Benefits of Weight Training for Women

By Sean Darcy (Dr. Sean Darcy MD)

12/31/2014

Regular weight training can help reduce body fat, help strengthen your bones, prevent arthritis, reduce pain  and increase your ability to burn calories at a faster rate.  I won’t bore you with the math of how long it takes with cardio exercise to lose weight, but its to your advantage to increase your muscle mass.

The actual amount of time it would take you to burn calories depends on how much you weigh, your chosen activity and the intensity of exercise.  You don’t need to exercise daily.  Aim for 5 minutes per day.  Consistency is necessary if you are really serious about losing weight.  Gradually increases your intensity as you get more physically fit.

Fighting bone loss is another great reason to start lifting weights.  Early in the bone loss process, you may not see any signs, but eventually it can lead to stress franctures, loss of height and certain types of back pain.

It is important to have the right strength training program that includes all of the major muscle groups.  For the upper body this includes pushups , pull-ups,  crunches or sit- ups.  For the lower body, squats or lunges.  And don’t forget the abdominal and lower back muscles which can improve posture, help relieve lower back pain and assist in everyday movements. For best results join a pilates class at least weekly

Be patient with yourself.  You won’t achieve significant gains in the short-term.  Exercise needs to be a part of your lifestyle, not just a short-term activity for a limited period of time.  You are never too old to start exercising.

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Sean Darcy – About Me

Sean Darcy grew up in the San Francisco bay area where his career choices were influenced by his family. He had multiple family members in law and medicine. Sean Darcy learned significantly about enforcement of the law and about the taking care of life from his male family role models but also learned from them about the care of life, animals and humans. From the women in his family Sean Darcy learned about the importance of service to others, the poor first, the sick second. 

Sean Darcy learned from his family about farming and agriculture at a very young age. His family took care of multiple animals including cattle, sheep and horses. His family also learned to grow grapes as well on their ranch in Northern California. 

Sean Darcy had a very close relationship with his San Francisco community through his Catholic Community. He was catechized mostly through his mother but also through his classes at his local church. Sean became of service to the church as an altar server for multiple years. His mother who worked for the San Francisco Department of Social Services.

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