Women need to use weights to gain that perfect body

If you go running or jogging, or do the odd aerobic class, you will probably think that you are fit. According to the celebrity fitness trainer Sian Toal however, women who are over 40 should be using weights when training, especially free weights.

No longer should they be thought of as being reserved for only body builders, scientific evidence proves that the free weights greatly enhance the performance of everyday functions such as climbing the stairs, keeping balance etc., even for those who over 75.

Sian says that training with weights ensures that you are effectively insuring your body for the future by strengthening it both inside and out. Ligaments, bones, tendons and muscles are all strengthened meaning that we look and function better as well as feel a lot stronger.

It is also proven that weight bearing exercises could reduce the effects of osteporosis, which most commonly effects women who are over 40. Working with weights can also reduce the effects of bone loss, which increases frailty in later years and greatly increases the risks of frequent bone fractures.

If our muscles are weak as we grow older, we also increase the risk of losing our balance and falling over, which will more than likely result in broken bones if they are also weak.

We naturally see a decrease in muscle as we age and weight training can help slow this process and keep the body supported and strong.  This allows the individual to maintain independence as we move into later life.

But, I hear you say, I’m intimidated just to go near the free weights area. The only ones who ever seem to be there are sweaty, grunting, weight lifters. Says Sian, “Like most women I avoided the weights area in the gym believing it wasn’t an area for me. Now seeing how strong and defined it makes me and my clients, go in there and show them what you’re made of! You’ll find nothing but support there.”

Here’s Sian’s Top 10 Weight Training Tips:

1) Learn to lift properly. Talk to a trainer to learn the vital techniques to avoid injury and get the best results.

2) Be consistent and persistent. Rome wasn’t built in a day and neither are muscles. Follow a weekly plan and asses results monthly.

3) Do your research! There are many different theories and methods out there. Either research weight training yourself or even better, consult a professional. A good personal trainer will teach you.

4) Fuel and repair. Ensure good protein intake at every meal and after training to promote recovery and sustain all your hard work!

5) Really stuck? Love classes? Try a Body Pump class, your instructor will guide you through this high intensity weight training class.

6) Don’t fear the weights area! Be confident and stroll right in there with your programme. There is no need to be intimidated, more often than not the guys are impressed!

7) Feel the muscle. Focus on what you’re doing, not just going through the motions and trying to get it over with.

8. Work hard! You’ve got to put some effort in to get results out.

9) Visualise your results. Stay motivated by believing that every workout gets you a step closer to where you want to be.

10) Learn your style. If you’re a lone ranger, find others a distraction and like to train by yourself, go for it. Enjoy a little healthy competition then find a similarly minded training buddy.

Website: www.siantoal.com