male Iron Women THE BENEFITS OF STRENGTH TRAINING FOR WOMEN
What you will learn The benefits of strength training and building muscle Myths and Common Mistakes How to get started
Benefits 1. Muscle is useful 2. Muscle is attractive
3. Metabolic Health - Muscle promotes insulin sensitivity and protects against insulin resistance In a cross-sectional study, every 10% increase in the ratio of skeletal muscle mass to total body weight was associated with an 11% reduction in risk of insulin resistance and a 12% drop in risk of transitional, prediabetes, or overt diabetes. This was true in NON-OBESE patients especially in those over age 65. Endocr J. 2014;61(1):61-70. Epub 2013 Oct 1 Low skeletal muscle mass is associated with insulin resistance, diabetes, and metabolic syndrome in the Korean population: the Korea National Health and Nutrition Examination Survey (KNHANES) 2009-2010
4. Protect against obesity - Muscles store glucose as glycogen - Glycogen is available for energy every time you need to move. - This makes muscle a critical player in an overall healthy metabolism, because it allows you to use carbohydrate calories for what you want (energy and activity), and not what you want to avoid (storage as fat).
5. Increases Resting Metabolic Rate The increase in RMR is modest but it’s there. Muscle burns approximately 6 calories/hr/lb Fat burns 2 calories/hr/lb. Higher rates of muscle turnover are associated with higher metabolic rates. This difference can add up over time.
6. Increase Bone Density The best way to build strong bones is to put them under a load. It’s not the muscles themselves that increase bone density it’s the exercises you do. Some benefits were seen with walking, but weight training showed a much more substantial result in bone mass Sports Med. 2012 Apr 1;42(4):301-25. doi: 10.2165/11597670-000000000-00000. Effects of training on bone mass in older adults: a systematic review. Gómez-Cabello A 1 , Ara I, González-Agüero A, Casajús JA, Vicente-Rodríguez G.
7. You may live longer Consistent evidence shows associations between grip strength , walking speed, chair rise, and • standing balance performance and all cause mortality in older community dwelling populations. The inverse association between grip strength and all cause mortality was also seen in • younger populations. Muscular strength is inversely and independently associated with death from all causes and • cancer in men, even after adjusting for cardiorespiratory fitness and other potential confounders. BMJ. 2010; 341: c4467. Published online 2010 Sep 9. doi: 10.1136/bmj.c4467 PMCID: PMC2938886 Objectively measured physical capability levels and mortality: systematic review and meta-analysis BMJ. 2008; 337: a439. Published online 2008. doi: 10.1136/bmj.a439 PMCID: PMC2453303 Association between muscular strength and mortality in men: prospective cohort study
1. Lifting weights will make me bulky!
2. Lifting weights causes injury 3. You should do low weight and high reps 4. If I focus on one particular area (butt, abs, thighs) I can “spot reduce” 5. Not eating enough or eating too much. 6. Strength training means lifting weights and a gym membership 7. Not pushing yourself
How to get started -Work with a trainer -Find a workout buddy -Ask me about CrossFit! -Fueling your workout
Protein requirements You need protein to build muscle. - The American Dietetic Association recommends 0.36g/lb of body weight. - The National Strength and Conditioning Association recommends 0.4-0.6g/lb of body weight and up to 0.8-1.0g/lb of body weight for competitive athletes. - What type of protein? - Whey - Hemp: contains omega3s (whey does not) - Pea combined with rice for more complete protein - Spirolina
At home workout 10 Rounds For Time: 10 Pushups 10 Sit ups 10 Squats
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