You want to yell at me you will never be Wonder Woman. Not all Wonder Woman look like Gal Gadot. They do all feel good in there skin and power through there day as a Mom, Busines Women, Friend, Teacher, Sister, Medical Professional, Daughter, and most important resident Super Hero.
The average American flat-out loathes strength training. While about half of American Women do the recommended amount of aerobic activity each week, only 20% also do the muscle-strengthening moves that work major muscle groups. Yet the scientific benefits are stacking up in favor of it, from bone protection to disease prevention, and it appears to have additional benefits for women.
There are so many misconceptions about strength and resistance training. The big one for women is that you’ll become muscle-bound or bulky. That myth was dispelled in research women do not naturally have the body composition to do that without other assistance in altering their body chemically. Women tend to take for granted the day-to-day parts of life that require strength, like walking up stairs or picking up a baby. A sedentary lifestyle means that you are gradually becoming weaker over time, building muscle can fight back against that process.
Strength training is one of the very few ways to make bones denser, a benefit that is especially important for women. Lifting something like hand weights in barre and Pilates class, makes bones bear more weight, and in exercise, stressing your bones is a good thing (within reason). Bones are constantly remodeling, you want to have your bones staying as strong as they currently are. This starts to change as people age, and they lose more mineral from the bone than they’re able to lay down. Over time, bone gets less dense and more brittle and prone to osteoporosis, a condition that affects about 10 million Americans—80% of whom are female. Women have smaller, thinner bones than men from the start, and after menopause, they lose estrogen, a hormone that protects bones.
Strength training also comes with the several lesser know benefits. The only way we can increase our metabolism is to lift weights and maintain or increase our muscle mass. This also makes the body more sensitive to insulin, and therefore more durable against certain diseases including type 2 diabetes and cardiovascular disease. In a 2016 study, researchers from Harvard Medical School and the National Institutes of Health used data from nearly 36,000 older women, who ranged in age from 47 to 98. Whether or not a woman did muscle-strengthening exercises indicated a lot about her health. They had a Type 2 diabetes risk that was 30% lower and a cardiovascular disease risk 17% lower than those who did no strength training, even after the researchers controlled for other variables like age, diet, and physical activity. Adding aerobic exercise helped drive both risks down even more. Those who did at least 120 minutes a week of aerobic exercise and some strength training had a Type 2 diabetes risk 65% lower than women who didn’t do either. Most people should do both kinds of exercise for the biggest gains. But if you had to choose one, pick strength training according to the research.
120 minutes a week is just about 2 classes in the studio so the wonder woman challenge will set you up for hitting this goal with 15 classes in 6 weeks! Go GET it, Ladies!
Reference: How Strength Training Changes Your Body “Join the Challenge” “Buy 15 Classes Now “