The benefits of weight training in women are vast. Not only does it help stave off the natural decline in muscle mass as we age, but it also improves metabolic rates (with significant training over time), aids in healthier body mass indexes, decreases risk of injury (when done properly), improves balance, and gives you that fabulous toned physique.

The challenge that fitness professionals have in working with women is to convince them that heavy and regular strength training will not cause bulk in 98% of the women in the general population. It simply will not without supplementation and excessive training. But, if you are ready to accept that truth, than the fact that strength training increases human growth hormone in women (HGH) will not scare you away either.

Recent research has shown that HGH production increases in women who train their muscles at a moderate to intense level. The same body of literature showed that HGH is partially responsible for the development of muscle tissue, improves bone health by staving off stress fractures and long term metabolic health. While muscle development in men relies more on testosterone, HGH in women seems to be a major contributor to not only the tissue growth but also to the prevention of its breakdown.

The verdict: women have even more reason to strength train! And, if you are going to do it, learn how develop a program that allows you to train with enough intensity that you will also receive all the benefits brought on by the production of HGH.

It takes more than just cutting calories to reduce the size of those abdominal fat cells, which by the way, are major risk factors for diabetes and heart disease.

Current research looked at subcutaneous fat (the fat just under the skin) in the abdominal area. The size of those fat cells seems to predict the risk of type II diabetes, heart disease, and other coronary disorders whether or not the person is overweight or obese. We already knew that visceral fat (the fat around the organs) is a risk factor, but now we know that any excessive fat in the abdominal area poses risk.

So, in response to knowing that fat around the middle researchers began exploring the most effective ways to decrease that fat. There were a series of studies on a variety of groups assigned to different categories: exercise only, diet only, and diet and exercise. Interestingly, abdominal fat cell size did not decrease in the diet only groups. In the diet plus exercise and exercise groups the waist and hip girths decreased significantly in both.

The verdict: Exercise to lose belly fat and improve health! The type of exercise used in most or the studies in this category was cardiovascular exercise. That means that you should get your heart rate up through regular exercise at least 3-5 times per week for 30 minutes per session to achieve these benefits.

We most often think of exercise in relation to our heart's and lung's health as well as to our muscles and bones. While all of those benefits are more well known, recent research has also provided evidence that regular exercise decreases the risk of individuals developing age-related macular degeneration (ARMD). ARMD is a condition that affects the function of light sensitive cells in the back of the eye, impairing central vision.

Many of the studies showing the effects of exercise on ARMD were exploring the effects of exercise on 'biological age', meaning the age of an individual's bodily systems and their functioning as opposed to actual chronological age. Just one of the results in this body of literature correlated regular physical activity with protective effects against ARMD.

The verdict: Move more and see better longer! Age-related degenerative eye disease risk may decrease with greater levels of physical activity. While the actual processes are not known for this effect, researchers speculate that this is just one of the ways that exercise makes people 'biologically' younger.