Here we are, the year 2009 (soon to be 2010!), and it s stunning to me that myths surrounding weight training and women still exist, and worse yet, it s the same myths I was hearing a few decades ago! It seems I can dispel these myths til I m blue in the face, and yet, they persist! In addition to the myths, it seems many women are simply unaware of the many benefits weight training ( also called resistance training or strength training) can impart. Some of those benefits are sex specific in fact, that is, they are specific to women.
The following review below from the THE PHYSICIAN AND SPORTS MEDICINE (1) May issue covers the major myths, which are:
* Myth 1: Strength training causes women to become larger and heavier.
* Myth 2: Women should use different training methods than men.
* Myth 3: Women should avoid high intensity or high load training.
In addition to covering the myths, the review does a fine job of listing the benefits for women, which are:
* Enhanced bone modeling to increase bone strength and reduce the risk of osteoporosis
* Stronger connective tissues to increase joint stability and help prevent injury
* Increased functional strength for sports and daily activity
* Increased lean body mass and decreased nonfunctional body fat
* Higher metabolic rate because of an increase in muscle and a decrease in fat
* Improved self esteem and confidence
Women Should Train With Weights. One benefit I think this report missed, is strength training reduces the risk of sarcopenia. Sarcopenia is an age related loss of muscle mass which negatively impacts health of men and women.
However, because women have less muscle mass to begin with, they are at a greater risk of sarcopenia as they age. I highly recommend women read my article on sarcopenia and how to avoid and or treat it. Most women are aware of osteoporosis as it s been drilled into their head via the media but know little of sarcopenia, which is arguably more important to women than osteoporosis!
This recent review (1) on the importance of strength training for women with some old, yet enduring, myths debunked, is what s needed to get the word out that women are missing an essential area for maintaining their health, weight, and figure:
Although American women first began strength training for sports in the 1950s to improve their performance in track and field, they have traditionally participated in strength training less than men. Such exercise has not been considered feminine, and a lack of research and information regarding the effects of such training on women has made it a predominantly male activity. Women’s participation was particularly limited until 1972, when Title IX mandated equal access to educational programs—including athletics—for men and women in schools that receive federal funding. Since then, women’s sports participation has burgeoned, traditional gender roles have loosened, and strength training has grown in popularity among active women.
See you in the gym ladies!
Strength Training for Women: Debunking Myths That Block Opportunity
William P. Ebben, MS, MSSW, CSCS; Randall L. Jensen, PhD
THE PHYSICIAN AND SPORTS MEDICINE VOL 26 NO. 5 MAY
Author Resource:-
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