6 benefits of muscle training for girls: delay aging and help lose weight

[Key Points]: Most women exercise to lose weight, but in fact, muscle building is very necessary for women. Let me tell you about the benefits of muscle training for women.

Women building muscle? Hearing this, I believe many people have this picture in their minds.

But in fact, this is what a woman's body shape will look like after she trains her muscles correctly.

Why is this?

1. Hormonal differences between women and men

It is not easy for women to become muscular women. This is mainly because women lack testosterone, the hormone that promotes muscle growth. This hormone is naturally present in much higher levels in men than in women, so it is much more difficult for women to build big muscles than men.

2. Women’s strength training intensity is lower than men’s

Gaining muscle through strength training is actually a process of destruction followed by repair and regeneration. First, a small amount of muscle is damaged through training, and then the muscles are repaired and grown again under the action of hormones. However, the training that women usually perform is generally of medium to low intensity, which causes little "damage" to the muscles. Therefore, the repair and regrowth effects are poor, and they do not grow large muscles.

Seeing this, many girls have doubts. Since it is not easy for women to build big muscles, why do some female athletes have big muscles like men? The reason is that athletes train for a long time, and through some special training programs, it is not surprising that they grow muscles. Except for women and athletes who are born with muscular physiques, strength training will not make women grow muscles, but will only improve muscle quality and enhance muscle lines.

Benefits of muscle training for women

1. Improve weight loss efficiency

When the calories consumed exceed the calories consumed, fat will be burned to provide energy for the body, thereby achieving weight loss results. In this process, basal metabolism plays an important role. People with a high basal metabolic rate have a greater ability to consume calories. The muscle content of the human body is a crucial factor affecting basal metabolism. In addition, women can avoid weight loss rebound by building muscle.

2. Shape your body

If you simply lose fat without building muscle, your body will lack muscle and become unhealthily thin. Muscle exercise can tighten the abdomen, legs, arms and other parts of the body, enhance muscle elasticity, make the body more muscular, and make the whole person look fit and sunny.

3. Prevent joint and bone injuries

Muscles are the "protective layer" of joints and bones. Professor Janet Lord, director of musculoskeletal ageing research at Arthritis Research UK, said: "Healthy muscles can reduce the risk of falls in later life. Muscles help you control your movements. You can reduce the occurrence of accidents within a controllable range, such as a broken wrist."

4. Delaying Aging

As people age, all organs will "age" and "degenerate", and muscles are no exception. Before you get old, it is recommended that you exercise your muscles more. Through training, you can improve muscle quality, delay muscle degeneration and atrophy, and achieve the effect of delaying aging.

5. Prevent uterine prolapse

Many women will experience uterine prolapse after giving birth. The uterus of a woman who has given birth will become more fragile. If you have a vest line on your abdomen, you can avoid this situation.

6. Prevent and treat heart disease

Strength training can lower cholesterol and blood pressure, help maintain cardiovascular function and prevent heart disease.

How to build muscle for women

1. Muscle training should be done according to one’s ability

Muscle training should be done according to one's ability, and you should choose a strength training program that suits you based on your own situation. When training, don't think that the greater the intensity, the better the training effect. In addition, for those who are overweight, it is recommended to reduce the fat percentage before doing strength training.

2. Vary your exercise program

When you stick to a single exercise for a long time, the "stimulation" of this exercise to your muscles will weaken. This is when exercise becomes ineffective. Therefore, when doing muscle training, you should change the training items.

3. Exercise and diet go hand in hand

Muscle growth requires a lot of protein. Some people supplement protein by eating protein powder, but the editor recommends that women who want to build muscle should get this nutrient from their daily diet, such as eating more eggs, meat and other foods.

Source: 39 Health Network www.39.net

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