Importance of weight training for women

Weight training is an important part of any exercise program. However, this week, I will be focusing on the benefits weight training holds for women.

Many of the common issues women face can be addressed through lifting weights: Body fat, stress, weakness, insomnia, osteoporosis, poor balance, etc. Before you embark on a weight training program it is important to get your doctors approval and speak with a certified personal trainer to learn proper form and technique. Also to discuss any injuries or other medical issues you may have because certain exercises may not be appropriate for you. Your trainer would be able to offer you other options.

You really don't need a lot of fancy equipment or expensive gym memberships to train with weights. All you really need are a couple pair of hand weights to get you started. It will most likely take you a couple times to realize what weight you should be using for each exercise, but you want to make sure the weight is heavy enough and that it is not too easy. The object is to lift weights heavy enough to build muscle, which in turn will speed up your metabolism and burn more fat.

Weight training is a weight bearing activity which with consistency over time - at least six months - you will begin to increase your bone density which helps to prevent osteoporosis. Many women report after weight training they get a better night sleep. It can also be a great stress reliever taking your mind off other things while you are focusing on breathing, proper form, and technique. I have seen the confidence level in many of my women clients improve immensely even after a couple weeks of weight training, three times a week.

I have developed a program specifically to meet the needs of women called "Women on Weights" it is held at the CVPH Wellness Center at PARC. Sign up soon because space is limited. There will be three sessions starting in March, each meeting once a week for one hour - Mondays at 7:30 a.m., and Tuesdays and Thursdays at 5:30 p.m. You don't need a membership to join the class. The program is $90 for members and $180 for non-members. Feel free to contact me at the Wellness Center at 324-2024 or by e-mail.

Corinna Maggy is a National Academy of Sports Medicine certified personal trainer and corrective exercise specialist. She can be reached by e-mail at corinna@adkbikeranch.com. The information contained within Health Matters is not a substitute for professional medical examination, diagnosis or treatment. Always consult your physician before starting an exercise program or beginning any nutritional regimen.

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