Compared with men, women will have higher requirements for their appearance and figure, this requirement begins after they have a recognition of beauty, and will continue to maintain, however, as we grow older, our body functions will begin to decline after reaching a peak, this phenomenon even began in their 20s, to around the age of 40 its speed will accelerate, from the appearance, we will find it easier to become fat, and lose weight or maintain the figure becomes relatively difficult, At the same time, the figure loses its tight state, and various aging characteristics begin to appear more obviously.
In fact, at the moment, many ladies have recognized the importance of strength training and have begun to try and persevere, of course, they have also received many benefits from it, so for women, especially women after the age of 40, what are the benefits of insisting on strength training?
First: Strength training can reduce the probability of middle-aged happiness
With age, from the age of 30 or so, muscle will begin to lose at different rates, for some long-term lack of exercise friends, the phenomenon of muscle loss will even begin at about 20 years old. Perhaps in the 30s, the adverse consequences of muscle loss are not very obvious, but after the age of 40, its adverse effects will begin to appear, such as:
- Even if you maintain the same weight as when you were younger, your body fat percentage is higher, and an increase in body fat rate will make you look fatter.
- Even if you maintain the same eating and exercising habits as you did when you were younger, you will find that it becomes harder to lose or control weight, and instead it becomes easier to gain weight.
- Even if you keep your weight well, your figure will lose its firmness, especially in areas where fat tends to accumulate, such as the back of the arms, waist and abdomen, hips, and thighs, and these changes will make you look no longer young
Of course, these performances are external, and for most women, to the age of about 40 years old, will begin to have the traces of fat, even if you maintain the original diet and exercise habits are so, the main reason for this is the reduction of basal metabolism, and the reason for the decline in basal metabolism in addition to age, is the reduction of muscle mass, when the muscle mass declines, the body's ability to consume excess fat will decrease, so at this time even if the weight is unchanged, the proportion of fat will increase, And with the same diet and exercise, the probability of getting fat will also increase, because our daily consumption is less.
Second: Strength training can stimulate bone growth, thereby reducing the risk of osteoporosis
With age and muscle loss, the risk of bone density loss will also increase, for women, the risk of osteoporosis will be higher, one is caused by a decrease in estrogen levels, the other is because women due to height and weight are generally lower than men, so the pressure on the bones is relatively less, and with the loss of muscle, the pressure on the bones will be further reduced, and the bones are under pressure to grow, so the risk of osteoporosis will be higher for women. Especially after menopause, the rate of bone loss is more rapid.
Unlike the change in appearance, the effect of age and muscle loss on the bones is manifested in the inward, when we are about 40 years old, the feeling is not too obvious, but as the age further increases, this change will slowly reflect, for example, in daily work and life, some daily activities (such as going up the stairs) will become more and more challenging, not only that, the risk of strain, fall, fracture will also increase, and these adverse effects will directly affect our quality of life and health.
Regular strength training can only help us strengthen our muscles, joints and tendons, but also increase our mobility, balance and coordination, which can allow our body to maintain a normal range of motion, thereby reducing the risk of falling. And, it is also very important that strength training can directly and indirectly create pressure on the bones to create conditions for bone growth, respectively:
- The direct effect of strength training on bone growth. During strength training, the pressure on the bone is very directly formed during each movement, resulting in a slight deformation of the bone, which stimulates the growth of the bone.
- Strength training can create good conditions for muscle growth, and of course, pay attention to protein intake. Developed muscles not only play a role in protecting the joints, but also further stimulate the bones, thus creating conditions for the growth of bones.
Therefore, insisting on strength training helps the health of bones and joints, helps to reduce the risk of osteoporosis, which is more important for women, therefore, in order to have a high-quality old age, you should pay attention to strength training, of course, if you have not started, no matter what age you are currently in, it is not too late, because muscle growth has nothing to do with age, when we consciously use it, muscles will grow as a corresponding response.
Third: Strength training can help us slow down the rate of aging
On this point, from the above two points are reflected, whether it is internal or external, then when we are in the age of about 40, we may pay more attention to the change of their appearance, at this time if we have a tight and slender good figure, then, it will look much younger than the actual age, and even make people can not see the age.
Strength training can not only help us increase our daily calorie consumption, but also help us shape the body, thereby reducing the accumulation of fat and increasing the proportion of muscle, so that the body remains in a tight state, this tight and linear body itself will make you look healthy and energetic.
Fourth: Strength training can help us maintain healthy hormone levels
As we age, hormone levels in the body slowly change, such as a decrease in growth hormone, which not only increases the probability of muscle loss, but also increases the risk of skin laxity, because growth hormone plays an important role in helping us repair and rebuild damaged muscle tissue.
It should be said that insisting on strength training will help us increase muscle mass at the same time, help increase the secretion of growth hormone, in addition, for women over 40 years old, insisting on strength training will also help us increase testosterone levels, and we know that testosterone also plays an important role in women's health, and the appropriate increase in testosterone levels has an important impact on our muscle mass and bone density.
summary:
Of course, having said so much about the benefits of strength training for ladies, it is to make everyone pay attention to strength training, of course, if you want to get the desired effect through strength training, the premise is to maintain good living habits, such as healthy eating habits, regular work and rest habits, and maintain a good attitude, otherwise, bad habits will offset our efforts.
In addition, it should be said that different forms of exercise will bring us different benefits, so in the choice of exercise methods, do not limit to a certain form of exercise, that is to say, in the process of adhering to strength training, but also pay attention to aerobic exercise, because aerobic exercise has a positive effect on cardiovascular health, therefore, when you want to exercise and want to do it, it will be better to combine the two, and you can decide according to your actual situation. Either a 30-minute or so aerobic exercise after strength training, or a crossover every other day.
Author: October Zhixing
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