6 myths about women's weight training, which prevent you to become more beautiful

1. Strength training harm women's spine

This is what is written in the article "Why women should not lift weights":

All the matter in a special unit of the female skeleton. At the fair sex bones are much more fragile and delicate than that of men. Including the spine, which accounts for the main load when lifting heavy objects.

At regular (and sometimes the occasional!) Weight lifting for women is gradually shifted spinal discs, which in a few years can lead to such serious diseases as hernia.

But the truth is that if improperly performed, strength training leads to injury and degenerative changes in the spine, regardless of gender. With the proper technique on the spine the minimum load.

In addition, exercise with weight mean a gradual increase in the load in parallel with the growth of muscle and power indicators. So that the risk to health is practically disappears.

2. Strength training can result in uterine prolapse

Omission of the uterus - is the offset of the bottom and below the physiological cervical border of the weakening of the pelvic floor muscles and ligaments of the uterus. The causes of this disease are many: from birth defects in the development of pelvic organs to injuries sustained during childbirth. The risk factors are almost always mentioned and lifts weights. Some doctors as a preventive measure is not advised to raise more than 5 kg.

But do not confuse ups weightlifting and proper strength training! Carrying bags of cement without preparation, with the wrong technique (with round backs) and particularly in old age (50% uterine prolapse cases are diagnosed in women over 50 years old) - is really inexcusable stupidity and risk health. However, weight training - is quite another.

If weight training with a reasonable weight gain and proper technique helped uterine prolapse, many athletes have suffered from this disease. The facts tell a different story.

The women involved in sports, much better tolerate pregnancy and childbirth, to recover quickly from them and have fewer problems with the organs of the pelvis.

It's all about strengthening muscle bark (Including pelvic floor muscles) that support the organs in place.

In general, the power of literacy programs and training with proper technique will save you from problems with the pelvic organs. But only if you do not have a hereditary predisposition to uterine prolapse and existing problems of the pelvic organs. In these cases, before exercise is best to consult with your doctor.

3. Strength training mutilated figure

Forms overinflated fitness models and bodibildersh like not all. And the girls run by trainers and free weights, assuming that the lessons have enough pairs to muscles swelled and turned the woman into the pitching. In vain.

Even eating more (much more!) Protein or consuming protein shakes, you do not pump up itself mountain of muscles without special preparations and constant rigorous training.

The maximum that you will get from strength training without reviewing nutrition and targeted recruitment of muscle mass - it is more toned body without excess fat. And is not this is the aim of most people who come to the gym?

4. Guys - iron, girls - Treadmill

This myth about the distribution of trainers in the gym from the preceding. And more of the opinion that all the girls want to lose weight in the gym.

Cardio on a treadmill - this is great. However, weight training is recommended even runners: it helps to increase aerobic enduranceMaximal strength-training effects on force-velocity and force-power relationships explain increases in aerobic performance in humans.

A more weight training burns more caloriesEffects of 10 days of endurance exercise training on the suppression of whole body and regional lipolysis by insulinThan cardio with medium or low intensity. Of course, without a review of the diet even here not enough.

After strength training oxygen debt increases, to cover which spent a fair amount of calories. According to a recent studyEPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance TrainingAfter strength training oxygen debt remains at 21 hours: all this time, the body burns more calories even at rest.

Therefore, if a girl wants to lose weight, it needs training with weights instead of long walks or jogging in the low-intensity cardio.

5. Strength training does not help to lose weight, but on the contrary, increase body weight

Strength training helps replace fat muscles. Your weight can stand still or even increasing, and the volume at the same time will be reduced.

No wonder a fitness model urged not to focus on weights and measure their progress with a tape.

Wonderful obvious example - this photo fitness blogger Kelsey Wells (Kelsey Wells). The first photo woman weighs 65.8 kg, the second - 55.3 kg, on the third - 63.5 kg.

Why third photo Kelsey looks more slender, toned and athletic than the first although weighs only 2 kg less? Just because of the percentage of lean body mass. First, she lost fat, reducing weight to 55.3 kg, and then gained 8 kg of lean body mass.

As you can see, strength training reduces body volume, but increased weight due to muscle growth. So do not be afraid of such a quality gain.

6. Women should choose a low weight and high reps

The gym is rarely seen a girl who makes, for example, deadlifts or squats with more weight for 3-5 reps. Many more girls are choosing light dumbbells and do 20 lunges on the leg squat with infinitely empty stamp or bodibarom or engaged on simulators with low weight, doing a lot of approach repetitions.

Such a scheme of women's training naturally follows from the myth that women can not lift weights. Just can not work with more weight, it is necessary to do a lot of repetitions with a little.

But working with large and small weight pursuing different goals.

Performing 1-3 reps with 80% of a single peak, for example, you exercise absolute power. Doing a lot of repetitions with small weights will increase your strength endurance.

To understand how the muscles react to a particular load, it is necessary to understand their structure. The muscle fibers are fast and slow.

Slow fibers (red, oxidative, subtype I) using aerobic metabolism (with oxygen) for long muscle activity. They are hardy, small in size and poorly hypertrophy. That is, exercising with small weights and multiple repetitions, you will not soon will achieve relief body. Proof of this are marathon runners, triathletes, cyclists - durable, thin and sinewy.

Fast muscle fibers (white, glycolytic, subtypes IIa and IIb) operate during high-intensity short-term loads. They are larger than slow fibers, and good hypertrophy.

Exercises with heavy weight and low reps are trained white muscle fibers that grow quickly and provide a beautiful figure pauerlifteram, weightlifters, sprinters.

If you want to quickly increase the relief, be sure to include in your training short-term intensive work: exercises with heavy weight and a small number of repetitions.

If you do not have specific tasks gym, You can diversify and increase training and strength and power endurance, alternating load. For example, in one workout perform exercises with a large weight and a small number of repetitions, the second - with average weight and an increased number of repeats in the set, and the third - with a small weight and a large number of repetitions.

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As you can see, the type of exercise does not depend on gender, but on the tasks that you are pursuing. In the women's training and cardio is the place, and mnogopovtornym exercise with small weights and work out with weights, approximate to one-time maximum.

Properly align their training, take care of proper technique and gently raise the operating weight, and weight training will give you health, strength and beautiful figure.