Strong is the new skinny
Strong is sexy. "As a female and a certified
personal trainer, I hear quite often the
misnomer that women, if we're going to
strength train at all, should stick to light
weights and high repetitions for fear of bulking
up and looking manly," wrote Ryan
Healy in an article entitled "Women: Don't be afraid to lift weights" on boston.com.
The fear of weight training for women lies beneath years of media infiltration. From Barbie to Victoria's Secret, women have lived to believe that skinny is all that is sexy. Cardiovascular endurance became the core of women's workouts as they praised weight loss and feared muscle mass. However, years of believing that weight training is only for men has been entirely revaluated. Current fitness fads like Crossfit, Bootcamp and Kettlebell are breaking the wall between women and weights. It is time for all women to recognize that avoiding resistance training is senseless. Muscle is strength. Strength is sexy.
Knowledge is power. If women are becoming firefighters, police and construction workers, why do we halt at the sight of bicep curls and leg press? According to Female Strength Training by Matt Brzycki, "It is important to understand that there is no need for gender-specific strength training."
Charles Poloquin, a world leader in strength and health education, has stated that unless women were to ingest testosterone, it is not possible for women to gain muscle like men do. The American College of Sports Medicine concurred that large amounts of estrogen in women's bodies prevent bulky muscle size.
According to Resistance Training lecture notes, neurological adaptation (improving stimulus of muscle due to regular training) is another reason why women gain a great amount of strength and little gain in size. This theory was proven correct over 50 years ago when a 1960 study demonstrated that females can increase their muscular strength to a great degree without the increase in muscular size. Further research in 1974 found that out of 47 women, not one of them gained even a quarter-inch of muscle size. Therefore, the fear of transforming into a bulky Olympic lifter from strength training a few times a week is a complete misconception. Knowledge is power. Power is sexy.
Use weight, lose weight. It's true! Stop ignoring the facts - muscle gain increases fat loss. According a study done by Wayne Westcott, Ph.D., the average woman will lose 3.5 pounds of fat and gain two pounds of muscle when strength training two to three times a week for a two-month program. In addition to burning 35 to 50 calories for every pound of muscle gained, one will lose more calories while sleeping when maintaining more muscle mass.
However, weight loss is only one of several reasons to start training with weight. Busy student? Improved sleep, mental focus and a stronger immune system will keep you going. Stressed out? High-intensity exercise, specifically weight training, is prescribed to people who suffer from anxiety. Inflexible? By training with a full range of motion, strength training improves flexibility. Reaching middle age (and all the health problems that come with it)? Bone density as well as muscle function will be improved, and maintained, reducing the risk of osteoporosis. Health concerns? Strength training decreases the risk of developing chronic diseases like cancer, diabetes stroke and anemia. Gaining muscle can also give women curves in those desired areas. When you look, the part, you feel the part. (For more ways workouts can help, read the full article at tinyurl.com/strongissexy2012.) Gain strength. Stay sexy.
Basics for beauty. High rep, lightweight training will not develop muscle tone in women - myth busted. According to Poliquin, the only thing it may do is make one lose their existing muscle! The American College of Sport Medicine suggests that healthy adults should include fullbody strength training (at minimum) twice per week, performing eight to 12 repetitions per exercise.
In order to produce lasting results, use a weight that challenges you at the last two repetitions, according to Poliquin. Leg press, chest press, seated row and calf raise are considered to be the "core four" exercises that true beginners should start with. However, if time permits, it is best to do eight to 10 exercises in order to ensure a fullbody workout. Other techniques that should be considered when strength training are to train for no more than an hour; train with controlled tempo, and to train from largest to smallest muscle group. Remember to keep it SAFE — do not be afraid to ask questions! Trainers can help you get the most out of your workout (and tell you how to use that weird-looking machine).Train smart. Train strong.
The spice of lift. Have you ever heard that variety is the spice of life? Well, variety is the spice of strength, too. According to the American College of Sports Medicine, boredom is a common reason why people stop exercising. Joe Franco, a writer for bodybuilder. com, said it best in his article "10 reasons women should do resistance training": "Resistance training does not have to be hitting the weight room with an all-male crowd and intimidating machines."
