Gym classes for girls: trainer's advice
Author: Vladislav Sirotkin
gym classes for girls more effective
I have prepared answers to 10 frequently asked questions.
Basically, these are questions that interest girls who are starting to work out in the gym.
What should I wear to the gym?
Wear what you feel comfortable doing: sweatpants or shorts, a tank top or T-shirt, sneakers with good ventilation. You should not use equipment for other sports - football boots, etc.
It also depends on the muscle group being trained. For example, it is more comfortable to train legs in shorts, and a sweatshirt can be worn on top. And when training your arms, you can wear sweatpants, but your upper body should be open (a T-shirt or T-shirt) to better see the working muscles.
What is the exercise program for girls?
The training program for girls is not so different from the program for men, since we are very similar in muscle structure. As a rule, girls place more emphasis on the buttocks and thighs, while the stronger sex prefers to work on the muscles of the upper body. Naturally, the working weights are much less.
If you are still starting to engage in fitness, I recommend that you also read tips for beginners in the gym.
What exercises can help you lose weight around your waist?
There have not been, no, and there will hardly ever be such exercises for losing belly fat. We must understand that when we train any muscles, they increase slightly in volume. And when girls, without following a diet, begin to perform exercises on the oblique abdominal muscles (popularly called “sides”), it turns out that the body has no incentive to burn fat, and the trained muscles increase in volume. As a result, the waist becomes wider.
I recommend reading the article about which exercise machine is best for weight loss, as well as the material Exercises for weight loss: reviews.
What exercises for the buttocks should you do in the gym?
The question is quite individual, so if you are a beginner, it is better to consult a coach about this. For more advanced ones, it is worth doing those exercises in which you can feel the muscles of the buttocks well (during the exercise or the next day after training).
Will barbell exercises make a girl look masculine?
In no case. What allows men to achieve such solid muscle volumes is primarily the main male hormone - testosterone. Without him, this is simply impossible. In women, its content in the body is many times less, so you have nothing to worry about.
What exercises can hurt a girl?
If we talk about harm to health, then first of all, it is not the exercises that can cause damage, but the working weights. Because squats with 5kg and 50kg are a very big difference.
Also, when training on their own, beginner girls should not use complex exercises (various rows, squats, etc.). I advise you to better use exercise machines and choose the right working weights.
Perhaps it will be good for you
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Currently, a large number of women visit gyms, a certain cult of the female pumped up body has been created, and this standard is increasingly replacing the previous one - a model figure without roundness, with a lack of weight. Even in the minds of the common man, strength training for women has become commonplace. Naturally, it has its own specific differences from men’s weight training, but not everyone knows about this, and, as practice shows, not all fitness instructors can competently and clearly explain this difference.
To clearly understand these differences, you need to turn to the peculiarities of female physiology, which determine the specifics of training.
Hormonal balance.
The female body contains significantly less so-called “hormones of aggression” - norepinephrine and testosterone. Their deficiency reduces the level of strength training capabilities. Thus, a man is able to reach the limit, performing the next approach, to reach the point when the muscles physically refuse to work further (failure training). The woman will stop approaching earlier; Several repetitions per set are still possible (failure has not occurred), but in practice they are extremely difficult to perform. In this way, the female body controls energy consumption, forcing its owner to conserve strength for bearing offspring.
Myofibril volume.
The muscles of the female body contain significantly less myofibrils - muscle fibers responsible for their contraction and stretching. As a result of a heavy load on the muscles, the myofibrils in them are torn and, during recovery, hypertrophy, becoming denser and more voluminous (growth of muscle mass). Therefore, strength training with heavy weights for 6–8 repetitions, which is so effective for the stronger half of humanity, turns out to be ineffective for women.
Muscle distribution.
This parameter also differs greatly in the female and male body.
In women, more muscles are grouped in the legs and buttocks, respectively, these areas are more active and more likely to respond to strength training compared to the upper body. It is also necessary to mention the features associated with abdominal training in women. In the lower abdomen they have much fewer nerve endings than men in this area - this is how a decrease in pain during the menstrual period is achieved. Accordingly, the neuromuscular connection in this area of the female body is weaker, which is the reason for the constant difficulties when training the lower abs.
Speed and specificity of metabolism.
The female body has a slower metabolism, that is, energy expenditure for every kilogram of weight.
Physiologically, this feature is due to fewer muscles, and from the point of view of expediency, it is explained by the ability to save energy during pregnancy. Accordingly, carbohydrate metabolism is slower in the female body - excess carbohydrates turn into fat much faster. But this can be considered a positive thing, since women (unlike the stronger sex) can easily use such “spare fat” as energy - due to a more pronounced response to insulin. In addition, it is important to know that the right carbohydrates will be stored in the female body not as fat, but as glycogen in muscle tissue. Muscle glycogen helps improve the effectiveness of strength training and gives muscles the desired shape and size.
Menstrual cycle.
The level of physical strength and female performance depends on it.
Days 5–15 of the cycle are considered the most productive in terms of both mental work and physical training. During the period of ovulation (days 15–20 with a cycle duration of 28–30 days), the woman’s body begins to intensively save energy in anticipation of the possible fertilization of the egg. In this regard, increased appetite and rapid fatigue are noted. Depending on these cyclical characteristics, the use of microperiodization in training will be effective: in the preovulatory period, increase the load, work with more weight, and during ovulation and before menstruation, significantly facilitate it, eliminating or significantly reducing the work of the abdominal and leg muscles.
Features of fat burning.
The burning of adipose tissue in the female body occurs most actively due to prolonged low-intensity exercise;
The optimal heart rate is 110–120 beats/min. This is perhaps the only point in which the work of the female and male body during strength training turns out to be almost identical. However, the emphasis on it is not accidental, since many women are primarily interested in the fat-burning effect of strength training. So, having examined the main features of the work of the female body regarding physical activity, we can draw some conclusions and give general recommendations for conducting proper weight training.
• It is important to know when to stop training the lower body, remembering that the buttocks and legs change much more quickly under the influence of training. Accordingly, the upper part (shoulders, arms, back) should be given more attention and time.
• It is necessary to regulate your diet, avoiding excess consumption of carbohydrates, especially simple and so-called “fast” carbohydrates found in baked goods, confectionery sweets, carbonated water, etc. Reasonable restriction of carbohydrates and changing their balance towards “slow” ones (fiber, brown rice, bran, etc.) will allow you to burn fat deposits and build muscles more quickly and efficiently.
• Using the principle of microperiodization in training (discussed above) will significantly increase their effectiveness and reduce the risk of possible diseases of the female reproductive system.
• Training with a high number of repetitions and sets is very effective for women due to increased production of glycogen in the muscles. That is, the total volume of load in strength training for women should be gained through a large amount of work done, and not as a result of increasing its severity.
