This is a continuation of my earlier blogs on the topics of why women are different than men, and why boxing training is effective for PD.
I have trained women for over 25 years and always emphasize to them the importance of weight training. Being a woman myself, I can tell you that the biggest changes come from resistive training – i.e., lifting weights. We have women-only boxing and bootcamp classes for ladies with Parkinson’s because women need something a little different than men do. Here’s why:
- You NEED to Be Physically Strong: Increasing your strength and power will make you far less dependent upon others for assistance in your daily living. If your overall strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman’s strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.
- It Will Help Correct Bad Posture: If you are specific in your strength training and target the posterior muscles, your back and core will assist you and fight the pulling forward action associated with Parkinson’s.
- An Effective Energy Booster: When you lift weights, you will notice a huge difference in your energy levels throughout the day. Every fiber of your muscles will awaken and work to effectively utilize food in the form of energy. This will help you feel light and agile.
- You Will Lose Body Fat: Studies found that the average woman who strength trains 2-3 times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. This is because you not only burn calories while you train, your resting metabolic rate increases so you will burn more calories all day long.
- You May Notice Improved Sleep Quality: Parkinson’s affects your sleep, but strength training may help. American scientists reported that older men and women, who generally have difficulty falling asleep, reported better sleep after strength training.
- You Decrease Your Risk of Osteoporosis: Women’s best defense against osteoporosis is weight training. It’s a signal to your brain that you need to have a strong frame to withstand the work placed upon it.
- You Will Improve Your Athletic Performance: Whatever sport you play, strength training has been shown to improve overall performance, as well as decrease your risk of injury.
- You Will Reduce Your Risk of Injury, Back Pain, and Arthritis: Strength training not only builds stronger muscles but also builds stronger connective tissues and increases joint stability. Strengthening the low-back muscles can help in eliminating or alleviating low-back pain. Strengthening your core and hips will help keep you from falling.
- You Will Reduce Your Risk of Diabetes and Heart Disease: By maintaining a healthy weight you cut down your reisk of heart disease and type 2 diabetes. Weight training certainly can help with this. Dr. José D. Botezelli conducted an experiment on participants on a high-fructose diet. They found that those who included strength training in their workout regimen showed greater glucose tolerance, increased insulin sensitivity, reduced inflammation, and an improved lipid profile
- It Is Never Too Late to Benefit: Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age!
- You Will Improve Your Attitude and Fight Depression: Women who strength train commonly report feeling more confident and capable as a result of their program… all important factors in fighting depression!
- You’ll have pride in the way your body looks. Just because you have Parkinson’s, or especially because you have PD, being proud of your rockin’ body IS a big deal. If you feel strong and look strong, you will feel so much better about your body. As you should! Keep lifting ladies!
References:
Prescribing Physical Activity: Applying the ACSM Protocols for Exercise Type, Intensity, and Duration Across 3 Training Frequencies
Wayne L. Westcott , PhD,Richard A. Winett , PhD,James J. Annesi , PhD,Janet R. Wojcik , PhD,Eileen S. Anderson , EdD &Patrick J. Madden , MD
J Sports Sci Med. 2005 Sep; 4(3): 354–360.
Published online 2005 Sep 1.
Resistance Training Improves Sleep Quality in Older Adults a Pilot Study
Lee T. Ferris,1,*James S. Williams,1,2,*Chwan Li Shen,3,*Kendra A. O’Keefe,2,*and Kimberly B. Hale2,*
stylecraze.com/articles/benefits-of-lifting-weights-for-women/#gref15 Benefits Of Lifting Weights For Women September 10, 2018 by Charushila Biswas (ISSA Certified Specialist in Fitness & Nutrition)