How to breathe during strength training

From the perspective of professional sports standards, medium and low intensity exercises are more suitable for women, while high-intensity weightlifting and equipment exercises are too intense and not suitable for women. In fact, weightlifting and machine exercises are also suitable for women. They not only help women shape their body shape, but also effectively prevent osteoporosis. So, let’s talk about how women should perform strength training and how to breathe during training.

There are seven major benefits for women to do strength training such as weightlifting and equipment:

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.

Experts have found that 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. A recent 12-year survey showed that weight training can successfully slow down and eliminate chronic back pain with an effectiveness rate of up to 80%.

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

Experts have found that 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. The research also found that if you persist in weightlifting training for four 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.

A study from Harvard University showed that 10 weeks of strength training was 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.

When going to the gym, the coach will generally tell you that it is best to do 2-3 sets of strength training, with 10-20 times in each set. Some people feel they cannot persist, so they just finish one or two sets of training. For those who want to do strength training for a long time and benefit from it, they must do three sets as required to truly achieve the goal of improving their body shape.