I'm Fred Wang, the fitness instructor, and I'm glad to answer your question.
Let me show you my photo first, which is the result of several years of strength training, which is what you said, "girls practice muscles."
When many girls are suggested to do strength training, the reaction is often reluctance. The reason is that I am afraid that I will also develop developed muscles.
So will girls really develop very developed muscles?
The answer is yes andno. If you are "lucky enough to belong to one thousandth or even one thousandth of those members who can withstand hard training and strict diet", you may become a bodybuilder. But for most girls, no matter how hard they practice, they can only practice a little muscle line.
Why is this?
First, the difference between male and female muscle types.
Human muscles are composed of two kinds of muscle fibers. One is slow muscle fiber, which is suitable for aerobic endurance exercise and has slow expansion and contraction speed. The other is fast muscle fiber, which is suitable for anaerobic metabolic power exercise and has faster contraction speed. Further subdivided, fast muscle fibers can be divided into fast muscle A and fast muscle B, which are larger than ordinary muscle fibers and more sensitive to strength training. The proportion of a person's muscle type is determined procedurally by congenital inheritance, and the acquired training can only make it from weak to strong, but not change the proportion. In other words, a person who mainly focuses on slow muscle fibers can't be a sprinter or a weightlifter no matter how he practices. There is no gender difference in total muscle ratio between men and women, but there are much more A and B fibers in fast muscle fibers in men than in women. This is also one of the main reasons why men can develop muscles through strength training.
Second, the differences between male and female hormones
One of the biggest differences between men and women is androgen. This hormone causes the growth of male bones and muscles, as well as male body hair and deep voice. /kloc-Before androgen secretion at about 0/3 years old, boys and girls looked alike, with similar height, physique and physical strength. The normal male hormone secretion of women is 10-20 times lower than that of men. Because of this, even if the training and diet are similar, the adaptive response of men and women after continuous training will be very different.
For the growth of muscle fibers, the serum testosterone content in the body is very critical, which is why many illegal drugs contain this hormone. The natural serum testosterone level of women is only one tenth of that of men. After a strength exercise, men's serum testosterone will increase significantly, while women's increase is very small. After 8-20 weeks of strength training, men's serum testosterone level will remain at a high level for a long time, while women's serum testosterone level will remain at a high level under the same conditions, and women's serum testosterone will return to its original state under the same conditions. Another hormone in the body, serum cortisol, is an obstacle to muscle growth. Its level is also important for muscle fiber thickening. After men's strength training, serum testosterone increased and serum cortisol decreased significantly, thus forming a muscle synthesis process. But in women, this process is difficult to happen, because their serum testosterone has not been significantly improved, and serum cortisol has not decreased, forming catabolism, which is not conducive to muscle growth.
Third, the difference of personal size.
Both men and women are big enough to be divided into three types: slender, medium and stout. This difference can mainly be seen from a person's shoulder width, the size of hands and feet, and the thickness of bones. It is difficult for lanky people to gain weight, whether it is muscle or fat. They are not very responsive to strength training, and they are slow to respond. Strong people are more sensitive to strength training.
After more than 95% of girls know the above truth, they should be confident to incorporate strength training into their fitness plan. Here are some other useful common sense.
A: Increasing strength training in the process of losing weight is like a double-edged sword. The effect of aerobic exercise is direct and rapid. After practicing for an hour, I lost 0.5- 1 kg (mostly water, of course). Strength training has a greater stamina, generally lasting 6-8 hours after improving the metabolic level of the human body, and the higher the exercise intensity, the longer the metabolic level will last.
B: Different bodies have different training methods. A lanky lady should not use too little weight just because she is weak. You should choose the weight that each group can do 8- 12 times, and the middle-fat lady can use it relatively lightly, and it is more appropriate to do 15-20 times. It is worth noting that different parts of the body sometimes react differently to strength exercises, so they should be treated differently. This is very common. If someone has thin upper limbs and thick lower limbs.
C: Weight is more telling than weight. Maybe after you start strength training, you find that your weight has not decreased, but has increased slightly. Don't worry, let the fitness instructor measure your body fat. Muscle is denser than fat, and muscles with the same circumference will be heavier than high stools. But the lines are definitely much better Aerobic exercise will consume excess fat under the skin, and strength training can make your lines more obvious.
So what are the benefits of proper strength training for girls? First, permanently reduce fat.
Most people who don't like sports, especially girls, have higher fat content than normal people even if their weight is "normal" because their muscle content is too low.
One kilogram of muscle will burn 30 calories a day, and one hour of strength training will burn a lot of calories about 300-500 calories, depending on the weight of the trainer and the intensity and frequency of practice.
