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Understand the differences between female and male workouts

Understand the differences between female and male workouts

Women have a lighter bone structure and a higher percentage of fat. At the same height they are lighter and have less force. But that is not why women should train less weight than men. The main difference between female and male training is intensity. The work of increasing muscle mass requires a more intense workout program with few repetitions and lots of load. This is a unanimous goal among men, but not for women. Women have different goals and needs and are looking for localized fat reduction, fitness and muscle definition. The woman has 30% less muscle mass than the male.

Is there a difference between the reaction of the body of the man and the woman to physical activity?

The reaction depends on the level of conditioning. If you perform an aerobic exercise at 70% of maximal heart rate or a muscle exercise at 70% of maximum strength, the symptoms will be the same for both sexes.

In the female universe, there is a time where the reaction to exercise can be different. In the follicular phase (onset of menstruation), the woman has hormonal changes that leave her with more force. In the luteal phase, which lasts approximately 13 days, and ends with the onset of menstrual bleeding, the force decreases. Today it is common to develop the planning of activities considering the phases of the menstrual cycle, causing strength training to be varied.

The gain of muscle mass

With regard to the practice of bodybuilding, the benefits are muscle definition, weight loss , improved posture, end of muscle pain and increased muscle mass. Detail: Marubado body is almost a utopia for women - they have no hormonal conditions for it.

"Marubado body is almost a utopia for women - they do not have the hormonal conditions for it."

Same with these differences, some women increase muscle mass easily. The ideal is to follow the evolution with an analysis of body composition where we will observe the increase of muscle mass. A follow up every three months is enough.

In order to develop a combined work of modalities with efficiency, the training should be moderate and the sum of the activities can not exceed two hours. If you run ten miles on the treadmill, for example, and then do a heavy body workout, there may be some damage in the results. Choosing what to do first may help.

For those who are focused on losing weight, aerobic work should be the first. For those who want to increase lean mass, muscle work should be the priority. We still have the case of women who need to lose weight and gain muscular endurance at the same time. For these, the circuit shape - where heart and muscle work are blended - is the best option.

Working out the arms

The upper musculature contributes to maintaining posture, helps prevent joint pain and injury, and brings benefits. The main muscles to be worked are: pectoral (fly and crucifix); Dorsal (seated paddle and pulley pull on the front); biceps (direct thread and hammer thread); triceps (forehead and pulley) and shoulders (front and side elevation). The woman should work all the upper muscles, but of course it will not be in the same proportion as the lower limbs.

Spend time at the gym

Regarding the time spent at the gym, women want to have more results without suffering as much. They misuse their time by talking too much and getting ready to train. Many women have more chores than men, so they do not get the time they need at the gym. So we must remind them that the result will only come as a result of work - a month of training can be worth more than three months of bad training.To get the flat tummy

Many women seek professional help getting their tummy flat. This will depend on two factors: low fat in the region and developed abdominal musculature. The suggestion to dry the belly is to perform varied abdominal exercises that work the infra, rectus and supra-abdominal musculature, in addition to the obliques. In the mattress itself it is possible to make more than 30 types of abs - carry out two exercises for each of the divisions already mentioned. The intensity can be increased by increasing the load using the body weight, increasing angle or washers, the volume of repetitions, and decreasing the rest time between sets.


Spend energy and make a profit

Spend energy and make a profit

Not always sleeping or resting is the ideal activity to recharge the energies of a daily life filled with tensions. Work out, yes. And the results are even better if the practice is aerobic. "By improving physical fitness, the exercises make you more willing to perform the tasks of the day," explains exercise specialist Daniel Arkader Kopiler, a member of the Brazilian Society of Exercise and Sports Medicine (SBME).

(Fitness)

Famosas bet on training with electric stimulation

Famosas bet on training with electric stimulation

Coach Salgado Chico is the darling of the famous when it comes to keeping your body in shape and, on your Instagram, it always shows a little of their exercise routine. The latest innovation between Bruna Marquezine, Angélica, Carol Dieckmann and Grazi Massafera has been the training with muscle stimulation.

(Fitness)