As a female fitness beginner, Xiao Yan believes that, first of all, you should understand the difference between male and female fitness exercises.
Some people think that women's fitness is very different. It should be a series of gentle exercises such as aerobics, yoga, stretching and dancing, and should not practice equipment and play with tools like men. Some people think that there is no difference between men and women in fitness. When you lose weight, you run aerobic, and when you shape, you lift iron to resist resistance and grow muscles.
In fact, do you really understand the differences between men and women in sports and fitness, and the particularity of women's fitness?
What are the differences between sports that men and women are good at? Let's take a look at the Olympic events.
Activities for men only:
Boxing, rings, parallel bars, pommel horse, horizontal bar, etc.
Women-only activities:
Synchronized swimming, rhythmic gymnastics, balance beam, uneven bars, etc
Excluding historical and traditional factors, it can be seen that many events that require strong upper limb strength are only men. And the projects that need strong coordination and balance are only women.
What fundamentally determines the difference between male and female sports?
First, the physiological differences between men and women.
1. Male and female hormone levels cause muscle differences.
Muscle, any movement of human body is the result of skeletal muscle contraction. Different hormone levels between men and women lead to different muscle shapes and sizes, which can be intuitively felt:
There are two kinds of hormones in the human body, male and female, but the male hormone is the main one and the female hormone is the main one. Under normal circumstances, the ratio of the two hormones is balanced.
In the field of sports, androgen can indeed increase the volume, strength and endurance of muscles, and can also stimulate the synthesis of hemoglobin, thus improving the oxygen carrying capacity of blood. Both of them can undoubtedly improve their sports ability and performance. This is also an excellent female athlete in many Olympic Games. Their figure and face have some male characteristics, such as the following one.
In female muscles, the proportion of slow muscle fibers is significantly higher than that of men. This kind of muscle fiber has slow contraction speed and small strength, but it can last for a long time without fatigue. In other words, women's natural hormone levels are different from those of muscle fibers, which makes women more suitable for long-term and high-intensity training.
2. The fat content of men and women is different.
Different body fat content
The average woman can clearly see the vest line, and the body fat rate is 18%. If it is 65,438+05% plus appropriate abdominal muscle training, you can basically develop abdominal muscles.
Foreign literature also gives data that the body fat rate to maintain normal menstruation is at least 17%, and the body fat rate to maintain female fertility is at least 22%. Of course, there is also a problem of ethnic differences between the East and the West. This value may not be applicable to women in China. But it probably explains the problem.
Compared with men whose body fat rate is always below 10%, women's body fat is naturally higher than men's 10%, because fat is used to produce and store estrogen. Women's own physiological structure and endocrine system determine that women's fat must be above 9- 12%, while men's fat is above 2-4%. If women's body fat level is too low, there will be many health problems.
Irregular menstruation is one of the biggest problems-whether dieting or excessive exercise, changing the body's heat in a short time may lead to temporary contraction. This is a natural physiological protection mechanism. After perceiving the lack of calories and nutrition intake, the body concludes that if pregnancy is carried out at this time, it will definitely be unfavorable to the mother and fetus, so it automatically turns off this function. So the next time you don't have your period, besides being pregnant, you may exercise too much or lose too much fat.
The distribution of body fat is also different.
The beauty of men lies in muscles, and the beauty of women lies in fat. Women's fat is best deposited on the chest and buttocks, leaving a thin waist in the middle to highlight the fullness of the upper and lower parts.
Because women's body fat rate and fat accumulation distribution are obviously different, the ways and means of reducing fat through exercise and fitness are also very different.
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Second, the training differences between men and women
1. Different training methods
The simple summary is:
Male essentials are "big weight, low frequency and high number of groups"
The essentials of women are "low weight, high frequency and high number of groups"
Women should do less high-intensity explosive training.
High-intensity explosive training refers to short-term high-intensity events such as high-intensity weightlifting, one-time anger weightlifting for three or five times, short-distance sprint and so on. Women's nervous system efficiency is not as good as that of men, so even if women have better endurance, their explosive power is lower than that of men.
Girls can do it more times.
Because of the difference of muscle fibers (slow muscle fibers mentioned above), women are more able to withstand fatigue and do more times than men under the same exercise intensity. In addition, between group training, women don't need so much rest time, on the one hand, because the intensity or weight of women's single training is not too great, on the other hand, because women have strong fatigue resistance. Generally, men need a rest 1 minute, while women may only need 45 seconds.
