The Rec Center is already an intimidating environment given that it is packed with equipment and constantly crowded. Once you make it there, stepping out of your comfort zone is hard to do — you feel restricted to the cardio deck and are therefore unfamiliar with the other areas of the gym.
However, it is time to change that.
You might be content with the elliptical and ab-crunch routine you have going on, but it is time to step out of your comfort zone and into the weight room. Reasons you have stayed away might include:
1.) The weight area is over-crowded and you don’t want people watching you work out.
2.) There are too many manly meatheads admiring themselves in the mirrors.
3.) You don’t know what you are doing and you’d prefer a judgment-free zone.
These are all fairly legitimate reasons to stay away, however the fitness benefits of weight lifting should persuade you to grab those dumbbells.
First, weight lifting might help you get off that fitness plateau. If you have been trying to lose weight or waiting to see changes in your physique, weight lifting could be the answer. Adding strength training to your regular workout (20-30 minutes of weight work at least 3 times per week) will help you torch more calories throughout the day.
According to a study in The Journal of Strength and Conditioning Research, women who strength trained torched an extra 100+ calories in the 24 hours following the session. That extra calorie deficiency might be enough to get you off that plateau and help you reach your goal.
Additionally, weight training is key to targeting those trouble spots. Hung up on bat wings, saddlebags, love handles, bra bulge and muffin tops? Cardio alone is not going to get rid of those flabby areas–strength moves together with fat-burning cardio will tone up and slim down trouble spots.
Lastly, in terms of health benefits weight lifting increases bone density and can decrease your risk for cardiovascular disease and diabetes. Putting stress on your bones increases bone density and lowers your risk for osteoporosis. A 2003 study published in The Journal of Applied Physiology, showed that improving muscle strength reduces arterial blood pressure that contributes to a lower risk of cardiovascular disease. As for diabetes prevention, strength training helps reduce abnormal blood glucose and is key to helping those diagnosed with diabetes remain healthy and strong.
Feeling ready to hit the weight room? Do your research and learn the moves before you go–With a little prep-
work you will look like a pro in the weight area. Another way to prepare for your new venture is to enlist a friend for support.
Check out this blog, http://www.niashanks.com/blog/11-beginner-strength-training-tips-women for more tips on beginner weight lifting for women.
Don’t be intimidated by those UMass meatheads and start lifting!