasting for as long as 24 hours after a weight training bout in those who exercise regularly. Whereas once I was intimidated by the weights room in a gym (scary machines! Lifting heavy weights can help reduce your biological age. Adding weights to your workout can also strengthen your bones, keep your heart healthy, and increase your overall flexibility. While carrying heavy requires developing a set of skills and a capacity that is distinct from lifting heavy, the two do overlap, and your ability to lift heavy is key in your ability to carry heavy. Following popular culture and social media feeds of popular Hollywood actors, women too, have taken well to weightlifting as a gym exercise in order to achieve the perfect toned body. As we covered in point 1, … People who exercise regularly report becoming “addicted” to their routine. That’s how muscle fiber increases. Another common concern among folks that don’t lift weights is the impact lifting heavy can have on joints and bones. But before that, here we take a look at are some drawbacks of lifting heavier weights such as; high chances of injuries, muscles soreness, poor range of motion and may affect muscles in the long run. Drinking lots of water keeps nutrients circulating throughout your body, and waste products flushing out. Lifting heavy weights can help reduce your biological age. Weightlifting will help ease your tiredness. Many fitness enthusiasts take up weight lifting for its wide range of benefits. THREE Those are just some of the benefits of lifting heavy weights. Resistance doesn't have to come from weights. With continued weight lifting, the body adapts to this stress and muscles become better able to endure increasing weight load. Second, how you got this far with your personality alone is a wonder to me, too! Now, because women naturally have less muscle mass than men, their not lifting heavy shit in their youth has the double effect of muscle loss hitting them the hardest. In a study that compared light with moderate weights on “afterburn,” women who did 2 sets of 8 reps at a “heavy” 70 percent load burned double the calories during the hour after exercise as a group that did 2 sets of 15 reps at a light 35 percent load. If you're looking to gain muscle, and increase your strength in the most efficient way possible, then lifting heavy weights is a good option for you. Lifting belts can also increase the … “Heavy” means as in heavy enough to present a challenge but not heavy enough to compromise your lifting form and place you at risk for serious injury, possibly leaving your body in a more fucked up condition than it’s already in. While weight training certainly won’t make you a genius, it’ll prevent your mental faculties from failing you and turning you into even more of an embarrassment than you already are! A side effect of this damage, called microtrauma, is minor muscle ache post-exercise. Lovitt has a 70-year-old client who thought she would be too fragile to participate in weight lifting. So what’s the secret to improving balance and coordination and reducing the risk of bone fractures? The big deal about BDNF? Especially when you exercise, you lose bodily fluid through sweat, so it is essential to drink throughout the day. While the saying, “no pain, no gain,” sounds extreme, the gain of achieving a new weight level, adding another pair of 5-pound disks to your barbell or machine, is sweet. I have been lifting weights for about six months and it has genuinely changed my life. Emphasize proper technique. Maybe you’re a guy or gal who’s tired of going to massage parlors and purchasing the “Happy Ending” package to elevate your mood? Gaining strength all … Focus on getting stronger with these movements. Lifting heavy weights for one to five repetitions taxes the body in a very different way than even lifting moderately heavy weights for six to eight repetitions. Well, resistance training helps build new muscle and increase lean muscle mass. Are you a miserable fuck? It is an unreal feeling! To look better in your skinny jeans. Basically, pushing your body to continue when the mind is Roberto Duraning it and screaming “¡No mas!” helps you to better handle high-intensity situations in life with a shit-eating grin on your face. Exercise in general is known to be of excellent benefit in the fight against depression, and weightlifting is included. It turns out that weight lifting should have a more prominent place in that equation. Who doesn’t want … Strength training is most effective using heavier weights, which overload your muscles and set off your body’s muscle-building response. Lifting weights will also lift your mood! Neither do you want to quit your dead-end job and chase your dream, leave the crummy relationship you’re in for a new one, or buck up and tell your parents to get off your fucking back?10Sure, you’re in your 30s and live in your parent’s basement, but you’re a grown-ass adult, DAMMIT!!! “Carrying heavy is an expression of strength,” Matt says. Whether you are using free weights or weight machines, it is you and the brief, attainable challenge you set for yourself with each exercise. For more information contact one of our Boca Raton personal Trainers. You not figuring out how that affects blood sugar beats the hell outta me! Lifting weights has undeniably made me a braver person. If at your next session, you feel you can do more than 12 reps per set, you know it is time to add more weight. Both women and men will enjoy the beauty and health benefits of getting leaner and fitter with modest weight training. So if I were looking to improve both my health and my outer shell, even though it’s ALL ABOUT the outer shell, I’d spend my time lifting heavy shit. Here, eight benefits of lifting weights that'll convince you to pick up the heavy dumbbells. Brain-derived neurotrophic factor (BDNF) is a protein whose levels in the brain increase with high-intensity exercise, with resistance training found to elevate it more than other activities. Kids can safely lift adult-size weights, as long as the weight is light enough. You will sleep better, too. Women have bought into the old thinking of ” Heavy weight lifting will make them look like a man” Again I have been in the sport many years and have reap benefits that are amazing due to the weight lifting and resistance training. Much like we lose muscle mass and bone density as we grow older, the human brain loses white matter too. ONE If your goal is to increase the size of your muscles, you'll want to lift heavy weights for a few explosive reps. More muscle-growth hormones will be released, stimulating faster muscle growth. And if you are picturing Arnold Schwarzenegger, don’t. Another reward of weight lifting is: you get to rest. Your lower body muscle groups are your gluteals, abdominals, quadriceps, hamstrings, and calves. A stronger muscle is a bigger muscle. Metabolic syndrome refers to the possession of at least three of the five risk factors that raise your chances of such medical problems like diabetes and heart disease. You guessed it: Lifting heavy As such, the more white muscle you have the lower your blood glucose levels. How about the lard that you’re carrying that has nothing to do with your poor food choices and everything to do with your inferior genetics? And, of course, hydrate, hydrate, hydrate. 