Second, a better physical appearance.
With the same weight, people with high and thin physique look slimmer, because the volume of fat is 20% larger than that of muscle.
Therefore, if you take part in strength training, you will burn calories during training and increase your basal metabolic rate.
All right!
Many fitness girls have a fear of building muscles. They think it's horrible for girls to practice muscles. It is the idea of many girls to want vest line instead of muscle. There are actually many misunderstandings in this, so let's talk about it today.
First of all, it is really difficult for girls to gain muscle.
We all know that muscle growth needs androgen, and the androgen content of girls is about one tenth to one twentieth of that of men. Therefore, it is difficult for girls to build muscles like boys with the same intensity of training.
Second, diet.
There is a saying in fitness: practice three points and eat seven points, which shows how important it is to eat. Body-building meals are generally high in protein, low in fat and low in salt, but there is a certain amount, such as 2 grams of protein per kilogram of body weight, and about 20 grams of protein in 100 grams of beef. Girls eat much less than men. How can they grow muscles when they are not full?
Finally, the intensity of training.
Girls' skeletal muscles are naturally weaker than men's, so high-intensity training is too much for girls. As I said just now, the androgen content of girls is about one tenth to one twentieth of that of boys. Men can get muscle quality training at 10kg, while girls need at least 100kg, which is obviously impossible.
But it is actually necessary for girls to practice muscles, which can not only make their bodies better, but also be of great benefit to their health. The benefits of female fitness are as follows:
1, delaying aging
Women are particularly afraid of aging and sagging skin. Proper muscle gain can't completely stop aging, but it can delay our aging process to some extent.
Step 2 be in good shape
Muscle can increase the basal metabolic rate of women and make women thinner. Practice what vest line.
Step 3 be full of energy
Fitness changes our circulatory system, makes us perform better in all aspects and improves the mental state of the whole person.
So it is good for girls to practice muscles. Muscle is not a man's patent, girls should practice more, because girls are born with less muscle content than men.
Girls can keep fit. After building muscles, I feel strong, which is not to say that it is not good. At least, it's good for their health. After all, everything has two sides, good and bad. The downside is that girls should be more feminine, more attractive and feel feminine. After building muscles, it will have a little impact on your image! But it doesn't matter much! It doesn't matter to practice muscles, as long as you have a good grasp!
No, but it depends on my personal opinion.
I am a girl, but I think I can have muscles and muscle lines. I think it is beautiful and sexy. Do what you think, not what others think. After all, life is a bit bitter. Add some sugar to yourself, and don't care too much about what others say. Just be a beautiful self, and happiness is the most important thing.
Let's talk about the difference between men and women first, then the benefits, and then the methods.
discrepancy
1. Hormonal differences between men and women
It is not easy for women to become muscle women, mainly because women lack testosterone, a hormone that promotes muscle growth. This hormone in men is naturally much higher than that in women, so it is much more difficult for women to build large muscles than men.
2. The intensity of female strength training is less than that of male strength training.
Growing muscles through strength training is actually a process of destroying first and then repairing and regenerating. First, a small amount of muscles are injured by training, and then the muscles are repaired and grown under the action of hormones. Women's more frequent training is generally low-intensity training, which causes little "damage" to muscles. Therefore, the effect of repair and regeneration is very poor, and large muscles will not grow.
Seeing this, many MM have doubts. Since it is not easy for women to build big muscles, why are some female athletes as big as men? I can only say that because they are athletes. It is not surprising that athletes have trained for a long time and experienced some special training events. Except for women and athletes who are naturally muscular, under normal circumstances, strength training for women will not grow muscles, but will only improve muscle quality and enhance the sense of muscle lines.
In this age when women's figure is measured by weight and thinness, there is only one purpose for girls to exercise hard, and that is to lose weight! Not muscle training! You wouldn't think so if you knew the following benefits of women's muscle training.
profit
1. Improve weight loss efficiency
When people consume more calories than they consume, they will burn fat to provide energy for the body, thus achieving the effect of losing weight. In this process, basal metabolism plays an important role. People with high basal metabolic rate have stronger ability to consume calories. Muscle content of human body is a key factor affecting basal metabolism. When human body quality is improved and muscle content is increased, it will consume more calories and produce ideal weight loss effect. In addition, women can avoid losing weight by practicing muscles.
Shape up
Simply reducing fat without exercising muscles, the body lacks muscles, showing a morbid thinness. If you exercise your muscles, you can tighten the muscles in the abdomen, legs, arms and other parts, enhance muscle elasticity and make your body feel more muscular. The whole person looks very fit and sunny.
