When a man bench presses, lifts heavy weights and sweats it out in the gym, everyone appreciates the effort. But when a woman does the same, she has to face all the so-called exercise norms (read myths) that have been doing the rounds since decades. Here fitness expert Neeraj Mehta, Director of GFFI Fitness Academy (INDIA) talks about the myths that restrict women from getting the desired results despite hard work. Here is why strength training for women is important.
If you are one of those unlucky ones who have been believing in the myths and stopping yourself from pushing your limits at the gym. Stop right now and sweat it out your way. Here are a few myths that you should ignore altogether to get in a kick-ass shape with all your hard efforts.
Squats are dangerous for women
It is true that women need to give special care to their bones and joints. Hormonal changes, menstruation, pregnancy, menopause, a lot of things happening inside the body takes a toll on their bones. However, it shouldn’t restrict a woman from doing exercises that involves mobility of their joints, such as a squat. Here is how to do a proper squat.
Squats don’t damage the knee joints of a woman, contrary to popular belief. In fact, they are good for the knees. Doing a full range of motion is even better. This movement improves lubrication in the joints, strengthens the connective tissues, ligaments and tendons. They are extremely effective in toning up gluteus muscles, a problem area for most women. It helps in shaping up the lower extremities quite well. So don’t be scared to squat anymore. Read to know if it is okay to do squats with heavy weights.
Spot reduction is best for women
This is how many gyms sell their weight loss packages – tummy reduction, thigh reduction, etc. However, one should realise that it is not possible to lose fat from a particular part of the body. In fact, fat loss happens from the overall body. Like, crunches alone would not help in having a toned abdomen or only triceps extension would not help in defining arms muscles. A variety of exercises that engage arms, core and all other body parts helps in fat loss and reducing weight significantly. Here is how to lose weight at home – simple tips that work like wonders.
Deadlifts are a guy-thing
Nobody knows how this myth cropped up, but it has no truth to it. Deadlifts in a way are effective for women for some valid reasons. First, it stimulates lymphatic gland that are in the thigh region responsible for releasing growth hormones. Second, it strengthens core muscles, hip muscles and leg muscles and help in losing that stubborn belly fat. They are more effective than just doing the crunches. Here is how deadlifts help to build a body that you always desired.
Too much exercising can lead to hormonal imbalances
This is another way of saying that you will look like a man if you lift too much weight – bulk up, pack more muscles and lose on flexibility. And, this is a never dying myth. However, picking up a 7.5 kg dumbbell cannot make a woman look like a man because the hormone that is responsible for men to bulk up and look big – testosterone – isn’t secreted in women. Though women, these days weight train but they are scared to increase their limits fearing man-like muscles. Put those thoughts to rest. However, this is a possibility if you take steroid and weight train. Here are some workout tips for women of all ages from fitness guru Mickey Mehta.
Cardio exercises are better than weight training for women
Irrespective of the gender, both cardio and weight training are important aspects of fitness. When you do cardio exercises like sprinting, jogging, walking or using an elliptical trainer, your body uses both carbohydrates and fats to burn calories, in the process. However, there is nothing like a post-workout recovery after doing a cardio session. So the body doesn’t burn any fat after the session. But during weight-training the body uses the stored carbohydrates for energy and post the session when the muscles recover, the body utilises the stored fats which continues from four hours to 48 hours after the session. While cardio helps to burn calories weight-training helps to burn calories and build muscle mass (not bulky biceps for women, but toned and strong arms). Without weight training there is a possibility that a woman might have sagging and loose skin even after losing all the fat.
So ditch the myths and sweat it out your way.
Originally published on www.healthsite.com
