Will women stay younger by exercising regularly?

Today's women not only require themselves to have a good figure, but also hope that they will be able to have perfect skin. Fair skin is smooth, delicate and shiny, which is highly desired by women. However, as people age, women's bodies will also gradually age, so some women begin to engage in long-term fitness, believing that fitness can maintain their health and is beneficial to skin care. But will women stay younger if they exercise regularly?

Seven benefits of fitness for women

1. Enhance muscle strength and relieve fatigue from daily work.

Through weightlifting training, women's maximum strength load can be increased by 30%-50%. Not only will holding children, washing clothes and doing housework become exceptionally easy, but engaging in other activities will also not easily cause injuries.

2. Burn body fat and accelerate muscle building.

If women do weightlifting 2-3 times a week for two months, they can lose 1.6 kg of fat and "create" nearly 1 kg of muscle. Moreover, the muscles gained through exercise will continue to consume calories. 500 grams of muscle will burn 35 to 50 calories per day. However, ordinary aerobic exercise cannot achieve such an effect.

3. Don’t worry about your muscle lines being too masculine.

Since the amount of hormones that promote muscle growth in women is much lower than in men, women do not usually become particularly muscular due to weight training. This is also one of the reasons why young American women are keen on strength training.

4. Increase bone density and reduce the risk of osteoporosis.

Through weightlifting training, the calcium content in a woman's spine can be increased by 13% in just six months. Combined with a proper diet, it can effectively resist osteoporosis caused by calcium deficiency. Many middle-aged and older American women are keen on weight training, mainly for this reason.

5. Reduce muscle soreness and back pain .

Strength training such as weightlifting can not only promote the development of skeletal muscles, but also help to enhance the firmness of soft tissues and joints. Weight training can successfully reduce and eliminate chronic back pain with an effectiveness rate of up to 80%.

6. Enhance cardiovascular function and reduce the risk of diabetes.

Weightlifting exercises can reduce the level of "bad cholesterol" in the body, increase the level of "good cholesterol", and also relieve high blood pressure. Especially for middle-aged and elderly patients with cardiovascular diseases, its therapeutic effect is particularly significant. If you stick to weight training for 4 consecutive months, the body's ability to metabolize glucose will increase by 23%, thereby greatly reducing the risk of diabetes.

7. Enhance self-confidence and improve self-restraint.

After 10 weeks of strength training, the experimental subjects were able to effectively relieve depression, and its therapeutic effect was more significant than psychological counseling. Through strength training such as weightlifting, women can enhance their self-confidence, improve their ability to resist external pressure, and have better psychological quality.

Notes on fitness

1. Ignoring your body’s signals.

There are many reasons for physical pain and fatigue, from injury or illness to lack of sleep. After finding out the cause, try to make adjustments and change fitness programs in time to allow the weak parts of the body to rest.

2. There is no definite fitness goal.

Many people train their waist today and their legs tomorrow, but after training for a long time, there is no effect. Fitness enthusiasts must set an expected goal based on their own situation.

3. Focus only on physiological changes.

The effect of exercise is not only reflected in the improvement of physical fitness. 10 minutes of moderate exercise can improve a person's mood and make him or her feel good. In addition to improving sleep quality, exercise can also improve your ability to relieve stress.

4. Eating and drinking too much after exercise

Exercise will make you feel hungrier, so if you think you can eat anything at this time, you are wrong. Exercise does require more energy, but never use food as a reward.

5. Not drinking enough water

Adequate water intake can increase energy and reduce appetite. Drink 8 glasses of water every day. When exercising, you should drink an additional 200-300 ml of water every 15 minutes.

6. Neglecting strength training

You know that running can make your calves fit and swimming can make your body shapely, but did you know that dumbbells play an important role in body shaping? Strength training is conducive to building muscle groups, and these lean muscle groups consume much more calories than fat every day. The effect will be better if you combine aerobic exercise and strength training.