When we talk about getting health benefits from physical activity, we often think of going for a run, going to the gym to ride a bike or elliptical trainer, swimming or playing some other sport. However, we find it hard to believe that strength training using machines and weights is really appropriate for someone who just wants to “be healthy and fit.”
It is known that strength training will cause an increase in the activity of a large part of the systems and apparatus of the human body (nervous system, cardiovascular system, endocrine system, immune system, muscular system, etc.), which will generate highly beneficial responses for the body, giving life to the years and avoiding numerous pathologies (cardiac, cancer, diabetes, osteoporosis, etc.).
One of the main differences with respect to cardiovascular exercise that makes it interesting, as a complement to the previous, is the greater muscle hypertrophy (increase in lean mass), which is generated as a result of weight training.
As we mentioned in a previous post, this gain in muscle mass will have very positive effects on the body, increasing energy expenditure at rest (obesity, cancer, heart disease), regulating blood glucose levels (diabetes), improving bone mineral density (osteoporosis), increasing strength (prevention of injuries and falls), or requesting greater activity of the cardiovascular system (heart disease).
It is said that every decade of life from the age of 25-30, 1-2% of muscle mass is lost if strength training is not done and that from the age of 50, 1% is lost every year of life.
In this way and knowing what has been described above, it would be interesting to be able to combine strength training with cardiovascular training, dedicating at least two alternate days during the week to high intensity exercises (65-70% of a maximum repetition [1RM]); and 2-3 days to cardiovascular exercise in order to improve cardiorespiratory capacity.
To achieve this we must start progressively, in order to generate adherence to this type of training and preventing possible muscle and/or joint pain.
That is why at Evolution Madrid we have qualified personnel to obtain the best results in gaining strength and improving health.
STRENGTH TRAINING IN WOMEN
And here comes the question that many women have: is strength training necessary for them? Well, we will tell you that this type of training is more than necessary for women. And we are not just referring to aesthetic purposes.
The first thing that is important to keep in mind when doing this type of work is the differences between men and women at a physical level, in terms of body composition and physiological responses.
Before puberty, there are already some differences between boys and girls in development, but it is from then on that girls increase their production of estrogen, which increases adipose tissue (fat mass). The percentage of muscle and bone mass is usually lower in women and, structurally, women's hips are wider than men's while their shoulders are narrower.
It is therefore interesting to work on leg strength exercises to support the skeleton and provide it with the necessary tension in order to prevent osteoporosis; work on the glutes to prevent possible knee injuries and lower back pain, as well as core and pelvic floor. Work on the shoulder girdle and dorsal spine to improve the kyphotic and scoliotic posture, which are predominant in women, is also necessary.
But in addition to all this, the woman must go through a menstrual period that will generate physical and emotional changes and that must be taken into account when developing the type of physical activity and/or diet.
The time of menstruation and ovulation is not the same as the time of ovulation and menstruation.
tion when choosing the type of exercise, since the metabolism behaves differently. Therefore, we will focus on the greatest strength work in the transition from menstruation to ovulation accompanied by a diet higher in carbohydrates and leaving cardiovascular and lower intensity exercise, as well as a higher intake of fats, from ovulation to menstruation. (Table).
MENSTRUATION ————————- OVULATION ————————– MENSTRUATION.
Strength work. > Intensity. No strength. Personal work, CORE, resistance.
Increased CHO metabolism. Increased fat metabolism.
Eat + HC. Eat + Fat.
As for premenstrual syndrome that some women suffer from (tension, pain, general discomfort, etc.), moderate physical exercise such as walking and/or hiking has been shown to reduce symptoms.
On the other hand, we must pay attention to the passing of the years in women because it is from the age of 40 onwards that estrogen and progesterone levels drop and women begin to accumulate localized fat in the abdomen instead of the hips, increasing the risk of heart disease or stroke, as well as suffering from type II diabetes.
Once menopause is reached, from the age of 50, 1-2% of bone mass is lost every year of life, so the skeleton weakens and we need to generate stimuli that stress it, such as strength training.
From Evolution Madrid we invite women to take care of themselves and we leave them with a phrase that should change the thinking of many of them about this type of training:
“Not strength training for fear of becoming a bodybuilder is like not going for a run for fear of becoming an Olympic athlete.”
