Importance Of Strength Training For Women

 STRENGTH TRAINING 

Strength training involves the performance of physical activities & physical exercises that are designed to improve your strength and endurance . it often the lifting of weight . strength training can have variety functional benefits  and improvement in overall health and well - being , including increased muscles , ligaments and bone strength & improved joint function reduced potential for injury . 

     Strength training typically produces in the muscles, is a limiting factor of exercise performance . regular endurances exercises leads in skeletal muscle that prevent lactate levels from rising during strength training . There many sports and physical activities , strength training is central is used as part of their training . 

PRINCIPLES OF STRENGTH TRAINING 

The basis principles of strength training involves repeated overloading of a group of muscles , typically lifting a heavy  weight  for consecutive repetitions until failure . equally important is to increase the weight by each week of training . The weight , involved muscles are shortening performing so called muscle contraction . A manipulation of the number of repetitions sets of exercises and force are cause specific and desired changes in strength . 

          The specific combinations of reps , sets , exercises , resistances  and force depend on the purpose of the individual performing the exercise . To gain size & strength multiple sets with fewer reps must be performed using more force . The classical formula of strength training is :

1. 10 to 15 reps of a resistance training exercise for each muscle exercise  at an intensity of 40 % to 80% of max depending on the training level of the participants . 

2.[ 2 - 4 sets]  are recommended for each muscle group . 

3.  2 -3 minutes of rest is recommended between every exercise sets to allow for proper recovery .

THE IMPORTANCE OF STRENGTH TRAINING FOR WOMEN

Here are some strength training for women that is good for your health and some easy ways to get started . 

A BETTER FUCTIONING BODY 

While cardio burn lots of fats , it built the muscle you need for movements of your body and carries out on a daily basis . A little muscle goes way into burning more calories than body fat as muscles can help to improve of resting metabolic rate also called metabolism .

INCREASED BONE HEALTH 

Losing bone mass is especially common in post menopausal women due to decreased levels of estrogen , and putting a greater risks for bone diseases such as osteoporosis. Nowadays women tend to lose bone mass at a younger age and more rapid than men , essential needs for bone strength training .The stress and strain of strength training by muscles and connective tissues on bones an osteogenic effect . 

DECREASED RISK OF HEART DISEASES 

It is widely that physical activity and physical exercise  has a direct with disease prevention . a regular strength training routine lead to improved cholesterol levels and a decreases in blood pressure level , women at lower risk of heart diseases.

REDUCED ANXIETY AND IMPROVED SELF ESTEEM 

Regular physical exercise & activity is o decrease  stress levels . resistance training at low to moderate level is optimal for reducing anxiety. strength training is also found to improve self - esteem especially found in women . 

This is essential strength training is increasing your strength.

BENEFITS OF STRENGTH TRAINING FOR WOMEN 

The benefits of strength training for women is endless. It helps the building muscle tissues  , body fat and bone mass, maintaining physical health as age , it can also wonders for specific parts of the body .

       The most common benefits of strength training  included : 

• relieving back pain 
• natural loss of bone density 
• building strength 
• improving posture and balance 
• reducing risk of injury
• encouraging fat loss 
• improving mental wellbeing