Weightlifting is a popular subject for men, but many girls do not know that hand weightlifting for women can also help you own a healthy body, maintain youth & keep you in good shape
According to experts, women when we lift weights not only burn excess fat, reduce the risk of heart attack and joint pain, above all it also helps women to be healthier and happier.
Below are the effects of weight training for women and how to choose the best dumbbells for you. Hope you can consult and spend some time practicing with this exciting exercise.
Benefits of weightlifting for women
1. Weight training is good for the heart
When doing dumbbells at home, these exercises also benefit your heart. As you probably didn’t know, heart disease is the leading cause of death in women. Weight training is one of the ideal ways to improve heart health in women.
In a study by Appalachian University (USA), participants who had to do a moderate weight training regime for 45 minutes could reduce blood pressure by up to 20%.
Many other studies have also shown that regular weight training with the ideal diet can improve heart health and blood fat effectively. Therefore, if you want to be good for your heart, you should exercise at home with regular weights.
2. Weight training promotes fat burning
According to new research published, weightlifting for women will help ladies lose belly fat faster and more effectively than traditional cardio exercises such as walking, jogging … Practicing hand weights from 2-3 times a week, the body’s metabolic rate can increase to 15%.
3. Weight training helps burn more calories
Did you know that muscle mass determines the majority of your body’s metabolism, so weight training helps you gain muscle, the more muscle you burn, the more calories you burn.
These female weightlifting exercises not only help you burn calories during exercise, but even after stopping, such as brushing your teeth, going to bed, to checking messages, you will still burn energy and burn. fat than usual. That is why hand training at home is always one of the best ways to help you effectively control your weight.
4. Hand weight training helps to strengthen the bones
Women usually begin to develop osteoporosis at the age of 30, so it’s never too early to start protecting against osteoporosis. Therefore, physical training can help reduce this process. Weight training not only improves muscles, it also helps strengthen bones.
When using weightlifting exercises for women, muscles will impact the bones, reflexively, the cells in the bone will respond by creating new bone cells. These new cells make bones stronger and stronger.
5. Hand weight training helps to strengthen bones
Hand weight training for women is an effective solution, helping women treat and prevent joint pain. This exercise will keep the joints in place, limit joint stiffness and increase flexibility. However, you should only practice weightlifting exercises that are of moderate weight, to maintain healthy bone and joint mass.
6. Hand weight training helps you feel refreshed mentally
According to the survey, many people who persist in doing weightlifting will find their body healthier, from which their spirit will also be significantly improved. That is why the benefits that hand weights bring for women are not only improving their health, but also helping you to train perseverance, increase confidence, the ability to overcome difficulties and major challenges. myself.
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7. Exercise weights to help you sleep better
Surveys have shown that fitness exercises are significantly related to sleep, and women’s hand weights at home are no exception. Beginners who are just starting to lift weights will fall asleep very quickly and sleep deeply, and rarely wake up. According to research by scientists, physical exercise has the same effect as a sedative remedy, but has no side effects.
However, with the above benefits, you are still wondering if weightlifting will make you more muscular. In fact, that won’t happen if you practice it properly. Normally, women who lift weights usually lose only 5-10% more strength than men, which limits muscle building. With moderate exercise and a healthy diet, you will have a well-balanced and toned body.
Guide to buy a good dumbbell for women
In fact, to choose women’s hand weights, you also have to depend on the health and physical condition of each person to choose the right weight. If the girlfriend is in good health, choose weights with a greater weight than those in weak health.
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For women, the main purpose of exercise is to help the body reduce excess fat and have a slim waistline. Therefore, you do not need to choose heavy weights like men, but only choose weights with average weight, suitable for your health situation.
According to experience, girls should train weights with weights from 2 to 4 kg. Note that you should choose a weight of dumbbells so that you can do 6-10 repetitions per set and at least 3 sets of one session. In addition, it is necessary to learn how to practice weights at the right time, right posture and master the up and down movements to bring the best results.