Many studies have proven that working out in groups is beneficial for one's body and mind; group exercise classes create social opportunities, motivation, accountability, as well as physical benefits. From beginner to advanced athletes, group fitness classes are beneficial because of the structure, safety and variety of exercise. Whether it is outside, or inside, high intensity or more on the fun side, there are countless opportunities to grow (muscle) with others! Just to name a few classes: TRX and Kettlebell focus on strengthening the core and everything attached; Bootcamp and Crossfit test your physical and mental abilities; Group Power and Group Active focus on strengthening all the major muscle groups. While Zumba may be a grooving good time, and yoga may give you time to reflect, be sure to attend classes that focus on strengthening your body at least twice a week. Spice it up, grow in groups!
Strength is freedom. "I train like a girl, try to keep up" - You. Having the ability to move boxes on moving day, hauling the grocery bags into your house, lifting up your child from the ground or carrying five textbooks from one class you another are only a few examples of how strength training can directly influence everyday tasks. Having the ability to flip a tire, sprint to the end of the road, powerclean your max or plank for more than a minute — strength can be fun and rewarding. "It never gets easier, you just get better!"
In order to be the best you can be, practice the principle of progression. Apply the two for two rule: if you can lift two repetitions above your target reps for two workouts in a row, increase the load by 5 per cent (which will knock two reps off). Knowledge of when to take it to the next step is vital for muscle gain. In order to improve, one must challenge oneself.
The sense of empowerment is the greatest benefit of resistance training. Just do it? Just did it! Direct that newfound confidence into your work, family, studies or even dating life. Realize that your body and mind improves from strength training as little as two times a week. Make goals, record your progression and be proud of your strength! Now that the myth is busted, and the excuses are lame, get out there are show them what you're made of. It's time to be strong, it's time to be sexy.
Andrea Lewis is a Fitness and Health Promotion student at Fanshawe College.
Editorial opinions or comments expressed in this online edition of Interrobang newspaper reflect the views of the writer and are not those of the Interrobang or the Fanshawe Student Union. The Interrobang is published weekly by the Fanshawe Student Union at 1001 Fanshawe College Blvd., P.O. Box 7005, London, Ontario, N5Y 5R6 and distributed through the Fanshawe College community. Letters to the editor are welcome. All letters are subject to editing and should be emailed. All letters must be accompanied by contact information. Letters can also be submitted online by clicking here.
The fear of weight training for women lies beneath years of media infiltration. From Barbie to Victoria's Secret, women have lived to believe that skinny is all that is sexy. Cardiovascular endurance became the core of women's workouts as they praised weight loss and feared muscle mass. However, years of believing that weight training is only for men has been entirely revaluated. Current fitness fads like Crossfit, Bootcamp and Kettlebell are breaking the wall between women and weights. It is time for all women to recognize that avoiding resistance training is senseless. Muscle is strength. Strength is sexy.
Knowledge is power. If women are becoming firefighters, police and construction workers, why do we halt at the sight of bicep curls and leg press? According to Female Strength Training by Matt Brzycki, "It is important to understand that there is no need for gender-specific strength training."
Charles Poloquin, a world leader in strength and health education, has stated that unless women were to ingest testosterone, it is not possible for women to gain muscle like men do. The American College of Sports Medicine concurred that large amounts of estrogen in women's bodies prevent bulky muscle size.
According to Resistance Training lecture notes, neurological adaptation (improving stimulus of muscle due to regular training) is another reason why women gain a great amount of strength and little gain in size. This theory was proven correct over 50 years ago when a 1960 study demonstrated that females can increase their muscular strength to a great degree without the increase in muscular size. Further research in 1974 found that out of 47 women, not one of them gained even a quarter-inch of muscle size. Therefore, the fear of transforming into a bulky Olympic lifter from strength training a few times a week is a complete misconception. Knowledge is power. Power is sexy.
Use weight, lose weight. It's true! Stop ignoring the facts - muscle gain increases fat loss. According a study done by Wayne Westcott, Ph.D., the average woman will lose 3.5 pounds of fat and gain two pounds of muscle when strength training two to three times a week for a two-month program. In addition to burning 35 to 50 calories for every pound of muscle gained, one will lose more calories while sleeping when maintaining more muscle mass.
