1.  Decrease Your Body Fat Around the Clock
 2.  Increase Your Confidence
 3.  Strengthen Your Heart Muscle
 4.  Improve Your Memory
 5.  Make you less stressed, Happier
 6.  Improve Your Balance
 7.  Fight Depression
 8.  Build Strong Bones
 9.  Defend Against Diabetes
10. Reduce injuries, back pain & arthritis.

1. Decrease Your Body Fat Around the Clock
The less muscle you have, the slower your metabolism will be, which means the slower your body will burn calories. As we age, we lose muscle at increasing rates, especially after the age of 40. When we diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long. It all goes back to building muscle. It takes more energy (calories) for your body to maintain muscle cells than it does fat cells. So by lifting weights to add more muscle mass, you’ll boost your metabolism and turn your body into a more efficient fat-burning machine.

2.Increase Your Confidence
According to the Mayo Clinic, regular weight training can make you 50% stronger in 6 months. Lifting weights increases functional fitness, which makes everyday activities, such as, cleaning your home, doing the laundry, carrying children, lifting grocery bags, lifting your pets, picking up heavy suitcases, walking, running, biking, swimming, golfing, or skiing  much easier. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.  Being strong is also empowering. Increasing your strength will make you far less dependent upon others for assistance in daily living. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury and frankly exhaustion.


3. Strengthen Your Heart Muscle
More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.
It may seem counter intuitive that weight lifting can help lower blood pressure, since blood pressure actually goes up during and immediately after your strength session. But research shows it can be a powerful way to protect your ticker in the long run. “As muscles contract, blood is pushed back up to the heart,” says Irv Rubenstein, PhD, exercise physiologist.  "The heart then recirculates this oxygenated blood back to the muscles, which keeps the cardiovascular system in better working order. Plus, maintaining lean muscle mass enables you to do more work overall, further enhancing this effect,”


4. Improve Your Memory
You’ll remember where you left the keys (and everything else). Muscles strengthen both your body and your brain. According to a new study published in the May 2012 issue of Mayo Clinic Proceedings, a combination of mentally stimulating activities like using a computer and exercise (which included walking, other cardio, strength training and sports activities) helped protect brain functioning in older adults. The combination of computer use with moderate exercise can decrease the risk of memory loss more than either one activity on its own.


5. Make you less stressed, Happier
Move over, runner’s high! Weight training also has the power to induce pleasure by releasing endorphins, the feel-good” chemical in your brain. Research shows that resistance training can help beat the blues. One Australian study found that people who did three strength workouts a week (chest presses, lat pull-downs, and biceps curls) reported an 18 percent drop in depression after 10 weeks. In addition, exercise reduces levels of the stress hormone cortisol (that can add weight to the waist) potentially relieving feelings of anxiety and agitation.


6. Improve Your Balance
Ever try to put on one sock while standing on the other leg? Without strength training, this simple act can feel more like a circus trick over time. The reason: the fast-twitch muscle fibers we use for strength training deteriorate with age. Aerobic exercises use mostly slow-twitch fibers.) "The fast-twitch fibers assist in speed and power movements and contract quickly and with sufficient force to catch yourself when you lose your balance,”                                                                                                                                                                           Rubenstein says. “Resistance training maintains the  ability of these fibers to activate."


7. Fight Depression
Many women find that regular strength training, helps lessen their depression symptoms substantially. Partly because of the endorphins released during strength training. Women who strength train commonly report feeling more confident and capable, important factors in fighting depression. Additionally, woman note feeling more energetic and sleeping better.


8. Build Strong Bones
Lifting weights can be your best defense against osteoporosis, a disease affecting 10 million Americans, 80% of which are women, according to the National Osteoporosis Foundation. "When you lift weights, you engage muscles that pull on tendons which, in turn, pull on bones. This added stress makes bones stronger. It’s been well documented that women need to lift weights to build and maintain bone mass, and prevent osteoporosis. Just as muscles gets stronger and bigger, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance.


9. Defend Against Diabetes
In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.


10. Reduce injuries, back pain & arthritis.
Strength training builds stronger muscles, joints, connective tissues (ligaments and tendons) and can ease the pain of osteoarthritis. Reinforcement of the joints through strength training, by training safely and with proper form, can help decrease the likelihood of injuries in your daily life and improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement

Built in mini weight stacks - to let you increase your weight stack as little as one pound at a time

 Our Weight Lifting Machines -  Not all weight lifting machines are created equal. Just ask A Women’s Gym Members. They brag to family and friends about the smooth, user - friendly qualities of the machines at A Women's Gym. Janice chose Nautilus 2ST Machines for her members because they have:

OUR WEIGHT LIFTING MACHINES  &  THE TOP 10 THINGS THEY CAN DO FOR YOU.


WHEN USED CORRECTLY, WEIGHT LIFTING MACHINES CAN :

Increase Your Metabolic Rate, Which Helps You To Lose Weight And Helps You To Keep It Off. Weight Lifting Machines Also Stretch, Strengthen, Tone, and Tighten Your Body .

I Teach My Members How To Make These Things Happen.

Become A Member of A Women’s Gym and or

Purchase Personal Training Sessions here and I Will Teach YOU!

                                                Janice kay Smith

A moving axis of rotation - that  automatically mimics your body’s own changing axis of rotation for optimum positioning throughout your entire range of motion on every machine.

Hydraulics - that allow you to adjust machine seats and backs while you are standing or sitting to allow your body a perfect fit on every machine.

Contact us: 1-312-587-8900

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TOP 10
What Our Weight Lifting Machines Can Do For You!