What muscle groups should women strengthen in particular?
Women should for health reasons focus on strengthening these parts:
- The lower part of the abdominal muscles and the lower part of the gluteal muscles (the hip)
- Lower fixators blades and external rotators of the humerus (grip and strengthening the back and shoulders)
- Thoracic spinal erectors (holding the chest)
- Upper pectoral muscle fibers (reinforcement joints between the ribs and the sternum)
- Deep flexors of the cervical spine (head position)
Myth: Working out with weights is not suitable for women
Given that the female body cannot naturally produce as much testosterone (one of the main hormones responsible for muscle growth) as male it is impossible to get same muscle volume as men. The origin of the myth about bulky feminine bodies are primarily a professional bodybuilders who actually have male characteristics. Most of these women take anabolic steroids (synthetic testosterone) which is the secret behind this high degree of masculinity.
Women interested in weight loss should do only aerobic activity
When losing weight doing only aerobic activity is not enough. If you do not strengthen lose muscle mass you cannot really shape your body well. Women who are focusing only on aerobic activity reach very difficult the body they desire. In addition muscle mass burns more calories and you will lose weight faster.
Aerobic activity improves physical stamina. It is good to do aerobic activities in nature. The most ideal ones are jogging, walking, biking. The most efficient way to burn fat is to keep the body in a medium intense motion for a prolonged period at least 30 minutes. After 15 to 20 minutes depending on the intensity of the exercise your body begins to burn fat. The very ideal is to practice three times a week for about 45 minutes. It is very important that we are moving regularly.
It is recommended to exercise at 65-85 % of maximum heart rate. It’s probably a pace in which we can talk without problems during exercise. Beginners should stick to the lower limit of the recommended heart rate, while trained individuals should adhere to more. If we choose the intensity of the movement too low it will not affect the metabolism much. If you are exercising too intensely you burn mainly carbohydrates and eliminate muscle mass.