Women and Strength Training

Transcription

1 Women and Strength Training

2 Purpose Examine gender differences and issues concerning women and resistance training Educate female athletes about the balance of training components

3 Misconceptions Certain misconceptions about women and strength training have limited the benefits for women due to the design of inadequate training programs.

4 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

5 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

6 Gender Differences Does strength training produce the same effects in women as in men? Body composition Muscle hypertrophy Hormonal responses Strength and power

7 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.

8 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.

9 Muscle Hypertrophy Following a 10, 12, and 20 week strength training program, results indicated no change, or small changes, in female participants body circumference.

10 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.

11 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.

12 Serum Testosterone Concentrations (pre, mid, post) Exercise Men Women 5 0 Pre Mid

13 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.

14 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.

15 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.

16 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!

17 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

18 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

19 Other Factors Nutrition Cardiovascular exercise Sport-specific needs

20 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.

21 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

22 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