The stereotype that power is the destiny of men is as unjustified as possible in principle. The thing is that the female body practically does not contain such a hormone as testosterone. But it is precisely because of his presence that the manβs body is transformed when he begins to attend the gym. Strength fitness for women will not give such an external effect as it seems to many. But the benefits of such exercises are enormous, as they will affect the structure of the body as a whole, improve the womanβs posture and change her proportions to more pleasant ones.
Strength Benefits
The development of endurance and a slight tightening of the figure - this is all that fitness can give. Strength training has much more advantages. Such exercises can have a positive effect on the muscles of the skeleton, improve smooth muscles, and also stabilize and improve the work and condition of the heart muscle.
However, the benefits do not end there. Continuous training entails the formation of a large number of minerals in bone tissue. The end result of this is an increase in joint strength.
However, it should be understood that strength fitness is primarily the development of strength. By this concept is meant the ability of a person to overcome the resistance of a load using his own muscles.
Due to the fact that a person has a limited amount of resources in his own body, it is not possible to work out more than 1-2 muscle groups in one training session.
Varieties of Strength Training
Strength fitness can be divided into several subgroups, each of which is aimed at the development of certain characteristics:
- The first and most common type of training among girls is aerobic. The introduction of a large number of aerobic exercises in strength training helps to increase the load on the heart. The result of a large number of cardio workouts is the powerful development of the heart muscle, enhanced fat burning, as well as muscle drawing.
- The next type of training is called volumetric training. In this case, the majority of efforts are directed at increasing the girlβs muscle mass, as well as at changing body shapes.
- The third type is power fitness itself. The only goal of the training process in this case is the development of such an indicator as strength, and everything connected with it.
There is also a special program. Its essence is that training is used only to develop strength in another sport, that is, to train professional athletes in a different direction, for example, swimmers. In addition, such training can be used in case of rehabilitation after serious illness.
Food
But power fitness is not everything. It is very important to follow a strict diet during class. If the goal of training is to build muscle, the number of calories should slightly exceed the required volume. However, it is very important to ensure that all calories enter the body only from healthy foods. If the need to lose weight, then the number of calories should naturally decrease.
It is imperative to remember the importance of the diet, since the peculiarity of the female body is that it stores fat more easily and builds muscle more difficult when compared with the male one. This feature is also associated with hormones - containing less testosterone and more estrogen.
Training frequency
The most common frequency of classes is 3 times a week. Such a schedule is optimal for beginners. More experienced athletes train more. Those girls whose goal is to lose weight can additionally run on days when there is no training. But in any case, you need to remember that between classes there should be at least 1 day break.