Women's training. Differences in programs from men's workouts

In the modern world, fitness has become an integral part of existence for both men and women. The need for a healthy lifestyle and a beautiful, graceful body has led to the development of a huge number of gyms and types of training.

Fitness is the most popular area in sports today. Its main goal is to maintain physical fitness and health through comprehensive training, routine and nutrition.

The lesson plan is based on age, health and gender characteristics.

The main differences between fitness for men and fitness for women

In order for the exercises to give a positive result, it is worth remembering that there are significant differences between the male and female bodies, which must be based on when choosing an exercise program:

1. Target . The most important difference between women's exercises and men's exercises is the purpose of the training. Many women come to sports to say goodbye to excess weight and get a more attractive figure. For men, the goal here is to give the body definition.
2. Physiology . In women, the legs are better developed, and in men the upper body is the shoulders and arms. Therefore, it is much easier for women and men to focus on these parts of the body.
3. Training intensity. Women are tougher than men, but men have more strength.

These features affect the intensity of training. The number of repetitions when performing exercises for women should be greater than for men. But the degree of weight load is less.

Train the same way

In the vast majority of cases, men and women should train the same way. No, I, of course, understand that from an aesthetic point of view, men and women pursue different goals: men most often want to be pumped up and strong, and women want to be slim and fit. The truth is that you can achieve these goals using the same training programs, and you need to realize that you cannot create a sexy and lean figure without gaining muscle mass!

You can't create a sexy and slim figure without gaining muscle mass.

And to build muscle, you must lift weights and provide your body with enough calories to recover. Muscles don't appear like magic, and endless sets of 20 reps with 5kg dumbbells aren't enough either. It doesn’t matter whether you are a man, a woman or a Martian.

The amount of muscle fiber and effort required to lift such a tiny amount of weight cannot be compared to lifting real weights 6-10 times to muscle failure. High rep training has its time and place, but I think it is overrated and leads to poor results.

With rare exceptions, it is indeed much more difficult for women to gain muscle mass, because 10 times less testosterone circulates in the female body than in the male body. And to solve this problem, girls often have to train no less, but twice as hard, as boys.

Men's fitness, its nuances

The fundamental principle in exercises is gradual loading. Aerobic exercises are suitable for the first lessons. At this stage, the body can prepare for heavy loads. Later, when the body is accustomed and ready for the main loads, you can move on to strength training to create a sculpted and beautiful body.

You can combine cardio and strength exercises. For example, running, swimming and pumping your arms, abs and chest using weights.

It is important that classes take place at least once a week. Strength exercises must be alternated with stretching, and breathing must be constantly monitored. Thanks to stretching, blood circulation and metabolism improve, ligaments will become elastic, and joints will become more mobile.

As mentioned above, men's training focuses more on training the muscles of the upper body. The most common exercises are barbell press, lat pulldown from a seated position, or pull-ups. The workout will become more effective if you visit the sauna after it. A more detailed program should be developed by an experienced trainer, depending on individual characteristics.

What are the features of the men's gym?

The gym for men looks like a darkened gym, with weights and barbells scattered in every corner. Clanking iron, loud music and stern bearded men with tattoos. There are such halls, you can’t argue with that. Most often they are located in residential areas and do not attract additional attention with season ticket sales. Half of the equipment there remains from the times of the USSR, the second half was made with our own hands from improvised means. Clients are regulars from nearby houses.

If you want to make a more modern men's room, you will have to put a lot of work into the concept. The first option is to let women understand that this is foreign territory, because these machines, these dumbbells, these locker rooms and other attributes are not suitable for them.

Working out your abs only on exercise machines and mats is for ladies

Features of women's fitness

Women's and men's fitness are similar in many ways and the principle of constructing a program may be identical, but there are a number of rules that distinguish women's fitness from men's.

Firstly, strength exercises with weights should not last more than an hour. Secondly, you should not focus on the amount of weight; it is better to do more repetitions of exercises with less weight. Thirdly, we must not forget that women absorb carbohydrates faster than men and turn into fat, so it is worthwhile during training as much as possible. exclude carbohydrate foods if the main goal of training is weight loss.

And finally, fourthly, in women the muscles of the buttocks, thighs, abs and chest are more demanding for exercise. It is much more difficult to work on them than for men, due to hormonal and physical characteristics.

How do women's gyms differ from men's gyms and vice versa?

The facility is a fitness room “for women.”

The task is to analyze the types of simulators and the number of training zones.

Existing stereotypes - the decor of the gym is made in pastel colors (mostly pink), the walls are painted with butterflies and flowers.

The main classes are fitness and aerobics, which means you need step platforms, fitness balls, yoga mats, and a set of bright dumbbells with weights up to 4 kg. Plus an area for cardio and aerobic exercise. And many, many selfie mirrors.

