9 Women On Why They Switched From Cardio To Weight Training

9 Women On Why They Switched From Cardio To Weight Training

9 Women On Why They Switched From Cardio To Weight Training

Anna Danes was a lifelong runner, jogger and walker, but after giving birth to her daughter 12 years ago, she got busy and wasn’t able to keep up her regular exert routine. She rapidly noticed changes in her body, especially her weight beginning to creep up, and eventually went back to a cardio-heavy routine.

She wasn’t seeing outcomes, though, and after successfully combating breast cancer, getting divorced and shaking off her old life as a lawyer to become a jazz singer( her sophomore album,” Find Your Wings ,” topped iTunes’ jazz chart in 2016 ), she knew it was time for a change.

” I’m not ready to look midlife, even though I am midlife ,” says the 47 -year-old musician.” I’ve got a new life post-divorce: dating and a new career that’s taking off .”

So merely three weeks ago she began lifting weights four times a week, and has already noticed major changes.

Aside from losing 8 pounds — no small feat! — Danes says,” My energy is style up too — old working velocities are now a breeze .”

While every body requires a different workout routine, and the exercise regimen that works best for you may involve all cardio or very little, fitness experts say that a mix of cardio and weight developing can be important is not merely for aesthetic reasons but also to help prevent injuries and lessening the risk of osteoporosis, particularly in girls.

” I think the most important thing about any athletic pursuit for women … is the general sense of competence you get from knowing that your body can do whatever you need it to ,” says Karen Ko, a Toronto-based strength coach-and-four and personal trainer.” This is huge for women. We’re socialized to defer to humen in the field of physical activity — they are the experts, they are inherently stronger than us. Strength training challenges this narrative and is exceedingly empowering .”

While some girls, especially those facing sickness or injuries that impede their ability to perform load-bearing workout, do best with cardio merely, most would benefit from adding some kind of weight training to their workout routine. Ko says it’s never too late to start, and adds that the” bro culture” of the weight room is changing and becoming more welcoming to people of all genders.

Need a little inspiration? Let the journeys of Danes and the other women below motivate you to try something new.

” I feel in control more, that I can do this, I can get fit on my own merely by doing the run — and feel strong !”

9 Women On Why They Switched From Cardio To Weight Training
Courtesy of Anna Danes
Name : Anna Danes
Age : 47
Location : Solana Beach, California
Cardio history : I’ve been a runner/ jogger/ walker the majority of my life. In my early 30 s, I did a lot of operating races but stopped after I became a mommy at 35. Then, my cardio routine depended on what I could get done while tending to a little child. As my daughter get older, I returned to the gym sporadically and sometimes had trainers help me( but that could never last because of the expenditure factor ). My very recent routine, before I began lifting, was jogging on the treadmill at the recommended” fat burn” rate about two times a week, and walking briskly outdoors about five times a week for about 4 miles each time.

Why she switched: Three weeks ago, after Mother’s Day, I stepped on the scale and was mortified by what I insured. Suddenly, over the past year, I had put on 15 pounds of pudge and was starting to look midlife and out of shape, despite my best efforts to do cardio almost every day.

What she does now: I lift weights about four times a week for roughly an hour, with the help of an app on my smart phone called FitBod. The app keeps way of all your goals and stats, maintains track of your workouts and varies them daily according to muscle groups that need to be run. I try to hit upper and lower body at the least twice a week.

In addition to lifting, I’ve decided to take my cardio to the next level with the help of another free app, Running. Instead of jogging with no outcomes, the app helps you use interval educate, get motivational build-up from the app’s “coach” and streams upbeat music.

How her body has reacted: Besides losing 8 pounds( which I couldn’t do before for the life of me with just jogging) in simply three weeks, I’ve noticed I am starting to look cut again. There is definition in my abs and limbs, which I’ve not seen in a long time. I feel tight, and my skin feels better all over, has better texture. I’ve also increased my normal operating speed on the treadmill from 4.2 to 5.5 miles per hour in simply three weeks. I feel stronger all over, and can run up and down the stairs in my home simply doing chores!

