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Women and Strength Training Purpose • Examine gender differences and issues concerning women and resistance training • Educate female athletes about the balance of training components Misconceptions • Certain misconceptions about women and strength training have limited the benefits for women due to the design of inadequate training programs. Common Myths • Women can’t get strong • Strength training causes women to become larger and heavier • Women should use different training methods than men • Women should avoid high intensity or high load training Common Myths • With the right exercise, individuals can get rid of trouble spots • If individuals do not lose weight, there is no point in exercising Gender Differences • • • • Does strength training produce the same effects in women as in men? Body composition Muscle hypertrophy Hormonal responses Strength and power Body Composition • Both genders demonstrate increases in free-fat mass (FFM) and decreases in body fat percentage at a comparable rate as a result of their participation in a short-term strength training program (8-20 weeks). • In general, males have a higher FFM than females. Muscle Hypertrophy • DEFINITION: An increase in muscle mass and cross-sectional area. • On average, males have greater muscle cross-sectional area and more muscle fibers than women. The average women’s muscles do NOT hypertrophy excessively. Muscle Hypertrophy • Following a 10, 12, and 20 week strength training program, results indicated no change, or small changes, in female participants’ body circumference. Muscle Hypertrophy • Because muscle tissue is denser than adipose tissue (fat), an increase in muscle mass accompanied by a decrease in adipose tissue equaling the gain in muscle mass will result in a slight decrease in body circumference. Hormonal Response • Testosterone • At rest, men have 10 to 20 times more serum testosterone than women. • Testosterone increases protein synthesis, which induces hypertrophy. • This is why there are gender differences observed in body weight and composition. Serum Testosterone Concentrations (pre, mid, post) Exercise 30 25 20 Men Women 15 10 5 0 Pre Mid 0 5 15 30 60 Strength • On average, females’ maximal mean total body strength is 60% of males. • On average, females’ upper body strength is 25-55% of males. • On average, females’ lower body strength is 70-75% of males. Power • On average, females’ capacity to generate force quickly (rate of force development) is slower than males. Training for explosive strength is critical to enhance power output. More Gender Differences • Males muscle fibers from greatest area to smallest area are Type IIA-I-IIB. • Women are I-IIA-IIB. • Explains differences in strength and power output. Women plateau earlier in training, but tend to observe greater initial strength gains. What Does This All Mean? • Women are at a physiological disadvantage when it comes to the capacity to demonstrate strength and power. In order to reap the benefits of strength training, a women should lift heavy (> 80% 1 RM) weights in an explosive manner! Benefits of Strength Training • Decrease in body fat percentage • Increase in strength • Increase in muscular tone, shape, and definition • Better muscular control • Improved bone mass • Increased resting metabolic rate • Improved self-esteem and confidence Outside the Norm • Larger than average increases in FFM and limb circumferences in some women are most likely related to several factors, including: • Greater than normal resting testosterone, growth hormone, or other hormone concentrations • Greater hormonal response than normal to strength training • Lower than normal estrogen/testosterone ratio • Genetic predisposition Other Factors • Nutrition • Cardiovascular exercise • Sport-specific needs Top 10 Reasons to Strength Train • Muscle is more compact than fat • Strength training fortifies bones and improves flexibility • Untrained individuals can reap the benefits from doing a 25 minute workout 2 times per week • Research shows that the stronger individuals get, the more energetic and active they become. Top 10 Reasons to Strength Train • Resistance training can raise metabolism by as much as 15% • Studies indicate that strength training reverses age-related muscle loss, decreases risk of heart disease, and may reduce the risk of breast and colon cancer • Strength training reduces stress and anxiety Top 10 Reasons to Strength Train • Strength training helps individuals fall asleep quicker, as well as sleep longer and more deeply • Strength training improves balance and posture • Strength training enable individuals to feel stronger and more confident on the playing field