Gone are the days of cardio queens ruling the gym. Smart women these days know that weight-bearing exercises will not only help them tone up but also slow bone loss and improve overall health and wellness.
Going to be away from Sky Yoga Studio in the next coming weeks of travel and vacation.? There are tons of Free Wifi areas and you can still stay in shape while on sabbatical! Here are a few body-weight training videos and none of them require any extra equipment other than bodyweight!
What is Weight Bearing Exercise?
Weight bearing exercise is often defined as any exercise done in a standing position where the muscles and bones work against gravity. However, the definition has expanded to include upper body weight-bearing as well, such as push-ups and pull-ups. Running, jogging, strength training and yoga are all great examples of weight bearing exercises. Although swimming and cycling are effective cardiovascular workouts and build strength in a different way, they are not considered weight-bearing as the water and the bike support your body weight.
Benefits of Weight Bearing Exercises for Women
1. Form Stronger Bones and Stop Bone Loss
Bone is living tissue, which is constantly being absorbed and replaced. Osteoporosis occurs when the creation of new bone doesn?t keep up with the removal of old bone (Mayo Clinic). While this can affect men and women, post-menopausal women have the highest risk. Diet, dietary supplements and exercise, especially weight-bearing exercise, can help stop or slow down the loss of bone density and build strong bones. It also helps young women with their bones: weight bearing exercise improves hormone levels that are involved with bone formation. According to a study published in the European Journal of Applied Physiology, 12 weeks of resistance training increased growth hormone, estrogen, parathyroid hormone and testosterone compared to the control group in young sedentary women. http://www.ncbi.nlm.nih.gov/pubmed/22562545
2. Don?t Forget About Muscles and Metabolism
Muscles are active tissues as well and women tend to lose 5-7lbs of muscle every decade if they are not doing some sort of strength training or weight bearing exercise. Decreased muscle mass slows down metabolism, so to keep the calorie fires burning, women must maintain or increase lean muscle mass. While aerobic exercise has many great health benefits, weight bearing exercises are the key to strong muscles and a healthy metabolism.
3. Improves Glucose Metabolism and Lowers Cholesterol
Studies show that weight bearing exercise can improve how the body absorbs glucose which is key in preventing adult onset diabetes. In addition, blood lipid profiles have shown significant improvements with lower cholesterol levels after several weeks of strength training. This can greatly reduce the chance of heart attacks.
4. Improves Brain Function
A new study conducted in British Columbia showed significant improvements in cognitive performance and brain function with older female participants who engaged in strength training programs. This included better problem solving, decision making and associative memory. While more testing needs to be conducted, this is a positive step towards slowing down the effects of Alzheimer?s.
5. You?ll feel better!
Women are never too old or too young to start incorporating weight bearing exercise into their lifestyle. According to a study published in the Journal of Women and Aging, researchers found that twenty-three women who completed a resistance training program three or four days per week rated reported improved quality of life across all ages.
http://www.ncbi.nlm.nih.gov/pubmed/22256878
More About DailyBurn
DailyBurn uses proprietary technology (IntelliBurn?) to constantly update and fine tune itself to you by delivering customized workout videos and nutritional guidance to your Smartphone, iPad and laptop and AppleTV. You simply tell DailyBurn your weight loss and fitness goals and the program provides you with a personalized workout regimen from a range of expert trainers. Take your DailyBurn video workouts with you to the gym, use them at home or even in the park ? wherever you go, whenever you want them, your DailyBurn fitness videos and programs are available to you.
Lisa Wheeler
Fitness Program Director, DailyBurn
Lisa Wheeler is a fitness and dance consultant based in NYC and the owner of Wheels In Motion Productions. She has a BA in Dance and Theater and has been choreographing and performing professionally for over twenty years with several internationally known modern dance companies, Broadway/Off-Broadway productions, TV and film. Focusing her studies on anatomy, kinesiology and physiology, she easily segued into a second career in fitness acquiring key industry certifications including NASM, ACSM, ACE, AFAA and the Physical Mind Institute.
Lisa is the Fitness Program Director for DailyBurn, a leading online health and fitness destination that provides best-in-class workout routines through high definition streaming video.? In addition, Lisa is the National Creative Program Manager of Group Fitness for Equinox and has starred in over 25 fitness DVDs for Acacia, Shape, The Method, PowerBase, SmartBells, and Body Bar, among several others.
She has also presented fitness programs for numerous TV shows including the NFL Channel, CNN Headline News, The View, Good Morning America, The Today Show, Fox and Friends and QVC.
Behind the camera, she has worked as a program design consultant, choreographer and camera coach for over 200 programs (DRTV and retail) for major distributers and companies including Beachbody, Gaiam, Anchor Bay, Lionsgate, Acacia, Script 2 Screen, Motorola, Reebok and Kellogg?s. Her clients and projects include Jillian Michaels, Denise Austin, David Kirsch, The Firm, Dancing with the Stars, The Biggest Loser, Dance Off the Inches and many more. Lisa is also the co-author of ?30 Day Jump Start? and ?6 Weeks to a Healthier You?, both on the New York Times Bestseller List for Nonfiction and is a contributing editor for Shape Magazine.
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