While staying in shape takes less effort for women who compete in sports like tennis, soccer and volleyball, returning to a sedentary lifestyle when your season ends elevates your risk for unwanted flab on your arms, legs and hips. Weight training is an ideal way to stay fit during the off-season, improving your strength, endurance and waistline. Recognize how weight training helps maintain your fitness to ensure you'll be ready when the new season starts.
Women and Weight Training
Female athletes who strength train with weights during the off-season reward their bodies in a variety of ways. Although you burn a great deal of calories competing in sports like softball or track, weight training aids you by reducing your overall body fat. Lifting also causes a metabolism spike that can last an hour or longer after you finish your workout. It occurs as your body works to aid muscle recovery and may help you burn an additional 25 percent of the calories used during your workout. Weight training also lessens your chance for joint or bone injuries, enhances your stamina and decreases your likelihood for off-season depression.
Weightlifting Basics
Weight training regimens typically include barbells, hand weights or dumbbells --- called free weights --- as well as machines. Your best weight is one that you can lift at least eight to 12 times -- performing fewer repetitions with a heavier weight may cause strain or injury. Consider increasing your weight once you lift more than 12 times easily, as the final few repetitions of any exercise should exhaust your muscles. Proper technique is essential, so lift with controlled, slow motions and inhale as you lift and exhale during release.
When to Train
Women who weight train in the off-season should limit their workouts to 20 minutes no more than three days weekly. You'll usually notice results in several weeks, and subjecting your muscles to additional lifting without two days of rest is not recommended. Muscles require a recovery period to adapt to the challenge of lifting. Cutting your recovery time short elevates your injury risk and increases the natural soreness that occurs after a workout. Stretching warmed muscles before and after a workout improves flexibility, minimizes soreness and often prevents cramping.
Essential Aerobics
The Department of Health and Human Services advises that women who weight train should complement the activity with at least 150 minutes of aerobic exercise weekly at a moderate pace, or 75 minutes at a vigorous pace. Consider swimming, bike riding, walking or jogging with your doctor's consent. The exercise helps you feel good by raising your endorphins, chemicals in the body that reduce pain.
References
- Women's Heart Foundation; Strength Training for Women; Kathleen B. Williamson
- "Women'sHealth"; Cardio Vs. Strength-Training Workouts; Liz Plosser; December 2010
- Merck Manuals; Benefits of Exercise; September 2007
- MayoClinic.com; Strength Training: Get Stronger, Leaner, Healthier; June 2010
- Merck Manuals; Starting an Exercise Program; September 2007
- Harvard Medical School; Keeping Your Strength Training Routine Fresh; April 2010
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