2. The specific training movements are different.
Men's fitness mainly focuses on strength training, while women do not need developed muscles and clear muscle lines compared with men. Therefore, women's fitness program does not need heavy strength training and very subdivided local muscle training. Women's fitness plan should focus on the chest, abdomen, back, arms, hips and legs, which are the main muscle groups of the human body. These trainings can make women's figure concave and convex, and better reflect the femininity of women's lines!
Because there is little difference between men and women in the strength of lower limbs, the training methods of lower limbs, whether leg training or hip training, are almost the same for men and women.
However, the strength of women's upper limbs is less than half that of men, or even lower (25%-35%), so there are obvious differences in training women's upper limbs. Specifically, it is the back, upper limbs and chest.
Female back training:
A woman's back is a sexy hill, and a good-looking back will give her a lot of charm. But no makeup can beautify an unsightly back, which is often ignored by women because they can't see it with their own eyes, but back training is very necessary for women.
Women are most afraid of widening their backs like men to look like tigers' backs. Therefore, women's back muscle exercises focus on rotator cuff muscles, lower and middle trapezius muscles, rhomboid muscles and so on.
Female arm training:
The training objectives of men and women on the arm are completely different. In order to develop the muscles of the upper arm and the lower arm, biceps brachii and the abdominal muscles of the arm are the representatives of boys' good figure since childhood.
Women have completely different requirements for their arms. For example, the triceps brachii is mainly used to push an object forward or lift it over the head, such as weightlifting and boxing. So it is rarely used in women's daily life. Therefore, triceps brachii relaxation and fat accumulation are inevitable. Therefore, women's attitude towards triceps brachii is more detailed.
So in general, there is no meat worship, the arm meat is not loose, and the dimension is not thick. Beautiful arms in women's eyes are basically like this.
Female chest training:
Let's take a look at the perfect breasts of boys first
Boys need to practice chest wider to look good, and the most suitable action for men to practice chest is push-ups. However, girls should focus on chest exercises. If they practice like boys, they will practice their breasts into breasts, which is not good-looking. Therefore, it is not push-ups that are most suitable for girls to practice chest intensively (to be honest, there are not many girls who can do standard push-ups), but dumbbell bench presses.
Pay attention to the specific movements, put your hands down as close as possible to your shoulders and chest, and don't spread them out like boys.
But, to tell the truth, if girls want to have breast enhancement, they still rely more on eating.
All right, let's move on to the next part.
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Third, the dietary differences between men and women.
1. Girls don't need so many carbohydrates.
People's daily activities (talking, working and walking) mainly rely on carbohydrates obtained from food as sugar for energy supply. Generally, the proportion of male muscles without special training is about 40%-60%, and that of female muscles is about 30%-50%. Because women have less muscles and need less glucose for daily activities, they don't need to eat so many carbohydrates compared with men. If women eat too much carbohydrates, such as rice, noodles, flour and fruit, the excess energy can easily be converted into fat and stored.
Girls should eat more fatty food.
Food fat is good for women's hormones and heart and lung function. The more fat you eat, the more estrogen and testosterone you will have (saturated fatty acids are an important source of cholesterol, and cholesterol is an important raw material for synthesizing testosterone), which is helpful for muscle growth. Low-fat status will lower sex hormones and make the chest more and more flat. Of course, there is a premise that you eat high-quality fat, such as beef, chicken, fish, eggs, avocados, nuts and so on. Instead of fried foods, potato chips, hamburgers and other fats.
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Fourth, the differences between men and women in fitness needs.
Into the gym, boys want to build strong muscles, girls want to build a perfect S-shape, and want to be slim. It is no exaggeration to say that 8 out of every 0 women in the gym are trying to lose weight. In the motivation of losing weight, women's will is absolutely unmatched by men. In order to lose weight, women can go on a diet, take injections, take medicine and liposuction, which is unimaginable for boys. It is no wonder that in the annual Baidu female user search list, weight loss ranks in the top three all the year round.
In traditional fitness programs, dance, aerobics, yoga and so on. It has always been regarded as exclusive to women, because these are gentle and gentle in the East. Men, on the other hand, are keen on lifting iron and mirrors in the gym because they represent muscles and strength.
Xiao slanting has analyzed so much in front. Indeed, because of various differences, men and women have different ways, methods and purposes of fitness exercise. But in daily life, there is no gap between men and women in sports and fitness. In recent years, the change is more obvious. More and more men began to practice yoga Pilates, and more and more women also started strength training. In the past, the obvious 38th parallel in the gym was being quietly broken.