A frequently asked question we often hear at PPT is the differences in training between women and men. Women have different advantages and disadvantages than men when it comes to strength training. There are no 'men's or 'women's exercises,' but that doesn't mean women should train exactly like men. Here are a few tips for women.
What should you pay attention to?
1 .Women, more volume and repetitions than men.
Research indicates that, on average, women can do more repetitions than men. It is reasonable to say that women generally need to perform more repetitions per set than men. However, this can lead to using very light weights for endless repetitions, which can become boring. The weight you use for each set is determined by the number of repetitions you do. But because women have greater muscle endurance than men under light to moderate loads, they may benefit from an extra set. So, if a general training program requires 3 sets of 8-12 repetitions, women will generally achieve better results by adding a fourth set.
2. Women need less rest between sets.
Women recover faster after a set than men because they are less fatigued. Therefore, women do not need as much rest between sets as men. This is why many women prefer faster workouts such as tri-sets and circuits. Tri-set training—performing three exercises that target different muscle groups, done in series—can be more effective than traditional training. It allows you to rest longer between sets of the same muscle group while maximizing training time by doing a set targeting a different muscle group. Tri-sets are especially great for women as they enable them to stay in motion, maximizing effort while getting enough rest between sets targeting the same muscle group.
3 Women should do fewer plyometric exercises.
Female bodies make less use of the stretch-shortening cycle when lifting the upper body, making them less efficient and slower and possibly at greater risk of injury from explosive plyometric exercises. The stretch-shortening cycle is more pronounced in men. In various studies, men have demonstrated greater stretch-shortening force in the lower and upper body movements. In summary, women are better off with less plyometric volume than men. This works out well because women can do extra strength training (see number one above) while men do an extra set of explosive plyometric exercises.
4 Women benefit from more hamstring strength
Women can emphasize hamstring-focused exercises such as leaning lunges and Romanian deadlift lunges. The reason is that women are more quadriceps-dominant than men and generally have weaker hamstrings, making them more susceptible to knee injuries.
5 Women shouldn't be afraid of heavy weights
It is not an exaggeration to say that many women still fear that strength training will result in large, 'bulky muscles.' As a result, they choose weights that are too light for muscle building. This explains why women make little progress in the gym. But the problem may be the amount of weight they use and the effort they put into their sets.
This "fear" often leads to workouts with relatively little effort. But it doesn't have to be that way; here are a few tips:
- Use weights of at least 50% of 1RM (a maximum weight you can lift once).
- High intensity, in other words, goes to the limit per set. To do this, women must lose the fear of making a "training face."
- Whether women train with lighter weights and high repetitions or with heavier weights and fewer repetitions, it won't make them "too big" or too muscular. This is a persistent myth.
- For optimal results, women should adjust their protein intake to about 2.0 grams per kilogram of body weight.
6 Combine strength training with Pilates.
Feeling energetic and powerful in your own body is important as a woman. It also has mental benefits, reducing stress as your mind focuses on how the body moves. We often get the question at PPT if Pilates and strength training can be combined. Let's start with what Pilates is. Pilates is a movement method developed by Joseph Pilates (1880-1967). Joseph Pilates believed that breathing, posture, and lifestyle are the basis of good health. Therefore, he developed a unique series of physical exercises that help improve posture, coordination, balance, strength, flexibility, and breathing. It helps with:
- Strengthening abdominal muscles
- Improved posture
- Improved flexibility
- Better coordination
- Smoother movements
Pilates is also a form of strength training without putting strain on your joints. That's why strength training is a good combination with Pilates exercises. Here is a list of the benefits:
- Improves metabolism.
- Facilitates fat burning during and after training.
- Reduces the risk of cardiovascular diseases.
- Has a positive impact on mental health.
- Reduces the risk of injuries.
- Improves women's self-confidence.
Strength Training for Fat Burning
While you might consider cardio as the primary type of activity for fat burning, strength training is also effective for fat loss. Thanks to excess post-exercise oxygen consumption (EPOC), your metabolism remains high even after exercising. If you're wondering how to start strength training for fat loss, a well-designed strength training program, including cardio and rest days, is a good starting point. This combination ensures you continue to burn calories and fat after your workout. Read on for more information.
Weight loss and fat loss are related, but these two are not necessarily interchangeable. Your body weight consists of fat and fat-free mass, including your bones, muscles, and organs. Fat loss is a part of weight loss. Weight loss may involve losing body fat, water weight, and some muscle mass to preserve fat-free mass. This is why you may not always see a decrease in body weight if you build muscle but lose fat. However, one of the benefits of increasing muscle mass is weight management. The more muscles you have, the easier it is for your body to burn calories.
Types of Strength Training for Weight Loss
Two types of strength training can contribute to weight loss: 1) pure strength training and 2) metabolic resistance training, also known as "HIIT" (High-Intensity Interval Training). Building and maintaining muscle are essential as we age, and research shows that increasing muscle strength is still possible as we get older. There are even more benefits associated with building muscle mass. The more muscles you have, the faster your metabolism, and the more calories and fat your body will burn.
Tips on What Not to Do Regarding Diet
You don't have to starve yourself on an extremely low-calorie diet to lose fat and keep it off. In fact, this is how you disrupt your metabolism, and there's a good chance you'll gain more fat than you initially lost.
You don't have to eat super strictly or "clean" to lose fat quickly or ban all your favorite foods to achieve a lean body. You can eat whatever you enjoy and still lose fat and build muscle.
You don't have to eat a meal every few hours to give your metabolism a "boost" or keep your metabolism high.
You don't have to constantly change your workout routine to "confuse" your muscles. Progress is made by keeping your muscles doing the same thing. Focus on better motor skills and technique in specific exercises (6 essential movement patterns). Confusing is not the right strategy.
Tips on What You Can Do:
Eat more protein
Consuming more protein is advised for women to burn more belly fat. Foods rich in protein provide a lot of energy, especially in combination with exercise. Additionally, these proteins are processed very slowly, providing a longer-lasting energy source for your body than fats and carbohydrates. Protein also keeps you feeling full for longer, reducing hunger and making it easier to resist unhealthy snacks. Protein can be found in fish, meat, chicken, eggs, nuts, seeds, and more.
Eat more fiber
Fiber also provides a feeling of fullness after eating, automatically leading to smaller portions. Additionally, fibers contribute to good digestion. If your intestines work better, you extract more nutrients from your food and need fewer calories. You eat less but get more nutrients. A win-win situation! Foods rich in fiber include nuts, seeds, vegetables, fruits, whole grain bread and pasta, brown rice, oats, chickpeas, and beans. Eating enough fiber also helps burn belly fat in women.
Eat natural and unprocessed foods
Many products in the supermarket come from the factory, including cookies, candy, chips, chocolate, and ready-made dishes or spice mixes. These products often contain a lot of flavorings such as sugars and salt. These 'fast sugars' make you quickly eat too many of these products, while they don't feel full for long. Nutrients such as vitamins and minerals are often lacking in these products. By eating natural and unprocessed foods, you control what your body receives.
Avoid sodas, fruit juices, and alcohol
Sodas and fruit juices are packed with sugar. Alcohol inhibits your fat burning, and the excess energy is stored as fat around your belly. So, if you want to lose weight and lose belly fat as a woman, avoid these fat-inducing drinks. Instead of these fattening drinks, drink water (possibly with cucumber, ginger, lemon, or mint), tea, or coffee. Note: too much coffee carries health risks, so don't drink more than 4 cups daily.
BIJLAGEN
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