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Yep. I said it. I used THAT word. Because that's how important I believe it is for everyone, but specifically looking at you, ladies, to lift weights. Often. Heavy ones.
Short and (kinda) sweet and totally doable.
Why you ask? Here's an example:
The exercise is a weighted walking lunge for 40 seconds. One woman picks up 10 pound dumbbells and another woman picks up 20 pound dumbbells. At the end of the 40 seconds, the woman carrying lighter weights has completed the exercise easily. Her heart rate hasn't increased, her respiratory rate has remained constant, and she hasn't broken a sweat. The second woman, by contrast, needed to stop before the 40 seconds was up because she had fatigued her muscles to the point of (almost) failure. Her heart rate has increased, her respiratory has accelerated, and she is sweating. Who accomplished the most during the 40 seconds?
This is important for two reasons.
First, most of us don't have the time to spend hours at the gym. We want to get in, get our workout done as quickly as possible, and get out. If this sounds a lot like you, LIFT HEAVIER WEIGHTS.
Second, all of those markers (increased heart rate, respiratory rate, and sweat) means you are forcing your body to work. And the harder you work inside the gym, the more results you will see outside the gym. LIFT HEAVIER WEIGHTS.
Please, for the love of Batman, if you were about to say, "But I don't want to get bulky.", put a sock in it and read this:
For those of you interested in losing weight, resistance training has proven to be more effective than cardiovascular exercise in burning calories. SWEET!
For those of you who love to eat (that would be me!), the more muscle you have, the higher your metabolism, the more calories you can eat. HURRAY!!!
For those of you who think women rule, I really enjoy it when I am lifting heavier weights than the men in my class.
Moral of this post? BE A BAMF AND LIFT HEAVIER WEIGHTS.