I feel 100 percent better about my outlook on life, too. I feel in control more, that I can do this, I can get fit on my own simply by doing the work — and feel strong! The new positive outlook is probably the most important thing for me.

” People always ask me if I’m a athlete and I respond,’ No I’m a squatter .'”

9 Women On Why They Switched From Cardio To Weight Training
Courtesy of Christie Maruka

Name: Christie Maruka

Age: 47

Locating: Wall, New Jersey

Cardio history: I was always in the gym with a 30 – to 40 -minute cardo session, four or five days a week, either the elliptical or stairs. My workout included weight developing all my body parts, except I didn’t do squats and dead lifts. I did abs every other day, longer cardio sessions and higher reps with weights.

Why she switched : I switched because I started watching and reading a lot more about girls doing squattings and dead-lifting, and they weren’t huge or extremely bulky, and I became very interested in trying this. Then I received Instagrammer Jen Selter( queen of squattings) and admired her figure, so I followed her and began doing squats and absolutely loved the results I was seeing. As I get older, or any woman in their 40 s, we will start losing muscle and I want to prevent this as much as possible. Squatting and dead-lifting have given my legs and butt a lot of shape and muscle definition.

What she does now: My routine now consists of higher-intensity weight developing , no more than 12 reps. I split it up into upper body and lower body, and use the maximum amount of weight I can lift. I do workouts that have big, compound motions and involve the biggest muscles — like your quads, hamstrings and glutes. My cardio I do at a higher intensity and not longer than 25 minutes, and only on the days I do my upper body. After squats and dead lifts, I can barely walk out of the gym, so no cardio.

How her body has reacted: I’ve noticed that I’m so much stronger, I have more energy and I’m less tired. My body fat is lower and I’m much leaner, and you can really find the muscles. Wearing gowns and skirts in the summer and impression confident is when it all pays off. I love my routine and I love the results. I am constantly preaching to friends and clients about crouch and dead-lifting and how great it is. People always ask me if I’m a athlete and I respond,” No I’m a squatter .” It takes dedication and, for me, working out is a way of life , not a temporary fix.

” It’s so utterly empowering , no impression can match that .”

9 Women On Why They Switched From Cardio To Weight Training
Courtesy of Diane Mitrea
Name : Diana Mitrea
Age : 29
Location : New York City
Cardio history : I have been active the majority of my life, but unfortunately, the majority of my life was expended doing only cardio. As a kid and in high school, I played soccer and swam. In college, I would run on the treadmill or outside every so often.

Why she switched: After graduating, I started teaching group fitness programs but all of them were around cardio — my favorite class to teach was kickboxing. I would jump around the room for 60 minutes with my participants, drenched in sweat. It was astonishing and tons of fun, but I felt that after a few years, my fitness had plateaued. I wasn’t getting leaner or more toned. I also felt like I wasn’t “powerful” enough in front of the class. Some of my other teacher colleagues actually were a presence in front of the room. You looked at them and you thought,” Wow, that person is STRONG .” I wanted to be like that.

What she does now: I signed up with a personal trainer to help me learn more about weightlifting and strength develop. Sometimes I think people don’t realize the value of having someone holding you accountable and helping you with form, education and motive. I was ascertained enough to attain the change that I ran and purchased several months’ worth of conferences and committed to it. Little did I know that I would fall in love with how lifting attained me feel.

Fast forward to now and I’m incredibly proud of where I’ve gotten in the past few years. I’m a personal trainer and group fitness teacher in NYC. I ran from zero strength to being able to dead-lift over 200 pounds, doing several pullups in a row, and can clean and jerk virtually my body weight. [ Editor’s note:” Clean and dork” refers to a weightlifting movement in which the barbell is pulled up to chest and shoulder height and then hoisted above the head .] I tell all the women I meet to stop being shy and get in that weight room! If you don’t know where to begin, hire someone. You will never realize what your body is truly capable of until you start picking up real weights.

