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Strength training has a number of benefits for women. Here are 4 ways to get started with weight training

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Imagine a gym from a decade ago: the weight room was a largely male-dominated space, with women doing most of their cardio. Fast-forward to today, and you will probably see women of all ages and backgrounds confidently navigating the weights.

This is greater than just an anecdote. According to data from Australian Sports Commissionnumber of women participating in weightlifting (each competitively and non-competitively) increased almost fivefold between 2016 and 2022.

Women are discovering what research has long shown: strength training has benefits that transcend sculpting muscle.

Health benefits

Osteoporosisdisease by which bones change into weak and brittle, affects more women than men. Strength training increases bone densitya key factor for prevention of osteoporosisespecially for women going through menopause.

Strength training also improves insulin sensitivitywhich implies your body is healthier at using insulin to control your blood sugar levels, reducing your risk of type 2 diabetes. Regular strength training helps to improve heart health too.

There can be an improvement in mental health. Strength training has been linked to reduced symptoms depression AND Bow.

Strength training can provide a number of health benefits.
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Improving self-confidence and body image

Unlike some forms of exercise where progress can seem elusive, strength training offers clear and tangible measures of success. Every time you add more weight to the bar, you remind yourself of your ability to achieve your goals and overcome challenges.

This sense of achievement is not only limited to the gym – it will possibly change the way in which women see themselves. last examination Studies have shown that girls who lift weights repeatedly often feel more motivated to make positive changes of their lives and prepared to face the challenges that life outside the gym brings.

Strength training also has the potential to have a positive impact body imageIn a world where women are often judged by their appearance, lifting weights can shift the main focus function.

Instead of worrying in regards to the number on the size or fitting into a certain dress size, women often start appreciating their bodies for what they’ll do. “Am I lifting more than I could last month?” and “Can I carry all my groceries in one go?” can change into the brand new measures of physical success.

A young woman smiles in a gym locker room.
Strength training can have a positive impact on the perception of a woman’s body.
Drazen Zigic/Shutterstock

Lifting weights can be about difficult outdated ideas of what women “should” seem like. Qualitative tests My colleagues and I conducted research that showed that for many ladies, strength training becomes a powerful form of revolt against unrealistic beauty standards. As one participant told us:

I wanted something that will allow me to train, irrespective of what I looked like.

Society has long told women to be small, quiet, and never take up space. But when a woman steps up to the barbell, she defies these outdated rules. One woman in our study said:

We haven’t got to (…) look a certain way or (…) be afraid that we will lift heavier weights than some men. Why would we?

This shift in attitude helps women see themselves in a different way. Instead of worrying about being objects that others will take a look at, they start to see their bodies as capable and robust. Another participant explained:

Lifting weights modified my life. It made me see myself or my body. My body wasn’t my value, it was a vehicle for me to do what I did in life.

This newfound confidence often carries over into other areas of life. As one woman said:

I like being a strong woman. It’s like going against the grain and it makes me stronger. When I’m physically strong, all the pieces on the earth seems lighter.

Feeling inspired? Here’s how to get started

1. Take your time

Start with body weight exercises like squats, lunges, and push-ups to construct a foundation of strength. Once you are feeling comfortable, add external weights, but keep them light at first. Focus on mastering compound movements like deadlifts, squats, and overhead presses. These exercises work multiple joints and muscle groups without delay, making your workouts simpler.

2. Prioritize proper form

Always concentrate on proper form over lifting heavier weights. Poor form can lead to injury, so learning how to do each exercise appropriately is vital. To enable you to overcome this, consider working with an exercise skilled who can provide personalized guidance and be sure you’re doing the exercises appropriately, at the very least at first.

Woman taking a lunge outdoors.
Bodyweight exercises similar to lunges are a great way to start lifting weights.
antoniodiaz/Shutterstock

3. Consistency is vital

As with any fitness program, consistency is vital. Two to three sessions per week is enough for most ladies to see benefits. And don’t be afraid to take up space within the gym—remember, you belong there identical to anyone else.

4. Find a community

Finally, join a community. There’s nothing like being surrounded by a group of strong women to encourage and motivate you. Engaging in a supportive community could make your strength training journey more enjoyable and rewarding, whether it’s a live class or an internet forum.

Are there any disadvantages?

Gym memberships will be expensive, especially for specialist weightlifting gyms. Home equipment is an option, but high-quality barbells and weightlifting equipment can come at a high price.

Additionally, for women who’ve to mix work with family responsibilities, finding time to go to the gym two or thrice a week will be a challenge.

If you are afraid of becoming too “abundant”, it is extremely difficult women gain muscle mass like bodybuilders, without the use of pharmaceuticals.

The biggest risks come from poor technique or trying to lift an excessive amount of weight too soon – problems that may easily be avoided with a little guidance.

 

This article was originally published on : theconversation.com
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Health and Wellness

I finally tried my first laser facial treatment – here’s how it went – Essence

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I have a confession. I’m afraid of anything that has to do with lasers. Even though I know most of my friends do laser hair removal, the pain tolerance I must have to realize perfect skin is a challenge, especially if I have oily skin. However, since I struggle with hyperpigmentation and dark spots, I sometimes need a facial treatment like laser, which may help with my two foremost skincare concerns.

