MISCONCEPTIONS IN WOMEN ABOUT EXERCISE AND TRAINING
Being a trainer I came across various misconceptions from my
clients. I have met with many female clients who were low in self-confidence
about lifting weights and it was my fortune that I helped them in boosting
their confidence levels. Here, I have debunked some of the myths which are
generally prevalent among women.
1.
Weight
Training will make me bulky.
This is one of the biggest myths which is prevalent among
women related strength training from years. You need to understand that there
is a huge difference in testosterone levels among men and women. For men, it is
280-1100 nanograms per deciliter (ng/dL) and for women 50-70 ng/dL, which plays
an important role in the building of lean body mass. So, next time whenever you get in the gym don't walk away from the lifting area. You will never build a physique like Coleman, Arnold or Jeremy Buendia(not in the cases of steroid user).
2.
Only
cardio is preferable for women.
When we dive in the term cardio it came up with the meaning
of exercise or training regime related to the cardiovascular system. As
researches have shown that peak bone density in men is more than in comparison
to women. After menopause, there is a decrease in the level of estrogen which
led to a loss in bone density. Weight training not only helps in increasing
bone density but also delays the osteopenia and osteoporosis. Resistance
training is one of the best and profound methods to increase bone density. A minimum of 3 days/week weight training should be done.
3.
Exercise
should be stopped during the menstrual cycle.
Another myth that is mostly used by
the women to skip gym classes is this. Although researches have shown totally
different results about this particular topic. According to the research of
Umea University, it was found that muscle mass, strength, and power is
increased in the first week of the cycle. If you feel too much of uneasiness rhythmic aerobic exercises can be performed. Also in a global study led by Dr.
Georgie Brunveils. From 14000 females 78% percent of women says that exercise
relieves the discomforts associated with the menstrual cycle such as stomach
pain, mood swings, cramps, and cravings. So, next time bounce back in the menstrual cycle with exercise.
4.
Crunches
will make my belly fat disappear or spot reduction.
This myth is prevalent not among women but in mind of most
gym-goers. People are generally spotted in
the gym doing 100’s of sit-ups and crunches in hope that their belly fat will
reduce. Frank.l.katch et.al, in a study of 27 days where 13 experimental and 6
control subjects performed 5004 sit-ups, which resulted in no significant
decrease in adipose cell size or subcutaneous fat thickness in the abdominal
region. It should be understood that instead of doing hundreds of sit-ups,
compounds movements like squats, deadlifts, presses should be incorporated in training which will surely help in fat reduction.
5.
Progressive
overload is not for us.
The human body is so adaptive in nature that, controlled
stress repeatedly given to our body is no more stress after some time. The same
phenomenon happens with training, first, our neuromuscular system adapts the
load and then followed by an increase in muscle mass, bone mass and strength of
connective tissues. There are various methods for progressive overload and to
avoid General Adaptation Syndrome (GAS), exercise variation, change in exercise
frequency, change in exercise duration, intensity and last is a change in load.
REFERENCES
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