How her body has reacted: The main difference I notice is that people compliment me not only on my physique( lifting weights really helps out your booty !), but people are also impressed with what I can do. It’s more than merely my appearance that devotes them a positive impression. It’s so utterly empowering , no impression can match that. The other bonus is that I don’t have to work out as often to maintain my fitness. I used to put in two or more cardio hours a day! Now if I miss a day or two, it doesn’t even matter. I can eat more. My body can burn the food as fuel just by stand there. It’s amazing to me how it all works.

The only thing I wish in all this is that I had started lifting sooner. I would be so much stronger now if I had started five years earlier! However, starting now is better than never so I’m glad I discovered this world when I did.

” I never think about needing to be smaller or looking like a fashion model because I require my muscles to perform .”

9 Women On Why They Switched From Cardio To Weight Training
Stephanie Kennihan

Name: Meghan Kennihan

Age : 35
Location : La Grange, Illinois

Cardio history: I started long-distance invited to take part in 2008, half and full marathons, which gave rise to half and full Ironmans from 2011 to 2013. That moved to ultramarathons — 50 km, 50 -miler, 100 km, etc. — for the past three years. During these periods, I was basically doing cardio in matters of biking, running or swimming for 15 to 20 -plus hours a week, with maybe five of those hours as light circuit-style, high-rep weight training — so more cardio than lifting.

Why she switched : I made the switch to more heavy lifting and dedicated powerlifting because I was always injured. I would get at least two injuries a year that would knock me out for two months, many of them stress fractures. So I knew I needed to build stronger bones, hips and glutes to support my endurance activities, and the light weightlifting wasn’t cutting it. A CrossFit gym near my house was starting an eight-week powerlifting class that was going to provide a program and culminate in a competition. It was great to have the support and coaching for the proper form. I objective up accommodating quickly and falling in love with the heavy lifts and the powerlifting program. I broke six Illinois state records at the competitor and was hooked. I also did not get injured that year.
What she does now : I still compete in ultra runs and endurance activities, but I do only three to four days a week of operating and low mileage. I do the powerlifting twice a week and mix in other cross-training activities, like kettlebells, TRX and yoga, to keep my body guessing and make sure I am a well-rounded athlete.

How her body has reacted: I feel strong and confident. I am a personal trainer and operate coach-and-four and “its great” when I can challenge my male clients to lifts and set them in their place! I never think about needing to be smaller or looking like a fashion model because I require my muscles to perform.

” If there was a zombie apocalypse, I believe I’d be able to survive !”

9 Women On Why They Switched From Cardio To Weight Training
Courtesy of Nicole Quiroz

Name: Nicole Quiroz

Age : 33
Location : San Diego

Cardio history: I wouldn’t consider myself an avid runner, but it was my top-choice workout before I discovered lifting. I would run on treadmills or trails around a lake or hillsides, do some kind of kettlebell workout, followed by whatever diet fad I was on at the moment. One thing was clear to me: I wasn’t getting any results. Sure, operating built me sweat like a maniac and gasp for air every second. But I was also injured quite often. I would consistently hurt my hips, knees and ankles.

Why she switched: Tearing my hip muscle was the most difficult out of all of my traumata and the final straw. It took me virtually four months to recover from my trauma. I knew I had to start working out again, but I didn’t want to return to running. That’s when a friend introduced me to powerlifting and it changed my life.

What she does now: Now, about 90 percent of my workout is powerlifting. I would start with stretchings or yoga, followed by 10 defines of dead lifts and 10 situateds of back squats. That’s it! I feel like lifting is the best cardio workout anyone can get. I can burn up to 650 calories in an hour just by lifting weights.

How her body has reacted: The strength and confidence I’ve gained through powerlifting has changed my life and my perspective on fitness. There’s a stigma about both women and powerlifting — the fear of win bulk. No, you will not bulk unless you have a strict snack scheme that purposefully induces you bulk. You will gain definition and curves, which is what I believe many women who work out strive for. In addition, I’ve revisited operating. I’ve noticed that I’m not tired as quickly. I also operate faster and can run a longer distance without stopping. The fat I’ve lost and the muscle and strength I’ve gained through powerlifting have helped support my operating milestones. If there was a zombie apocalypse, I guess I’d be able to survive!