How is it really going? Women visit fitness clubs for different purposes. Communication is important to some, photo reports for social networks are important to others, others come to improve the physical parameters of the body, and others are eager to achieve sports records. And there are also a dozen or two personal goals that are impossible to describe.

Typical women's gym

Greeted by clothes

Choose clothes that make you feel comfortable. If your figure is still far from ideal, and you feel discomfort because of this, refrain from wearing the clothes in which the handsome men and beauties from Instagram walk around.

Choose comfortable T-shirt/Tank top, pants and high-quality sports shoes.

Are you comfortable in these clothes, do they suit you and do you look pretty good? Great, you're on the right track.

Have you been going to the gym for a long time and want to demonstrate to everyone present the results of your efforts? In this case, you can afford anything as long as you feel comfortable.

A sexy body dressed in beautiful sportswear is guaranteed to attract the attention of the public.

PS Sometimes attention can be unwanted and even unpleasant - this is especially familiar to girls.

A few words about stereotypes

• I will go to body ballet and Latin and I will have a figure like a fitness bikini

Oh, if only everything was as easy as it seems, when you come to the gym, look around, how many fitness bikinis do you see? Hardly! To reach their level, you have to work hard in the gym (like a horse)!

• Women should not be heavy, no more than 3 kg. Have more children

Weights can indeed cause harm, but only if they are handled incorrectly. Although women are naturally weaker than men, this does not mean that they cannot develop strength and endurance.

• I'll swing and be like a man

Do not be afraid! You won’t be able to rock like a man without prohibited hormonal drugs. The body has taken care of you, dear girls, and no matter how hard you try, it will not allow you to develop your muscles to male size

Well, today we looked at the types of training for girls, the physiological characteristics that can affect training, and discussed a couple of funny stereotypes.

I hope you learned something new and useful from this article. If yes, then subscribe and share it with your friends and acquaintances, I will be grateful to you! See you soon!

Fitness program No. 4. Gaining muscle mass at home. Men's training

The following equipment may be useful to you:

1. Horizontal bar parallel bars. Hang it on the wall and get busy.
2. Jump rope. The best fat burning tool for home workouts. You can use a jump rope outside.
3. Dumbbells, barbell, plates, weight belt and whatever else you can afford. Ideally, you will have all of the above with the addition of barbell racks.
4. Rubber loops , TRX loops, expanders and other home exercise equipment.

Day #1

Day #2

Comments on the program:

• The program works all the muscles of the body with an emphasis on building a V-shaped figure. This fitness program corrects your proportions to make you more attractive.
• Progress is carried out in the same way as in the first two schemes. We select the weight and resistance of the exercise equipment based on individual characteristics and capabilities.
• Improvise. You can start training now. No need to wait. It doesn’t matter that there is no equipment in the form of a horizontal bar, loops and expanders. Start with push-ups, crunches, and running. Prepare your body for stress. Instead of dumbbells, you can use anything at the initial stage. A suitable option is bottles with sand or water.

Relax2

Those present are too busy with their own presses, rows, hyperextensions, planks, burpees, etc.

It is possible that you will get a couple of curious glances. Especially those guys who have already taken a bunch of selfies in the mirror and are now lounging around.

No one else cares much about you.

You are more likely to attract attention with your intimidated look when you look around and try to squeeze into the floor in order to fall a couple of floors below, straight to the food court.

If you don't know how to do a particular exercise, ask for advice. From the trainer or one of the visitors. And there you can start a dialogue if you turn on your charm.

Slimness and flexibility at The Base club

What other words can describe slimness? Perhaps this is stateliness, gracefulness, harmony. Slimness is not about kilograms, it is about gait, posture, head turns and the smallest body movements in which feminine nature is manifested. Slimness is the ability to control your body.

Our club has developed classes that will allow you to achieve incredible stretching and flexibility: the Body&Mind studio combines areas that will help you recover after active exercise. Thus, during Pilates Performer training, muscle tension is relieved, ligaments and the spine are stretched, which straightens posture and strengthens the back muscles.

In the “Slender Legs” program, thanks to exercises on the ballet barre, the leg muscles become toned without increasing in volume. At the same time, the muscles of the thighs, buttocks, and abdomen are strengthened. And the “Ballet Posture” program with individual selection of exercises will simultaneously strengthen the muscle corset and abs, as well as relieve muscle tension and increase mobility and blood supply to the spine. One “New Performer Stretch” workout using a special simulator will replace 5 classic stretching lessons.

Go to the “Schedule” section to get acquainted with each program in detail, choose a convenient time for yourself and sign up.

Fitness program #1. Losing weight in the gym

Day #1

Day #2

On the pages of this section we will study programs in dynamics. Static diagrams ensure progress in the short term. After 2-4 weeks, they are useless, since the key principle of fitness is not observed - the principle of progression of loads.