However, weight loss is only one of several reasons to start training with weight. Busy student? Improved sleep, mental focus and a stronger immune system will keep you going. Stressed out? High-intensity exercise, specifically weight training, is prescribed to people who suffer from anxiety. Inflexible? By training with a full range of motion, strength training improves flexibility. Reaching middle age (and all the health problems that come with it)? Bone density as well as muscle function will be improved, and maintained, reducing the risk of osteoporosis. Health concerns? Strength training decreases the risk of developing chronic diseases like cancer, diabetes stroke and anemia. Gaining muscle can also give women curves in those desired areas. When you look, the part, you feel the part. (For more ways workouts can help, read the full article at tinyurl.com/strongissexy2012.) Gain strength. Stay sexy.
Basics for beauty. High rep, lightweight training will not develop muscle tone in women - myth busted. According to Poliquin, the only thing it may do is make one lose their existing muscle! The American College of Sport Medicine suggests that healthy adults should include fullbody strength training (at minimum) twice per week, performing eight to 12 repetitions per exercise.
In order to produce lasting results, use a weight that challenges you at the last two repetitions, according to Poliquin. Leg press, chest press, seated row and calf raise are considered to be the "core four" exercises that true beginners should start with. However, if time permits, it is best to do eight to 10 exercises in order to ensure a fullbody workout. Other techniques that should be considered when strength training are to train for no more than an hour; train with controlled tempo, and to train from largest to smallest muscle group. Remember to keep it SAFE — do not be afraid to ask questions! Trainers can help you get the most out of your workout (and tell you how to use that weird-looking machine).Train smart. Train strong.
The spice of lift. Have you ever heard that variety is the spice of life? Well, variety is the spice of strength, too. According to the American College of Sports Medicine, boredom is a common reason why people stop exercising. Joe Franco, a writer for bodybuilder. com, said it best in his article "10 reasons women should do resistance training": "Resistance training does not have to be hitting the weight room with an all-male crowd and intimidating machines."
Many studies have proven that working out in groups is beneficial for one's body and mind; group exercise classes create social opportunities, motivation, accountability, as well as physical benefits. From beginner to advanced athletes, group fitness classes are beneficial because of the structure, safety and variety of exercise. Whether it is outside, or inside, high intensity or more on the fun side, there are countless opportunities to grow (muscle) with others! Just to name a few classes: TRX and Kettlebell focus on strengthening the core and everything attached; Bootcamp and Crossfit test your physical and mental abilities; Group Power and Group Active focus on strengthening all the major muscle groups. While Zumba may be a grooving good time, and yoga may give you time to reflect, be sure to attend classes that focus on strengthening your body at least twice a week. Spice it up, grow in groups!
Strength is freedom. "I train like a girl, try to keep up" - You. Having the ability to move boxes on moving day, hauling the grocery bags into your house, lifting up your child from the ground or carrying five textbooks from one class you another are only a few examples of how strength training can directly influence everyday tasks. Having the ability to flip a tire, sprint to the end of the road, powerclean your max or plank for more than a minute — strength can be fun and rewarding. "It never gets easier, you just get better!"
In order to be the best you can be, practice the principle of progression. Apply the two for two rule: if you can lift two repetitions above your target reps for two workouts in a row, increase the load by 5 per cent (which will knock two reps off). Knowledge of when to take it to the next step is vital for muscle gain. In order to improve, one must challenge oneself.
The sense of empowerment is the greatest benefit of resistance training. Just do it? Just did it! Direct that newfound confidence into your work, family, studies or even dating life. Realize that your body and mind improves from strength training as little as two times a week. Make goals, record your progression and be proud of your strength! Now that the myth is busted, and the excuses are lame, get out there are show them what you're made of. It's time to be strong, it's time to be sexy.
Andrea Lewis is a Fitness and Health Promotion student at Fanshawe College.
Editorial opinions or comments expressed in this online edition of Interrobang newspaper reflect the views of the writer and are not those of the Interrobang or the Fanshawe Student Union. The Interrobang is published weekly by the Fanshawe Student Union at 1001 Fanshawe College Blvd., P.O. Box 7005, London, Ontario, N5Y 5R6 and distributed through the Fanshawe College community. Letters to the editor are welcome. All letters are subject to editing and should be emailed. All letters must be accompanied by contact information. Letters can also be submitted online by clicking here.
