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Listen "3 AMAZING Benefits for Women Who Lift"
Episode Synopsis
The benefits for women to adopt a resistance training program are undeniable. Not only is it an effective strategy for weight loss and weight management, but it can also extend a woman’s independence, as well as save her from potentially life threatening injuries.
Increases lean muscle mass: Resistance training can help women over 40 to increase their lean muscle mass, which can boost their metabolism. This is because muscle tissue is more metabolically active than fat tissue, meaning that the more muscle a person has, the more calories they burn at rest. A study published in the Journal of Applied Physiology in 2017 found that a 16-week resistance training program led to significant increases in muscle mass and resting metabolic rate in older women.
Increases post-exercise oxygen consumption: Resistance training can also increase the body's post-exercise oxygen consumption (EPOC), which is the amount of oxygen the body consumes after exercise to return to its resting state. This increased oxygen consumption leads to an increase in calorie expenditure, even after the exercise session has ended. A study published in the Journal of Strength and Conditioning Research in 2015 found that resistance training led to a significant increase in EPOC in postmenopausal women.
Improves insulin sensitivity: Resistance training can also improve insulin sensitivity, which can help to regulate blood sugar levels and prevent weight gain. A study published in the Journal of Diabetes Research in 2016 found that a 12-week resistance training program led to significant improvements in insulin sensitivity in overweight and obese women over 50.
Increases resting metabolic rate: Finally, resistance training can increase a person's resting metabolic rate, which is the number of calories the body burns at rest. This increase in metabolic rate can help to prevent weight gain and improve overall health. A study published in the Journal of Gerontology in 2017 found that a 12-week resistance training program led to significant increases in resting metabolic rate in postmenopausal women.
Improved bone health: Resistance training can help women over 40 to improve their bone health by increasing bone mineral density and reducing the risk of osteoporosis. A study published in the Journal of Bone and Mineral Research in 2017 found that resistance training led to significant improvements in bone mineral density in postmenopausal women.
Reduced risk of chronic disease: Resistance training can also help women over 40 to reduce their risk of chronic diseases such as cardiovascular disease, diabetes, and cancer. A study published in the Journal of Aging and Physical Activity in 2018 found that resistance training led to significant improvements in cardiorespiratory fitness and reductions in inflammation in postmenopausal women.
Coach Julio is an expert in fitness and nutrition, having helped hundreds of busy professionals in their 30s, 40s, and 50s lose weight through customized workout plans for weight loss, as well as offering nutritionist counseling services. He works out of El Paso, Texas, but also offers remote nutritionist counseling and online personal training. Coach Julio’s expertise is backed by over eight years as a personal trainer and a Master’s degree in Nutrition.
For information about working with Coach Julio for online personal training and nutritionist counseling services, visit https://www.365physique.com
Increases lean muscle mass: Resistance training can help women over 40 to increase their lean muscle mass, which can boost their metabolism. This is because muscle tissue is more metabolically active than fat tissue, meaning that the more muscle a person has, the more calories they burn at rest. A study published in the Journal of Applied Physiology in 2017 found that a 16-week resistance training program led to significant increases in muscle mass and resting metabolic rate in older women.
Increases post-exercise oxygen consumption: Resistance training can also increase the body's post-exercise oxygen consumption (EPOC), which is the amount of oxygen the body consumes after exercise to return to its resting state. This increased oxygen consumption leads to an increase in calorie expenditure, even after the exercise session has ended. A study published in the Journal of Strength and Conditioning Research in 2015 found that resistance training led to a significant increase in EPOC in postmenopausal women.
Improves insulin sensitivity: Resistance training can also improve insulin sensitivity, which can help to regulate blood sugar levels and prevent weight gain. A study published in the Journal of Diabetes Research in 2016 found that a 12-week resistance training program led to significant improvements in insulin sensitivity in overweight and obese women over 50.
Increases resting metabolic rate: Finally, resistance training can increase a person's resting metabolic rate, which is the number of calories the body burns at rest. This increase in metabolic rate can help to prevent weight gain and improve overall health. A study published in the Journal of Gerontology in 2017 found that a 12-week resistance training program led to significant increases in resting metabolic rate in postmenopausal women.
Improved bone health: Resistance training can help women over 40 to improve their bone health by increasing bone mineral density and reducing the risk of osteoporosis. A study published in the Journal of Bone and Mineral Research in 2017 found that resistance training led to significant improvements in bone mineral density in postmenopausal women.
Reduced risk of chronic disease: Resistance training can also help women over 40 to reduce their risk of chronic diseases such as cardiovascular disease, diabetes, and cancer. A study published in the Journal of Aging and Physical Activity in 2018 found that resistance training led to significant improvements in cardiorespiratory fitness and reductions in inflammation in postmenopausal women.
Coach Julio is an expert in fitness and nutrition, having helped hundreds of busy professionals in their 30s, 40s, and 50s lose weight through customized workout plans for weight loss, as well as offering nutritionist counseling services. He works out of El Paso, Texas, but also offers remote nutritionist counseling and online personal training. Coach Julio’s expertise is backed by over eight years as a personal trainer and a Master’s degree in Nutrition.
For information about working with Coach Julio for online personal training and nutritionist counseling services, visit https://www.365physique.com
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