In dynamics, this diagram might look like this:

Fitness program #1. Losing weight in the gym

Training cycle No. 2

Day #1

Day #2

Fitness program #1. Losing weight in the gym

Training cycle No. 3

Day #1

Day #2

Fitness program #1. Losing weight in the gym

Training cycle No. 4

Day #1

Day #2

Fitness program #1. Losing weight in the gym

Training cycle No. 5

Day #1

Day #2

Comments on the program:

• Choose a weight with which you can perform the required number of sets and repetitions.
• Fitness programs do not work without the principle of progression of loads. Regularly increase the weight of the apparatus, the number of approaches or repetitions. Reduce rest between sets and exercises. This will ensure the fastest possible progress.
• Don't sacrifice technique for the sake of speed of imaginary progress. First of all, we focus on technique, secondly, on the speed of progress. These 5 training cycles can take either 5 weeks or 5 months. The speed of progress is an individual indicator.
• Add a healthy diet to these training regimens. Fitness training programs work better when you eat right.

Emotions and rhythm at The Base club

What better than dance suits the emotional nature of a woman?! Dance teaches you to listen to music and listen to your body. It inspires us with beauty and nurtures the soul. When the mind is occupied with movement, and concentration is completely directed to the music, then high loads are almost unnoticeable. “Dance&Strenght” is perhaps the most diverse dance program in changing styles and rhythms with a high degree of power load. It also includes dance cardio warm-up, strength training using choreography from artistic gymnastics and ballet dancing, as well as elements of improvisation and relaxation techniques. The “Dance Grooves Basic” program was created specifically for those who want to express their emotions through dance, who are not afraid to try new things and dream of fighting in a HIP-HOP dance match. And, of course, one of the most popular classes recently is “POLE DANCE”, which takes place on sports equipment - pylons. Despite its dance orientation, it provides a large strength load on all muscle groups.

Follow the schedule of the Dance studio, where all dance training takes place.

On board3

You can send a couple of glances towards the person you like, but it’s better to take matters into your own hands. Praise the guy or girl's physical fitness, ask for a couple of tips regarding nutrition and exercise, and then switch to abstract topics - who are you, how long have you been going to this gym, what do you do besides sports, etc.

Those who are especially daring can offer to refresh themselves after class in a nearby cafe.

Harmony of mind and body at The Base club

The “Body&Mind” direction will appeal to those who want to tidy up not only their body, but also their mind. Residents of large cities, living in a fast pace, especially need energy restoration and release from negative emotions. Under the guidance of a professional trainer, you can not only focus on moving your body, but also achieve complete relaxation of your mind and “pause” the constant stream of thoughts. The “Hatha yoga”, “Power Yoga”, “Vinyasa Flow”, “Ashtanga yoga” programs are built on the principle of sequential performance of asanas (physical exercises), pranayamas (breathing exercises) and meditation. Through control of breathing, it becomes possible to control the mind and emotions, relieve anxiety and relax from the hustle and bustle.

Fitness programs on Hvat.ru

For our readers, we have collected the best basic fitness programs that you can buy in the average fitness club for $50-150.

We will talk about how each program works, who it is most suitable for, and what role each exercise plays in it.

You will understand how to change these programs in order to make progress in the future, and you will master the basic principles of the training process.

Let's start right now.

Social networks6

If you don't have the courage to meet in person, use modern technology. Find the guy or girl you like that has fallen into your soul on social networks.

What to write? That you want to meet/find some company for going to the pool together. Or you want to start running in the morning, but you don’t want to do it alone. Offer a challenge. The loser takes the winner on a date.

Where can I sign up for training?

The Gold`s Gym chain of fitness clubs offers its clients many types of training: strength training for men and women in a modern gym, cardio programs (spinning, swimming, team sports), relaxation fitness (yoga, Pilates), functional training ( TRX, BodyPump).

Our trainers, certified specialists with extensive experience, are ready to support athletes at any stage of training.

Sign up for training at Gold`s Gym and make your body beautiful!

What are the chances?4

A study published a couple of years ago in the popular British publication Dailymail proves that your chances are very high.

The results of the study are generally quite interesting, so we suggest you familiarize yourself with them:

• 97% of respondents claim that their attempts to make acquaintances at the gym were successful;
• 66% were lucky to get a one-night stand;
• 61% of respondents received a date as a reward for their courage;
• 24% of the lucky ones found a permanent relationship.

Also, according to the study, it is better to approach those guys and girls who take special supplements, drink protein shakes and enjoy taking pictures of themselves in the mirror.

Apparently, the rest of the guys just don’t care. They are still trying to teleport back to their home sofa and forget the trip to the gym like a bad dream.