Weights | exeposedev

Resident fitness guru Carmen Paddock lets weight training sceptics know that it isn’t all that bad…

A common fitness misconception is that weight training should only be practised by those looking to built muscle, bulk up, or compete in sports that require such a physique. Another is that weights are just for the guys. Not true! Weight training – be it with free weights, weight training machines, body weight resistance exercises, or a combination – entails a host of health and cosmetic benefits for athletes of all disciplines, as well as the casual exerciser. Additionally, studies have proved that exercises performed with low resistance, which is usually defined by a weight that can be lifted for 12-20 repetitions, do not increase bulk; quite the contrary, they can enhance a toned, slender appearance! Here are five reasons why including weight training in your fitness routine may be a good idea.

1. Boost metabolism

It takes more calories to maintain a pound of muscle than it does to maintain a pound of fat. Therefore, the new taught muscle fibres created by weight training require more fuel. Studies have even shown that the body’s metabolic rate – the rate at which calories are burned – remains raised for up to two days after a weight training session, making such exercises perfect for those looking to lose weight (or for an excuse to eat more).

2. Increase bone density

Resistance training, such as using free weights, machines, or body weight, has been proven by researchers to benefit more than muscles. It also strengthens bones by increasing their density, lessening the change of fractures, osteoporosis, and other related injuries and ailments. Just ensure to get enough calcium to help this strengthening process!

3. Tone muscles

This one is obvious: by engaging in resistance training, muscle fibres become stronger, thicker, and more taught, even when no noticeable bulk is created. The result: firm arms, abs, and legs that make those long hours in the gym completely worth the effort.

4. Burn fat

Cardio exercise is often touted as the best way to burn calories, and while it is true that forms of cardio (such as running, aerobics, and sports like football) do burn more calories per minute than any other exercise, both muscle and fat are targeted. Lifting weights and/or engaging in resistance training, however, focus on strengthening muscles, meaning that fuel burned comes from fat. Some studies have even pointed to weight training targeting the visceral fat which surrounds organs and which can, if unchecked, lead to high blood pressure and diabetes. Toned muscles and health increase as flab decreases! Even better – while cardio burns fat during exercise, lifting weights leads to fat burning even afterwards!

5. Improve stamina and coordination

Although aerobic exercise is the obvious way to improve stamina performance, weight training actually enhances the effects of cardio and endurance activity; strengthening the muscles makes them take longer to fatigue. Additionally, weight training rarely works one muscle in isolation; therefore, it improves coordination, helping muscles work together seamlessly and making movements more powerful.

It is recommended to engage in weight training two to four times a week, and never extensively working the same muscle group two days in a row. If general fitness and toning is what you want, start out with a weight that you can lift for 12-20 repetitions; it should be difficult but not straining.