Fitness literally means fitness, and according to the World Health Organization, someone is physically fit to do daily work without fatigue.
In any sport, muscle growth and development depends on many factors such as age, gender, athlete’s level (amateur to professional), genetics, nutrition, and so on. To grow and strengthen muscles in women, we need to know the structural and physiological information needed such as body anatomy, function of the body including the neuroendocrine system, the cardio-respiratory system, and the musculoskeletal system.
Depending on the body structure and the target muscles in the women, the layout of the exercise cycles will be different compared to the men.
Fitness for Women Depending on the athlete’s athletic background, start with endurance training and continue with strength training until the athlete reaches a standard level of fitness and maintains a healthy body shape.
You have to make the best of your body and avoid comparing yourself with global fitness models or specific athletes because, according to the principle of individual differences, individuals have their own structure and physiology as determined by genetics.
Men have higher levels of testosterone than women and women have higher levels of estrogen than men. Testosterone is a male hormone that plays an important role in muscle hypertrophy and stimulates the pathways of hypertrophy and muscle growth in the body. While estrogen is responsible for growth in women. Estrogen plays an important role in the menstrual cycle, and as it matures, it increases the amount of fat in the body and deposits fat in various parts of the female body.
Men naturally have more muscle mass than women because they have higher testosterone levels than men. If you compare the body mass index of an average man to an average woman of the same weight, the man will usually have a lower body mass index (indicating muscle mass). Bigger). Therefore, women are naturally more endowed because they have a greater ability to call up fatty acids during exercise, so they should focus more on strength training. The endurance training that women have to perform has high repetitions or low weights and little rest between sets.
What do women want in fitness and fitness?
Women tend to participate in group fitness classes because it strengthens their spirit of socialization and reduces depression and isolation.
Traditionally, women love diversity, even diversity in the type of exercise program. Just incorporate weight loss and strength and endurance into each exercise with any exercise system. No matter what the name of that sport is. Women are looking for new ideas to lose weight and fitness.
Fitness Program for Amateur Athlete: (First Week)
Use high reps and light weights in the first week to adjust the ligaments and joints and reduce injury. This step can be done using one or two sets of resistance training (dumbbell, halter, sandbag training, etc.) and each movement with 8 to 12 repetitions (for strength training) and 20 to 25 repetitions. Practicing more at an early stage is an unnecessary act, and one cannot gain more power.
According to what was said at a fitness session, the training cycle will be like this.Warm up for 5 to 10 minutes and do a dynamic stretching exercise. Stretch duration is less than 10 seconds. Excessive stretching during exercise can lead to muscle damage.