3. Prevent joint and bone injuries.
Muscle is the "protective layer" of joints and bones. Professor Janet Lord, director of musculoskeletal aging research at the British Arthritis Research Center, once said: "Healthy muscles can reduce the risk of falling in old age. Muscles can help you control your actions. So once you travel, you can reduce accidents within the controllable range, such as wrist fracture. "
prevent premature senility
With the growth of age, human organs will "get old" and "degenerate", and muscles are no exception. Before you get old, I suggest you practice more muscles. Improving muscle quality through muscle training can delay muscle degeneration and atrophy and achieve the effect of delaying aging.
5. Prevent uterine prolapse
After childbirth, a woman's uterus will become more fragile. Many women will have uterine prolapse after giving birth. In fact, this situation can be completely avoided if there is a vest line in the abdomen.
6. Prevention and treatment of heart disease
Muscle strength training can reduce cholesterol and blood pressure levels, help maintain normal cardiovascular function, and prevent and treat heart disease.
Exercise muscles 4
How to exercise muscles
1. Muscle exercise should be done according to your ability.
Muscle training wasn't built in a day, so you can't rush it. Don't even think about it during training. The greater the intensity, the better the training effect. To carry out muscle training, you should do what you can and choose the strength training program that suits you according to your own situation. For example, if you want to practice abdominal muscles, you can do simple and effective actions such as flat support. In addition, obese people should first reduce the fat rate in strength training.
Step 2 change your exercise plan
When you stick to a single exercise for a long time, the "stimulation" of this exercise on your muscles will be weakened. At this time, there will be a situation where the exercise effect is not good. Therefore, when doing muscle exercise, we should change the sports.
Exercise and diet complement each other.
Muscle growth requires a lot of protein. Some people will supplement protein by eating protein powder. But I suggest that women should take this nutrition from their daily diet when practicing muscles. For example, eat more eggs and meat.
Well, how else can you show the femininity of women?
Depends on which level you are asking.
1. In terms of health, I think it's better for most people to be "fragile" than to use bubble meat as long as they practice properly, do not hurt their bones and muscles, promote metabolism and increase their body fat rate.
2. On the aesthetic level, Mabel Yuan successfully won the reputation through a vest line. It can be seen that the current public aesthetics is becoming more and more friendly to the "heroic" girls with full lines and muscles. On the contrary, porcelain dolls such as "Sister Lin" and "Beauty in Illness" are not so mainstream.
3. On the social level, "active fitness" can help people to wash away the spirit of "depression" and the meaning of "mourning", shape a cheerful and determined character, and send a signal of independence, optimism and determination. Zhang Junning and Chen Yihan, two "sister flowers", were originally created by people who love sports. They took several waves of rhythm and circled N games. It can be seen. And many fitness friends around me have greatly expanded their social circle because of fitness.
Judging from the subject's question, I guess I'm more worried about "muscle building", which was once a male-only project. If I do it myself, will it affect my female charm? Please forgive me if I guess wrong.
In fact, what kind of people we are and what kind of state we want to present to the outside world are all very personal feelings. To put it bluntly, "be yourself" is always right. Defining yourself is easier said than done, so I won't discuss it here.
However, no matter what kind of "self" you want to be, whether you are willing to take action and stick to it and eliminate all kinds of external interference and temptation is the key to success. If you are easily influenced by other people's opinions and comments, I think "self" may be difficult to be truly "happy".
Come on!
With the implementation of national propaganda and the progress of modern people's health concept, the fitness industry has developed rapidly. There are many girls who like health and care for their bodies. With the popularization of fitness, there are doubts about how to cultivate novice fitness and their concept consciousness. You don't need to worry that long-term strength training will make you fit, muscular and muscular.
Professional bodybuilders on TV, they have professional systematic training and diet plan, but we are just fitness plasticity, making our bodies more elegant and healthier. It is good for girls to do muscle training, and there are many other benefits.
Benefits of girl's muscle training
Increase immunity. Girls who exercise for a long time improve their immunity and are not easy to get sick.
Increasing metabolic rate The body is in a virtuous cycle, and the fullness of muscle tissue represents the reduction of fat accumulation. Increasing metabolic rate is conducive to eliminating toxins. Ensure good health.
More obviously, obesity and skinny are sub-health states. A muscular body is not only a sign of health, but also a more fashionable dress.
Increase your self-confidence, have a good figure and beautiful muscle lines, and you will be more confident and comfortable in your work and study.
Finally, the training plan must combine work and rest. The combination of various training methods, in addition to muscle training, should also carry out some aerobic exercise and yoga, which is more beneficial to women. I am a rhinoceros who loves health. Welcome to discuss in the comments section.