by Gail Bertram

Created on: July 15, 2008   Last Updated: April 13, 2012

Cardiovascular exercise, such as running on a treadmill, can improve your quality of life and overall fitness, but many women forget to add weight training to their exercise regimen and miss out on numerous health benefits.

By incorporating weights into your regimen, you will improve muscle strength, power, endurance, balance, flexibility, mobility and stability, paving the way for fantastic quality of life and boosting your body confidence.

Weights build your muscle tone and therefore improve your metabolic rate. This means your body can burn calories more efficiently, which reduces the amount of fat lain down in stores. Improving your metabolic rate also helps the body process glucose and reduces your risk of developing type II diabetes.

As you age your bone density is reduced, leading to brittle, breakable bones. Weight training can help restore bone density and prevent osteoporosis, which affects many women in later life. Additionally it reduces your cholesterol and blood pressure, protecting you against heart attacks.

There are many benefits to using weights as part of your exercise regime, but sometimes it's hard to know where to start. Below are some examples of simple exercises you can perform using hand-held weights. These are either available at your local gym, or can be purchased from your nearest sport equipment retailer.

Before you begin remember to stretch each muscle group gently. This helps prepare the muscles and reduces soreness after exercise. Beginners should repeat each exercise ten times with a low weight, being sure to move slowly and steadily to avoid injury.

Upright Row tones the shoulders, neck and upper back

1. With a weight in each hand let your hands hang in front of your thighs with your palms facing towards one another

2. Keep your hands close to your body and lift both weights steadily to your chin, bending your elbows as you do so.

3. Lower weights to starting position, and repeat according to your level of current fitness.

Bicep Curl tones the front of the arm

1. Begin with your arms at your sides and your hands facing outwards.

2. With your elbows held against your side gently lift the wrights towards your shoulder.

3. Lower and repeat according to your level of current fitness.

Dumbbell Bench Press tones the chest

1. Lie on a flat bench or the floor with a weight in each hand.

2. Start with the dumbbells on level with your shoulders, palms facing forward from your body.

3. Press the dumbbells up so that your arms are straight.

4. Slowly lower the weights back towards your body until your upper arms are once again parallel with the floor. Repeat according to your level of current fitness.

Weight training can be very versatile, and a consultation with a trainer at your local gym will tailor a programme of weights to complement your aerobic regimen and tone your entire body. You will be enjoying the health benefits of weight lifting in no time!

Sources
http://www.longfellowsclubs.com/strengthtraining.com
http://www.webmd.com/fitness-exercise/
http://www.womensheart.org

Learn more about this author, Gail Bertram.
Click here to send this author comments or questions.