Given the potential health benefits of muscle strengthening exercise, surprisingly little was known about participation in such activities among Australians. To gain a better understanding of the levels and patterns of muscle strengthening activity among the Australian population we analysed two national surveys: the Australian Bureau of Statistics: National Nutrition and Physical Activity Survey ; and the Australian Sports Commission: Exercise, Recreation and Sport Survey Participation in muscle strengthening activity is socioeconomically and geographically patterned.
Participation rates might be so low because engagement in muscle strengthening activity usually requires some basic exercise knowledge.
Access to equipment is almost certainly complicating its uptake. Sticking to the exercise over time could be difficult for those with limited or no experience. Meanwhile, the adults who did strength training maintained muscle mass while losing fat. This suggests that strength training is better at helping people lose belly fat compared with cardio because while aerobic exercise burns both fat and muscle, weight lifting burns almost exclusively fat. While it is true that you can't spot reduce — your body is born with pre-conceived places it wants to store fat based on a slew of factors — a University of Alabama study found that the women who lifted weights lost more intra-abdominal fat deep belly fat than those who just did cardio.
Burning more belly fat may also contribute to general weight loss from lifting weights. And the benefits of lifting weights don't stop there. You'll build a more defined muscular physique, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers. Not to mention, lifting heavy weights recruits your core, giving you an abs workout without even trying.
Strength training may have a reputation of making women "bulk up," but it's not true. The more your weight comes from muscle rather than fat the leaner you'll be. Plus, it's difficult for women to get body-builder huge. To seriously gain size, you'd pretty much need to live in the weight room. Love the lean, defined muscles on super-fit ladies?
Here's why you can lift heavy and won't bulk up. If you want more proof, watch this video with two-time Reebok CrossFit Games champion Annie Thorisdottir , who has a great body and certainly isn't afraid to throw around heavy weights. Just sitting on your butt reading this, you're burning calories — if you lift weights, that is. You may burn more calories during your 1-hour cardio class than you would lifting weights for an hour, but a study published in The Journal of Strength and Conditioning Research found that women who lifted weights burned an average of more total calories during the 24 hours after their training session ended.
Another study published in the International Journal of Sport Nutrition and Metabolism found that, following a minute strength training session, young women's basal metabolic rate spiked by 4. Women who lifted more weight for fewer reps 85 percent of their max load for 8 reps burned nearly twice as many calories during the two hours after their workout than when they did more reps with a lighter weight 45 percent of their max load for 15 reps.
Up next: 7 Common Muscle Myths, Busted. Your muscle mass largely determines your resting metabolic rate — how many calories you burn by just living and breathing. While you might not associate weight lifting with your heart, weight training has significant cardiovascular benefits that can improve your long-term health.
And the results aren't limited to women. You don't need to spend hours in the gym to see the benefits of lifting weights. In fact, you can gain many of the rewards with just two or three 20 to 30 minute weight lifting sessions a week. When it comes to incorporating weight lifting with a cardio routine, how you decide to do so is entirely based on preference, says Mike. Some people do it prior to cardio, after, or even on a separate training day. It all depends on your goals.
You can also do different types of weight lifting that focus on different parts of your body. For example, you may find it useful to train your upper body one day and lower body another.
Or you can be even more targeted and work your back and bicep muscles one day, and your chest and shoulders another. Regardless of how you add weight lifting, it's important to be safe if you're new to it. Here are some tips to keep in mind as you get started:.
If you have a chronic condition like heart disease or diabetes , or are older than years-old and you haven't been active recently, be sure to check with your doctor before beginning a weight lifting routine.
There are many benefits to incorporate weight lifting into your workout routine, from a more lean appearance all the way down to the cellular level. And if you're new to lifting, as long as you start slowly and listen to your body, you'll start reaping the rewards with your first session. After about age 30, you start to lose bone density at a small percentage each year.
Keep in mind, women make up 80 per cent of osteoporosis cases as they lose bone mass. They say running is good for your heart, your brain, your waistline and your mental health. That applies to weight training too. Hopaluk started with cardio, cardio, cardio until she hit a plateau.
Phillips uses a thermostat as an analogy: Imagine your body is a house and aerobic exercise cranks the heat for about 30 to 40 minutes while you work out. Along with keeping away chronic disease, strength training has you burning through glucose, which is good news for those grappling with Type 2 diabetes who consistently need to manage blood sugar levels. Lifting weights even aids in fighting off inflammation, a marker tied to many diseases.
Studies have suggested that regular resistance training sessions, about twice a week, resulted in drops in inflammation in overweight women. Weight training comes with other bonuses, too, according to Brody Thorne, vice president of personal training at GoodLife Fitness. Phillips said that as you train, your body grows stronger and the effects will ricochet into other aspects of your physical activity.
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