Women and Strength Training
Women and Strength Training
Strength training refers to the engagement of the body in some form of physical activity or aerobic exercise (Perry, 2007). In women, one of the concerns is whether participation in strength training may lead to a reduction in body weight or not. Two studies in subject indicate such concerns are misconceptions. Research on both genders indicates that the training and work out contributes to an increase in lean muscle mass only, with those for men being approximately twice those for females (Wilde, 2011). Similarly, another study confirms that if one desires to manage their weight, the training is essential (Perry, 2007).
Strength training increases an individual’s metabolic activity, therefore, burning more of calories in the body. As ascertained by Perry (2007), naturally, women have high fat content in the body which is well broken down during the strength training activity to yield the required power (Perry, 2007). A low level of fats stored in an individual’s body causes a reduction in weight, which is the objective of an overweight person. The reduction in weight is purely hormonal level dependent. Studies have shown that the strength training tends to increase levels of muscle building hormones or anabolic hormones like testosterone (Evolve, 2015). It also reduces the levels of muscle destructing hormones, or catabolic hormones like cortisols that end up eating muscles when in high concentrations (Evolve, 2015).
To ensure that I execute the strength training to my client effectively, I will prioritize weight loss as my particular objective. I would then ensure that each workout gets preceded by an efficient and safe stretching routine. It is then followed by a 6-8 week injury prevention and joint preparation phase to ensure their stability before introduction to heavier masses (Perry, 2007). After her adaptation to bring about weight reduction, I would alter the training significantly so as to stress the body further and achieve new fitness. Above all, I would ensure that the entire training process occurs at points well protected by joints to lower the risks of injury (Perry, 2007). Still as part of training, I will maintain progressive assessment by recording her rate of sprinting, walking and working routinely, preferably, after every week of training. All combined, this strategy will guarantee that the strength training succeeds.
Evolve,. (2015). The hormonal response to strength Training. Evolvehealth.nl. Retrieved 19 February 2016, from http://www.evolvehealth.nl/the-hormonal-response-to-strength-training/
Perry, H. (2007). Myths and Misconceptions of Women and Strength Training – by Holly Perry | Phase IV Scientific Health & Performance Center. Phase-iv.net. Retrieved 19 February 2016, from http://www.phase-iv.net/node/350
Wilde, B. (2011). The Effects of Strength Training on Women. Blog.cybexintl.com. Retrieved 19 February 2016, from http://blog.cybexintl.com/post/2011/08/11/bid66545The-Effects-of-Strength-Training-on-Women.aspx