5 Benefits of Lifting Heavy Weights #1 Lifting Weights Losing Weight. Studies also show that when compared to cardio, weight-bearing exercise decreases blood pressure by as much as 20 percent more. There are so many reasons for you to focus on heavy lifting (3-5 reps). Testosterone-fuelled, grunting men! https://purlifefitness.com/wp-content/uploads/2019/08/Purlife-Fitness-Center-Delray-Geotagged-Logo.jpg, https://purlifefitness.com/wp-content/uploads/2019/08/Purlife-Fitness-Center-Boca-Geotagged-Logo.jpg, Move of the Week: Roman Chair Hyperextension With Dumbbell Row, The Benefits of Stretching: The Benefits of Stretching: Incorporating Stretching Into Your Preworkout Routine, Move of the Week: Core Stability Progression. Like, do you want to someday experience that happiness crap? High-load training increases your injury risk, according to a January 2014 review in the Journal of Strength and Conditioning Research. You will be stronger, happier, peppier, and people will notice. Weight training not only stresses the muscles and makes them grow and become stronger but also stresses the bones and results in the depositing of more bone material, helping to strengthen them.3Sure, telling you this is fucking up my investment in Joseph Enterprises, Inc, the manufacturer of “The Clapper”, but no need to worry about me living in poverty since there are plenty of future old people to make a profit off of because of their refusal to heed these words! You should be able to lift the weight 8-12 repetitions until you can’t lift another rep without resting. Or, basically, Carlos Mencia’s standup career. Ummmm…through the improvement of insulin sensitivity, which helps reduce the risk of diabetes. Lifting heavy weights vs. light weights: Why one isn't better than the other. As you go through your training session, you move from muscle group to muscle group, completing, say, two sets of 10 repetitions each, then moving on to the next. Weight lifting builds muscle through a process called hypertrophy. That backside that’s flatter than a bombed joke?1Or, basically, Carlos Mencia’s standup career. First of all, I’m not kidding about you only working out for vanity’s sake. TWO Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories. 4. Having an extra pound of muscle burns additional calories each day even when you’re just sitting in a chair. Lifting weights for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 70 percent, according to a new Iowa State University study. And, interestingly, the more muscle mass you have, the more calories your body burns, even in just your daily activities. So the increased muscle mass means a boost in metabolism by as much as 15 percent, which translates to your body becoming a fat incinerating blowtorch as it burns more total calories in normal daily activity. Cardio doesn’t do that.5Well, except for this type of cardio! It’s true that lifting heavy weights with fewer reps breaks down muscle and causes it to grow back larger and more robust. Lifting heavy weights increases the hormone IGF-1 which is related to the production of Brain-derived Neurotrophic Factor (BDNF) a protein responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. As for the ticker, aerobic activity is often thought of as the sine qua non of heart health.6Don’t know what sine qua non means? One of the reasons has to do with the fact that blood carries nutrients, which the damaged muscles need to repair themselves after being broken down by resistance exercise. On the other hand, fast-twitch white muscle uses glucose to meet its power needs.4That’s because it’s metabolically expensive to maintain. Those are just some of the benefits of lifting heavy weights. Yeah, looking better is why you want to weight train, whether you’re too caught up in your own bullshit or not to admit it. Look, I love lifting heavy. Here’s an overview of what happens when you lift weights. Lifting heavy … Weightlifters train different muscle groups on separate days. Sure, telling you this is fucking up my investment in Joseph Enterprises, Inc, the manufacturer of “The Clapper”, but no need to worry about me living in poverty since there are plenty of future old people to make a profit off of because of their refusal to heed these words! Have you ever noticed how when you do ‘pump’ training in the 10-12 rep range, your muscles look big and swollen after the gym and for the next 1-2 day but then return to their normal size afterwards? There is nothing nicer than the glisten of sweat from a good workout. Reason #1: Improved residual muscle tone. There are many benefits of lifting heavy weights. The benefits were about the same, even if people were only lifting a couple of times per week – you didn’t have to weight train every day. But for exercise bang-for-buck, you can’t beat the 6 benefits of exercising with heavy weights. One reason why the loss of bone mass is more pronounced in women has to do with the hormonal changes in menopause. As we know, muscle is the body’s natural fat-burner. You can measure your improvement. Women who want to build physical, mental, and spiritual strength will benefit from lifting heavy weights. You might have the occasional day where the sofa looks more alluring than your gym shoes. When lifting an optimal amount of heavy resistance, you should only be able to perform five or fewer repetitions while maintaining good form. Ya see, slow-twitch type I muscle fibers, or red muscle, use oxygenated blood to generate energy. Another contributing factor to the higher osteoporosis rate is that women more often than men shy away from weight-bearing exercise. That’s progress! In other words, you become comfortable being uncomfortable because you know the discomfort will eventually pay off. Allow 48 hours for recovery and to allow the new muscle to build. If the only thing you drink is water, that’s fine. Additionally, the short bursts of activity that comprise weight training rely on the use of white muscle, which triggers the release of fat-burning hormones that have the cascading effect of lowering fat mass by not only prompting the body to tap into its fat stores during the workout but well after. The thing is that you can only reap these benefits by lifting heavy, not light, loads.
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