Should Women Lift Weights?

Happy Thursday! How are you?

This morning I ran 5 1/2 miles on my treadmill. And early this evening I went up to the man cave and did some resistance training and lifted weights. I was really starting to feel some serious burn after about 40 minutes and then BAM! Somehow my superpowers came out and before I even knew what happened I broke the gym. No, seriously, I broke it.

Call me She-Ra, Princess of Power.

She-Ra

I need that costume.

Luckily MacGyver was able to fix it with a torch and some spit…. Kidding! He used a few real tools this time. But now I have to learn how to harness all of the strength and superpowers that I have gained from lifting weights.

Which brings me to the point of this post. Several days ago I was speaking with a friend who said she never lifts weights or does resistance training because she doesn’t want to bulk up. I realized that unfortunately a lot of women, especially us older ones, feel like her and so I thought this would be a good time to tell you about the benefits of weight training.

Did you know that muscle mass increases in childhood and peaks during the late teens through the mid-to late 20s? It does, and after that, muscle mass slowly declines. We lose an average of 5 percent of our muscle mass every 10 years after the age of 35 if we don’t do anything about it.

Weight Training can help prevent muscle loss. One of the things we can do is to regularly lift weights or engage in resistance training. The benefits of strength training are particularly helpful to women. Not only will you burn more fat, but a larger muscle mass is associated with a healthier heart and there are other benefits as well.

You’ll lose fat faster

Average women who strength train at least two to three times per week for two months will gain nearly two pounds of muscle and lose 3.5 pounds of fat. When your lean muscle increases, your resting metabolism does too and that means you’ll be burning more calories all day long. Bonus.

You’ll Get Toned

Weight training or resistance training will help you to develop muscle tone and definition, sexy!

You’ll cut your risk of diabetes.

Because weight training may improve the way the body processes sugar, it may reduce the risk of diabetes. Weight training can increase glucose utilization in the body by 23 percent in just four months.

You’ll have Stronger bones

Strength training increases bone density and reduces the risk of osteoporosis. I don’t know about you, but sadly, osteoporosis is very common in my family…

You’ll Build Stamina

As you increase your strength you’ll find that you don’t tire as easily. Mucho helpful for us marathon runners, don’t cha think?

So don’t be afraid, get out there and use those weights or do a resistance workout, you’ll thank me for it and you can even send me a little present if you want to. Kidding.

Did you work out today? Did you use weights or do any resistance training?

Hump Day with Epic Bike Fail

Happy Hump Day! How’s your week going?

This morning I ran 3 miles on my treadmill before I got some work done. After spending all day on the computer I really needed to smell the trees. So, MacGyver and I headed out for a bike ride.

20130529_192105

MacGyver is way faster than me. I try my best to keep up with him but that’s like Amanda Bynes pretending to be sane…it ain’t happenin folks!

Biking

The good thing about biking with your hubby is you can convince him to take some pics for your blog:

Tampa Bay

Safety Harbor

Biking

Unfortunately, when you’re posing for pictures and not paying attention, this happens:

Bike Fail

Yes, I fell off the bike trying to speed up a hill and smile for the camera. FAIL!

We ended up biking for 8.5 miles. I like to ride my bike for cross training. It’s a nice change up and I feel like I notice more of my surroundings, (well, except when I’m posing for pictures.)

And that was my night. Hope your having a good one.

What do you do for cross training? Ever wiped out on you bike?

I don’t like spiders and snakes…and that aint what it takes

Isn’t it hard getting back to business after a long weekend? Well, it is for me. I still managed to get my run in this morning; 6.11 miles in 60 minutes on the treadmill.

I need to get back outside to run but it’s so flipping hot I can’t stand it. I need some cheese with my wine…actually I just need to spruce up my treadmill, make it a little more festive….like:

Festive Treadmill

That’ll work!

On a serious note, if you live in Florida I want to remind you that as we approach the rainy season, we need to be aware of a certain type of creepy crawly critter.

Just this weekend our friends found a rattlesnake on their property which is quite close to ours. And last year I almost ran over a coral snake on two occasions, once in my local park and once more in the Florida Keys. I’ve also encountered a water moccosin. So please be careful because in Florida there are around 46 species of snakes and six of them are venomous. The picture below is a coral snake:

coral snake

It’s a good idea to know which snakes are dangerous and what they look like. Visit this page for information and pictures of the snakes that are venomous and please be careful out there.

What types of critters have you encountered while running?