As living standards increasingly move higher, people are paying more attention to their health and staying in shape. As a result, visits to gyms and fitness centers have become a global trend.

Most Taiwanese women tend to focus more on aerobics but neglect weight training or, one might say, totally keep it at an arm's length. According to studies, the stimulation of one's metabolism doesn't last long after after experiencing cardiopulmonary exercise. On the other hand, lifting weights has the opposite effect. However, most women have the wrong ideas about weight training, with many being afraid that they'll "buff up" like guys. The fact is that large amounts of androgen, high protein and calories are essential to pump up your muscles.

Aerobics concentrates on training your muscle endurance, while weight training focuses on muscle strength. Combining these two different types of exercise can generate the best results, improving metabolism and decreasing the fat collected in our bodies over the time. Benefits also include body sculpting.
Muscle endurance training for an appropriate length of time should allow for 15 to 20 repetitions of each movement. During weight training, muscle elements are formed and muscles will become stronger during the period of 24 to 48 hours after training. As a result, the muscle can take on more weight and continue to burn up more fat. The best time to practice aerobics or cardiopulmonary exercises is during the 24 to 48 hours after a weight training session. The length should be around 30 to 40 minutes long and the intensity should be medium.
Another important reminder is that, in order to maintain high metabolism rate, you should avoid extreme methods of losing weight. On the contrary, these will reduce your metabolism rate. It might take longer to lose your fat, strengthen your muscle, improve bone density and raise metabolism rates by doing both aerobics and weight training. However, the results will last longer.

All in all, weight training for women won't enlarge your muscles. On the contrary, it will give you a nice figure and confidence. A balanced diet plus appropriate exercise, designed by instructors and practiced regularly, is the best method to keep healthy and stay in great shape.
Chris Yang is a trainer/manager at Taichung's Peri Fitness Center (www.peris.com.tw).