” I just wanted more of a body. I’m a petite girl with no curves, which can be daunt in today’s booty-obsessed world .”

9 Women On Why They Switched From Cardio To Weight Training
Courtesy of Jenay Rose
Name : Jenay Rose
Age : 27
Location : Los Angeles

Cardio history: I could never truly get into working out. I was never athletic growing up, but about three years ago I fell in love with yoga. Vinyasa flow is a fast-paced, constantly moving practice.

Why she switched: As I’ve become a more advanced practitioner of yoga( I am now a yoga educator and wellness influencer ), I have been craving more. I used to leave a level 3, two-hour yoga class exhausted, but now I am ready for more. I also wanted a more drastic the process of improving muscle mass. I have always been fairly thin and petite, but as I get older, I desire to have more of a physique. So, I decided to add in weightlifting about three or four weeks ago.

What she does now: I attend three or four yoga class a week, and train in the gym at the least twice a week, but I am going to up that to four times a week. Once “youre starting” find small results, it can be incredibly gratifying and inspiring to work harder, perpetrate more and really accomplish your goals.

How her body has reacted: Since adding in weights, I feel leaner and stronger — physically and mentally. Yoga is unbelievably soothing and replenishing for me, but I wasn’t 100 percent happy with my physical appearance. I just wanted more of a body. I’m a petite female with no curves, which can be daunting in today’s booty-obsessed world. Overall, sweating and detoxifying through working out has constructed me a happier, kinder and all-around better person. I now have the ability to channel my angst into something positive, benefiting myself and everyone around me. Lifting weights induces me feel like a strong, independent girl, while yoga gives me peace of mind and confidence.

” My attitude doing it is not very good. But afterward, I feel really good .”

9 Women On Why They Switched From Cardio To Weight Training
Courtesy of Jacquie Jordan

Name: Jacquie Jordan

Age: 46

Location: Los Angeles

Cardio history: My workout routine before lifting was pretty consistent: swimming Monday, Wednesday and Friday; spinning Tuesday and Thursday; yoga Saturday; yoga sculpt Sunday. I would also substitute yoga sculpt with jogging or hiking.

Why she switched: I switched because some parts of my body — no matter what — were not changing or improving. I eat clean. I don’t eat sugar, flour or drink alcohol. I’m practically no-carb. So I know food is not an issue.

What she does now: I’m really new to the weightlifting, and I love/ abhor it. I detest it because it is so foreign to me, and I have all sorts of preconceived ideas about who should really be doing weightlifting. Since it’s new to me, and I’m already experiencing a significant shifting in the body in terms of inches, I have cut back on my other workouts. I’m doing hot yoga to stretch out and continuing with the swimming.

How her body has reacted: I generally carry weight around my hips and thighs; I seem to be predisposed this way, and the weightlifting is literally cutting through the fat. I am being brought about by Kenneth Rippetoe of One with the Water. This is all foreign to me and I have tremendous resistance. My stance doing it is not very good. But afterwards, I feel really good.

” I’m positive that my physical fitness helped me have a faster and( somewhat) easier delivery of my son in 2016.”

9 Women On Why They Switched From Cardio To Weight Training
Courtesy of Alayna Curry
Name : Alayna Curry
Age : 29
Location : Orlando, Florida

Cardio history: In college, I gained more than the typical” freshman 15.” Once I graduated, I was fed up with being insecure about my body. I decided to try Zumba since I liked dancing and wasn’t a big fan of other fitness activities. I fell in love! I went two to three times a week at first. Once I started to feel better about working out, I started doing cycle classes, too. I’d say at that time, I was doing about four to five cardio classes a week. Eventually, I decided to get licensed in both Zumba and cycle and started teaching a few classes a week. I was still intimidated by weightlifting, so I kept to cardio because I was ensure weight loss.

