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MISCONCEPTIONS IN WOMEN ABOUT EXERCISE AND TRAINING


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.

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