Individual and group strength training for women is still considered a strictly male activity, although it is important for maintaining health on a par with nutrition and sleep.
It’s time to dispel the most common myths.
Damage to health – the spine, the uterus
The female skeleton is characterized by more fragile bones, unlike the male. However, the wrong technique of exercises can lead to injuries, regardless of gender.
In fact, strength training for women is not only a minimum impact on the spine, but also a gradual increase in the load in parallel with the growth of muscle, endurance and strength.
Lifting weights in everyday life and lifting weights in sports activities are different phenomena. Lifting more than 5 kg in everyday life is undesirable because it is a risk factor for uterine prolapse. On the other hand, girls who regularly go in for sports and follow the safety rules of the classes:
strengthen the muscles of the pelvic floor;
improve blood circulation;
they endure pregnancy and childbirth more easily;
recover faster after them.
Doesn’t help get rid of fat
The stereotype that only treadmills are good for girls is still alive. But for weight loss and burning excess subcutaneous fat, exhausting and monotonous cardio workouts will not help. Even runners train with weights to increase aerobic endurance.
Strength training for women is useful because the body burns calories even after exercise, when it is in a relaxed state.
The body increases in volume and weight
If an athlete stops exercising and does not follow the diet, combined with a slowed metabolism, it seems that the person is gaining weight and his muscles turn into fat.
But muscle and fat are completely different tissues. Reduced physical activity and improper nutrition cause loss of muscle mass and accumulation of fat.
The benefit of strength training for women is that it helps to replace fat with muscle. One way to check the result – do not weigh yourself, and use a tape measure, because the weight may not change or even increase.
A woman turns masculine and muscular
Unlike the male, the female body is not able to synthesize the necessary amount of testosterone, which is one of the anabolic hormones. For fear of becoming a jock and getting masculinized in the face, girls run away from barbells and dumbbells. But just lifting heavy equipment isn’t enough to gain muscle mass.
Female bodybuilders consume a synthetic testosterone called a steroid and work out for hours at the gym to achieve the shapes they want. For recreational athletes, strenuous training will only give them a trim figure, a flat stomach, and the elimination of cellulite.
The girl becomes stiff and rigid.
Another prejudice is the image of a bodybuilder with a heavy gait. However, a distinction should be made between health-promoting training and bodybuilding.
- If exercised correctly, there is a noticeable increase in flexibility and tense muscles are relaxed.
- The fly, deadlift and squatting allow for a wide range of motion, resulting in improved mobility and a smoother gait.
