Weights and Femininity
Sometimes for unfounded reasons, for several decades the typical female fitness training has consisted of aerobic gymnastics protocols or particular isolation exercises, characterized by countless sets and repetitions (crunches, jumps, abductors, adductors, gluteus machines, cable jumps etc. ).
Of course, it all depends on the ultimate goal of the protocol. However, if we go into the merits, we can see how most women try to achieve more or less the same things: lose weight, tone and firm up, proportion.
Myths and Assumptions
Weights and femininity: myths and basic assumptions
Before going into the subject, let's first clarify some concepts:
The vast majority of fertile women accumulate fat in a gynoid manner (thighs, buttocks and hips) - it is a factor denoted by the hormonal structure
It is impossible to significantly localize weight loss. To decrease "there", it is inevitable to have to lose weight also "there". The breast, for example, being rich in fat will inevitably be affected by the weight loss operation
Any activity that lends itself to weight loss, as long as it is accompanied by the right diet - see low-calorie weight loss and cutting diet. You can take advantage of apparently opposite methods, such as High Volume Training (HVT) and High Intensity Training (HIT), what will make the difference will be constancy
There is no toning or firming that prescinds from the increase in muscle volume, even if apparently zero; however, it doesn't make sense to save yourself in training to avoid making the volumes go down, rather, these can then be contained with a definition / cutting cycle
Proportion is possible, but it cannot be ignored from the starting physical characteristics. For example, if the buttocks are naturally protruding, and / or the abdomen is evidently prominent, it can be a factor related to the spine; in this sense, training may be useless or almost useless. In a similar way, a well visible quadriceps, or a vigorous calf, will always show themselves
By performing pectoral strengthening exercises, the breast can be highlighted or, on the contrary, undergo depletion; this depends on the initial form of the breast itself, the musculature, the type of exercises and subjectivity
How to train
Weights and femininity: how to train?
To obtain good results in terms of aesthetics, both in toning and slimming, one must be willing to train in a serious and uninterrupted way. If you intend to achieve good results in terms of body composition, it is undoubtedly necessary to give the training protocol and diet a decisive role in your lifestyle.
In setting up a training, female as much as male, it is first of all necessary to understand which energy system will be called into question and to try to exploit it to the best of one's goals. Muscle ATP and PC (phosphocreatine) concentration has been shown to be equal between males and females. It is interesting to note that the best running specialties for women are the 100 and 200 flat meters, in which the ATP-PC system is recruited in greater if not absolute quantities. The anaerobic power test and the oxygen debt recovery phase, if compared to the quantity per kg of muscle, shows that the difference between the two sexes in using the anaerobic alactacid system is practically zero. This means that females are as well trained as males to train using High Intensity Training (HIT).
The same force parameter would be assessed between the two sexes, rather than absolutely, based on certain variables. By dividing the weight raised by women by that lifted by men, the expression of female strength turns out to be 2/3 of the male strength with differences according to the body district concerned. In relation to body composition, by correlating strength with the weight of the lean mass (Free Fat Mass - FFM) rather than with the overall weight, the expression of strength is very similar between the two sexes.
Also in relation to the size of the muscles, expressed as a cross section, there are no obvious differences between men and women.
In conclusion, the woman who wishes to achieve relevant aesthetic goals should train with high resistance, for example overloads, in an intense and constant way. Certainly such a well-structured training program would lead to an increase in strength and positive changes in the general body composition.
Research carried out in this regard has shown that strength programs based on the use of weights have given the following results in males as well as in females:
- No or slight change in overall body weight.
- Significant decrease in body fat.
- Significant increase in lean body mass.
- Especially in males (because they are more predisposed to hypertrophy), an increase in the size of muscle fibers.
In practice, women still obtained an improvement in body composition, even if the circumferences did not increase as much as those of the males; if we evaluate the tendency of the female audience to fear too much muscularity, this is certainly an advantage. Furthermore, since muscle has a higher density than fat, it takes "less space" for the same weight; ergo: even with the same weight, an increase in lean mass to the detriment of the fat mass could lead to an evident thinning of the body segments.
Returning to the phosphagens (ATP-CP), having seen that in women it is a system that works as much as in men, below we will propose an example of female training in rest breaks.
Note: training is an extremely personal factor, therefore, the following table must be intended exclusively as a starting point and not as a fixed track.
Work out
* FLAT BENCH
CROSSES 30 ° 2/3 X 4 + 4 + 4 1.15
* FRENCH PRESS
PUSH DOWN 2/3 X 4 + 4 + 4 1.15
TRAINING B
CALF STANDING
* SQUAT OR PRESS
SAGITTAL LUNKS 2/3 X 8/10 1.15
GLUTEUS STANDING ONLY FINAL PART 2/3 X 4 + 4 + 4 1.15
TRAINING C
* SLOW WITH HANDLEBARS
SIDE LIFTS 2/3 X 4 + 4 + 4 1.15
* CURL BARBELL
ALTERNATE BENCH 45 ° 2/3 X 4 + 4 + 4 1.15
TRAINING D
* PULLEY
LAT MACHINE BEHIND 2/3 X 4 + 4 + 4 1.15
* LEG CURL
REMOVAL OF STRAIGHT LEGS 2/3 X 8/10 1.15
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