The Power of Dumbbells
Posted on March 16 2017
Many women are wary of using weights while exercising because of the notion that doing this will make the body bulky and ‘manly.’ However, this is not true. There are several advantages of strength training, and there is no reason why you should stay away from weights if you wish to achieve a slender, toned figure for your sexiest bandage dresses and outfits.
An excellent tool to use for such a workout regime is a pair of dumbbells, as these small free weights are available for all skill levels and for specific exercise purposes. Let’s take a look at how dumbbells can help you stay fit and sexy.
Little Wonders: Dumbbells
Dumbbells are small pieces of weight-training equipment. They are considered an effective exercise tool for women as they can be used in different ways to target specific areas of the body as well as to build overall strength. What makes dumbbells fun to use is that they are available in different sizes, weights, and types. If you want to add a bit of girly flair to your workout session, go ahead and pick a pair of stylish colorful ones.
Dumbbells are also more affordable than other gym equipment, so you can buy more than one when you wish to increase the weights. They can also be used easily at home and are excellent for adding resistance to aerobic exercises like cycling on a stationary bike or while using the treadmill.
Reasons to Start Doing Dumbbell Exercises
If you have been looking for the most effective exercises to tone and sculpt your body as well as improve your strength, now is as good a time as any. Here are some reasons why working out using dumbbells is a great idea for women looking to get in shape and feel confident in their bodies.
You can get a more sculpted form
Sure, cardio workouts are important; but doing only such exercises may not be effective enough when you are aiming to achieve a tight, fit frame with curves in all the right places. Using the right-sized dumbbells can do the trick as using weights help you tone your body and creates defined curves by targeting specific areas. If toning your body is what you are looking for, consider talking to your fitness trainer about getting you started on free weights with dumbbells at home.
You can exercise different body parts
Another myth associated with using weights is that people can only tone their biceps with such equipment. But the fact is that you can make good use of the humble dumbbells to exercise your arms, back, legs, and build core strength as well. Whether you are working toward getting a sexy butt or trying to shape your calves, dumbbells can help you get there. In addition, since these weights allow more flexibility and natural movements, you also have reduced chances of injuring yourself during a workout session.
You gain in strength, not in size
Women usually do not gain masculine bulk by using strength training equipment because they have considerably less hormones that cause muscular hypertrophy as compared to men. So you can go ahead and use those dumbbells now that you know that you will not turn into the Hulk. Instead, dumbbells will define your muscle tone and build core strength, making you fit from within. Moreover, with a stronger core, shoulders, back, and neck you also get a better posture, which not only reduces pain in the lower back but also gives you a tall, confident gait.
Build muscular endurance
Women who enjoy sports or other physical activities know the importance of developing endurance in the muscles. For example, a long tennis match or a game of volleyball requires using your muscles for a prolonged time, and you can use dumbbells during your workout sessions to improve strength. In fact, this can even be more effective than intense body-building exercises that most men opt for.
The American College of Sports Medicine recommends using lighter weights for low intensity workouts and gradually adding weight to improve endurance. Over time your muscles become more lean, stronger, and burn more fat (even when you bust your caloric intake during your lunch time splurge with co-workers).
You lose more fat
Speaking of losing fat, weight loss is one of the many benefits of adding dumbbells to your regular exercise routine. Research indicates that women who incorporate strength-training routines two to three times a week burn more calories compared to those who do not. As you gain muscle, you lose fat—even when you are sitting on the couch or at work. For us, that is reason enough to go dumbbell shopping.
Men’s Health, explains, “Getting a new body doesn’t have to be complicated. Whether you’re aiming for rapid fat loss, bulging muscles or cardiovascular fitness, a pair of dumbbells will tick the box – providing you use them correctly. Yes, curls might get the girls, but increasing your dumbbell dexterity with a few extra moves will get you to your goals faster.”
Improves cardiovascular health
Among the many health benefits of using dumbbells, your heart health is a major one. Using these small exercise tools raises your heart rate, thus building cardio stamina. This lowers blood pressure as well as regulates cholesterol, all of which keeps one of the most important organs in your body healthy and reduces the risk of heart-related ailments.
It improves bone strength and mood
A common yet worrying disease that affects a significant number of women is osteoporosis, and you can minimize your risk of developing this dreaded condition by strength training regularly. This is because such exercises increase your bone density, thus reducing the risk of osteoporosis and fractures. Coupled with the right diet and calcium supplementation, dumbbells can be your best defense against bone-related issues.
Weight-training using dumbbells, can also have a positive effect on your mood. Such workouts of a moderate to high intensity have similar effects on your body as acupuncture would by releasing endorphins that are known to uplift mood and prevent pain. Women who use weights are also more confident and have a positive outlook on life. This, in turn, has more benefits like increased productivity, improved memory, and decreased levels of stress.
Tips on Using Dumbbells the Right Way
If you have never exercised using dumbbells before, begin with lighter weights of 2 to 3 pounds each. As you get the hang of it, increase the weight and difficulty levels to keep challenging your body. Take the help of an expert to choose dumbbells of the right size depending on your fitness level and type of exercise, so that you can maximize your workout sessions. You can also consider getting adjustable dumbbells—although they cost a bit more, it can be a smarter choice in the long run.
Do not skip stretching
Before performing any strength-training workout, it is important to do a warmup and cool-down routine for 5-10 minutes. Walking, jogging, and stretching are a few ways to do that.
Stretching has proven to improve posture, flexibility, and your overall outlook in life. It is the foundation of many exercises that also work to strengthen your core and muscle endurance.
Focus on form
As a beginner, avoid focusing on the number of repetitions and instead spend time learning the right technique and form for using dumbbells. This will not only help you focus on a particular muscle group with controlled movements, but also reduce the chances of an injury.
To achieve the proper form you must employ proper resistance. Many professional personal trainers recommend using your own body weight alongside free weights for the most natural and accurate form.
Pay attention to breathing properly
While lifting a dumbbell, breathe out through your mouth and take a deep breath as you lower the weight and return to the starting position—this is the correct way to breathe during weight-training exercises to let oxygen reach your muscles and make your workout more effective.
Even a small, lightweight pair of dumbbells is capable of giving you several health benefits. Ensure that you stick to your routine, consult a fitness expert before starting any new workout, and supplement your physical activity with the right diet and lifestyle. Those sexy curves will show sooner than you think while also making you feel more fit and satisfied from within.
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