Curated by Gerolamo Cavalli and Gabriele Gualandris
Biological function of the woman: splendid clinic naturally equipped for procreation, therefore for the survival of the species.
And "weaker sex? Everything to see ... the weaker sex is a myth to dispel because the woman, if seriously convinced and followed by a good trainer or athletic trainer, is more practical
But what happens in our gyms? Unfortunately, female workouts are based more on science fiction than on the physiological characteristics of women.
In the gym: as soon as you enter, the obvious thing is certainly that men and women train differently and, at least in the gym, there are pink training cards for women, and blue for men. repetitions, and women who train with very light weights, with an infinite number of repetitions performed quickly and without control.
Female training is often considered as an offshoot of men's training, a B-series training even by some professionals: in short, a situation managed sufficiently and not always with the due level of professionalism that instructors and trainers should always Women, always expect to be followed in your training as well as a man!
Hypertrophy: (increase in the volume of an organ, specifically of the muscles) is one of the most misunderstood concepts about the "effect of" weight training on women, in fact it is easy to hear phrases like "Weights get bigger ... running .... the buttocks are firmed with free body exercises ... I don't do weights because I don't want to get big "are really ridiculous phrases. The glute is the strongest muscle in the human body, why should we train it without load?
Load (weight) is considered training when it is at least 60% of your maximum ( the maximum is the weight with which you can perform only one repetition), vice versa below this load there are no physiological adaptations and consequently there will not even be the results you expect.
On the part of women, regarding hypertrophy, there is commonly a dogmatic and suspicious attitude, for this reason we will see women in our gyms with little results for a long time despite their commitment. There is an approach to training where everything is left. to chance, or to the advice of people without any competence in the matter.
Most women who train in the gym do not have the slightest idea of what advantages they could have, in terms of weight loss and physical well-being, from a well developed and toned muscle; and developed does not mean big, but simply giving strength, tone and shape to a muscle that you already have.
In a woman, causing consistent hypertrophy is not at all easy, in fact, the hormonal equipment needed to cause a significant muscle hypertrophy is missing. The quantity of anabolic hormones is 10 to 30 times lower than that of a man, do not be fooled from the women body builders you see on TV ... theirs is a whole "other story.
All this does not mean that a woman is less strong but rather that with the same training stimuli the adaptations are identical to the male counterpart. Let me explain: if we take a woman of the same weight as a man and with the same percentage of fat (body fat percentage is higher in women normally) the ability to develop strength is identical, except that on average women are smaller in size and like a man of smaller than average size, they develop less strength.
I want to remember that hypertrophy and strength are two very distinct concepts; there may be an increase in strength without an increase in muscle volume (muscle hypertrophy). Normally sedentary people do not use more than 60% of their strength potential, so its increase occurs by stimulating the nervous system to recruit the maximum of available muscle fibers, the ones you already have.
If you ask a woman at what period of her life she felt fitter she will answer, "during the legendary 20 years ..." when that is when her muscle mass and hormone levels are at their maximum .... if you train at high levels. muscle intensity and hormone levels will tend to increase ...... It is possible to be 20 for many years!
Second part, the word to the science of "training"