Why she switched: One day, I overheard another instructor say,” If you’re trying to lose weight, you need to incorporate weights into your workout routine , not just cardio .” That was the first time I’d truly heard that. After a while of merely cardio, I reach a plateau and didn’t really watch any changes in my body, so I decided to start lifting. The biggest motivator for me was having a lifting buddy who was also just starting out, so we could maintain one another accountable.

What she does now: Now I spend more hour on weights than cardio. Your body actually runs harder and longer during and after weightlifting than cardio, so you get a bigger bang for your buck. As a working mommy, it’s hard to find time to get to the gym, but I make an effort to lift three to four times a week. I focus on different areas each day — legs, back and biceps, triceps and chest, and shoulders. I try to incorporate a short abs workout into every session, too. I never do the same workout routine twice. I want my body to be surprised, and challenge my muscles in a different way each week. I do a mixture of machines, free weights and body weight exercisings. In addition to lifting, I still do cardio about two to three times a week. I’ve been teaching Zumba for six years and I love it. I’m able to burn upward of 750 calories a class. I also stroll a lot with my family.

How her body has reacted: Once I started lifting, I got a lot of feedback from friends saying I’d lost weight. Funny thing is, I didn’t really lose any pounds, I was just looking leaner and fitter. Now that I’ve been lifting regularly for several years, my energy is better and I feel stronger. I’m positive that my physical fitness helped me have a faster and( somewhat) easier delivery of my son in 2016. I continued to lift responsibly through my pregnancy, which helped me rapidly get back into pre-pregnancy shape subsequently. Overall, I feel better and seem better thanks to this lifestyle change.

” I was always self-conscious of having big thighs , now I espouse them because they are strong thighs. These thighs let me squat a lot of weight !”

9 Women On Why They Switched From Cardio To Weight Training
Courtesy of Megan Scanlon

Name: Meghan Scanlon

Age: 29

Location : Boston

Cardio history: Before I started lifting, I did many endurance events. Once I stopped playing football in college, I began to run and completed 10 marathons, including qualifying for and running the Boston Marathon. Operating eventually led to triathlons, including three full Ironmans. During this time, I was operating five days a week, anywhere from 5 to 20 miles, biking three to five days between 60 minutes and three hours, and swimming three days for about an hour.

Why she switched: I decided to truly switch my focus after the summer of 2016 due to a hip injury while training for a marathon. I could perform most lifts without pain, yet couldn’t run a mile. This is when I find a shift in my body, energy and success lifting. I entered my first powerlifting rivalry the winter of 2016. After the second time I competed, I ran a personal-record half-marathon the next weekend.

What she does now: I lift five days a week. Four specifically for powerlifting, and one day I leave for fun. The duration of my workouts varies depending on where I am in my educate cycle, but ranges between an hour and two most days. I also do high-intensity interval educate once a week and run twice, but only 2 to 4 miles each time.

How her body has reacted: Since constructing the switching, my body composition has changed drastically. It is something I didn’t notice right away and I truly still don’t understand how drastically it has changed until I look at images and see how much leaner my body is and how much stronger I am. I have more energy outside of training, which leaves me in a good mental space to focus on feeing healthfully to fuel my body properly.

While I was training for endurance events … at times I felt run down, and it would be hard to eat properly and I would end up bingeing. I also was in the constant mindset of needing to be thinner to excel in endurance events, which would lead me to eat too few calories and again I would end up bingeing. So although my calorie burn was much higher while training for marathons and Ironmans, my nutrition was not nearly as good. The other thing that has changed is my confidence. I was always self-conscious of having big thighs , now I embrace them because they are strong thighs. These thighs let me squat a lot of weight! It is funny, I am even more confident in my working( short distances, of course !) and have run a lifetime mile personal record this year. I am so much more confident in my own scalp, which transfers to all aspects of my life.

Looking for resources to help on your weightlifting journey? Personal trainer Ko recommends Girls Gone Strong, Starting Strength and Stronger by Science to help you get started and train smart.

The responses in this post have been edited for clarity and length.

Read more: www.huffingtonpost.com