When Skin Laundry invited me in for a facial a couple of weeks ago, the name piqued my interest. “Skin Laundry is an aesthetic medicine clinic specializing in facial laser treatments,” says the director of compliance and safety at Skin Laundry, Chris Tuite. “We use medical-grade devices and state-of-the-art technology to treat a wide range of skin concerns such as acne, discoloration, fine lines, wrinkles, redness and uneven texture.”

Skin Laundry offers two varieties of laser facial treatments: Laser Signature Facial and Resurfacing Facial. “A laser facial can help correct and prevent blemishes, soothe redness, break down discoloration and stimulate collagen production for clearer, firmer and healthier skin,” says Tuite. “Resurfacing Facial helps improve texture, stimulate collagen, increase cell turnover and creates micro-channels for better product absorption.”

Below I will inform you intimately about my first experience with laser facial treatment.

Session

I checked in on the front desk to finish my skin history paperwork. After waiting a couple of minutes, I met with a registered nurse to review my medical history and entered the room to fulfill with the laser specialist. The laser specialist prepared my skin and performed a signature laser facial.

I finally tried my first laser facial – here's how it went
Screenshot

I must admit that I jumped a couple of times because I had never had a laser treatment before and my skin hurt lots. They were in a position to adjust it to a level where I could tolerate the laser. The treatment takes only quarter-hour. Wallace notes that “your doctor will then create a customized treatment plan to help you achieve your skin goals in the future,” says the registered nurse, Lauren Wallace.

Results

Wallace notes that after each treatment, “your skin will be brighter, tighter, more refreshed and radiant.” It also says that with consistent use of laser facial treatment, your skin will turn out to be healthier and more resistant. After my facial, I went to an event and noticed that I had a glow all night long.

This article was originally published on : www.essence.com
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Health and Wellness

Pharrell Williams X Evian presents “Fountain of Youth”

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Pharrell, Entrepreneurs


Evian collaborates with Pharrell Williams’ skincare line “Humanrace”. for the “Fountain of Youth” campaign.

The design is minimalist; engraved on it: “This is the fountain of youth.”

According to , Evian will produce “two limited edition glass bottles – still and sparkling – in striking blue and green colors.”

Creating glass bottles was a deliberate decision made by Evian and Williams. Louis Vuitton’s creative director wants people to be more environmentally conscious.

Williams doesn’t advocate a zero-waste lifestyle, but he does imagine that intentionality can have an effect.

“We need to be aware of our impact on the planet and strive to create products that are better for it,” he said.

The “Happy” singer’s skincare has come up in discussions through the years as he has maintained good physical appearance throughout his decades-long profession. Williams admits that taking care of herself and taking care of her body has been a thing isn’t all the time a priority for him. At one point he didn’t understand the necessity for hydration in on a regular basis life. This is not any longer true.

“When I was younger, I didn’t realize how important hydration was. It wasn’t even on my radar. But as I delved deeper into the topic of health, I realized that water is an essential element of well-being. Now it’s a non-negotiable part of my daily routine.”

Williams discussed how the partnership ties into Humanrace’s vision. She believes that the message of “The Fountain of Youth” is timely and that the world can profit from an increased emphasis on self-care and joy.

“When we created this, our goal was to create something that resonates deeply and brings to life a sense of happiness. This is really what feeling good and young is all about. Finding joy in the little things and staying connected to youthful energy, that’s why it was perfect for Evian’s latest campaign – we are both united in the pursuit of youthful joy in life.”

Williams drinks water and does much of his own business. The partnership with Evian is only one of Williams’ highlights this yr. The designer recently became co-chair of the Met Gala exhibition “Superfine: Tailoring Black Style,” which has focused on black men’s fashion for years.

Williams, who co-chaired the Met Gala, released his biopic on October 11. In true Williams fashion, he selected to inform his life story through an unusual medium, the Lego movie format.

William’s latest collaborations match his eccentric style and love of imagination and creativity. Although the collaboration with Evian is easy as compared, it by some means suits.


This article was originally published on : www.blackenterprise.com
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Health and Wellness

This Week’s Best New Music: Mary J. Blige, Shaboozey, Destin Conrad and More – Essence

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This week's best new music: Mary J. Blige, Shaboozey, Destin Conrad and more

Happy Friday, people. As at all times, the great folks at ESSENCE bring you the very best latest music from emerging artists, in addition to the most well liked bands in entertainment every week.

This week, country music extraordinaire Shaboozey dropped “Good News,” his first latest original song since releasing his RIAA-Gold certified masterpiece. Mary J. Blige’s cult album was released, Cordae presented his long-awaited third studio album, and Jon Batiste gives gifts to his fans. Today’s list also includes music from artists corresponding to Wizkid, DESTIN CONRAD, FLO and more.

Below you will find our weekly roundup of what is latest.

This article was originally published on : www.essence.com
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