Memes and Motivational Posters #29

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Memes and Motivational Posters #29

ESSOP Vs. Women’s Strength Training

Essop Merrick produced videos giving an analysis of women’s strength training. These are mostly instructional with some exercise physiology in the content. While his knowledge is extensive, there are some elements that are critical that are missing from the videos. It is true that men and women can learn from one another when it comes to training. Method is critical when designing a training program. Also anatomical and physiological differences must be accounted for in certain approaches. Simply acknowledging differences does not constitute sexism. Essop stresses that point, but makes general statements about feminism. Not all feminists are power feminists or sameness feminist. The problem as he points out is that they think sameness equates to true equality. Everyone is different and this is not an indication of inferiority or superiority. It is not a stereotype that men are stronger than women; it is biological and physiological fact. That being understood physical fitness capacity can vary among individuals regardless of sex . There are numerous factors that determine physical strength and the video makes the mistake of saying it is primarily testosterone. Genetics, body type, body composition, and muscle fibers play essential roles. If a person is to be scientific in their analysis, one  should do more research. It is not about “defining   strength in a different way”  or “being strong in a different way.” It it is about reaching maximal physical fitness capacity. When men and women train on the same regimen male physical fitness capacity will be higher. This does not mean women cannot reach a level that is high relative to their size and anatomical structure.

            There are multiple factors that contribute to physical strength. Age does play a role in muscular strength. The best period for maximum growth is between the ages ten to 20. As a person ages their muscle mass will decrease if they do not exercise. obviously, as children grow into adults, there strength level increases due to larger body size. Puberty is the period in which males have a dramatic change in endocrinology. Testosterone levels increase causing denser bones, ligaments, tendons, and more muscle mass. Women do not get a strength spurt, rather estrogen and progesterone allow for more storage of fat.

However ,somatotype is also important. While a man may produce more testosterone a man with an ectomorphic or endomorphic body type may struggle to build muscle like a mesomorphic woman. This is independent of endocrinology and sex. Male and female muscles do not differ in terms of histology. Male and female muscles can respond to training and function in a similar manner. There is a difference in the total amount of muscle mass even with highly trained female athletes. Women have a higher body fat percentage even when reaching upper levels of muscular development. Fat does not contribute to strength generation.

Sexual dimorphism effects physical fitness capacity.

 Then there is also the factor of muscle fiber type. This must be clarified before discussing muscular hypertrophy. There are different types of muscle fibers. Fast twitch muscle fibers generate more power, but have less endurance. Slow twitch fibers do not have the same level of power compared to type II fast twitch. Although the type of muscle fibers vary among sex, men on average have more type II muscle fibers compared to women’s more endurance based type I muscle fibers. If an athlete is training for pure strength, type II muscle fibers would be the most helpful. So it is possible for a woman with more type II muscle fibers to have more strength, even if a man is producing more testosterone. Strength and power training is the most effective method for recruiting the most muscle fibers for strength.

 

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The skeleton also is a factor.Bone density is higher in men. The skeleton acts as a support system for organs and houses muscles connected by ligaments and tendons.Limb length also can aid strength. People with shorter limbs can have an advantage in lifting due to leverage factors.  Longer limbs mean more space for muscle compared to shorter limbs. Tendons can provide biomechanical advantage relative to point of tendon insertion. There also remains a difference in upper and lower body strength between men and women partially influenced by skeletal structure. Men have broader shoulders, which means that there is more area for muscle. A woman can build significant strength in the upper body, but smaller shoulder width and size would not allow for muscular levels of the male upper body. Men have an estimated 50% greater upper body strength. There is even a strength difference in the lower body estimated at 30%. Women are closer to men in the lower body.

Genetics and the function of the nervous system also have major roles to play in physical strength. There have been genes that have been identified associated with strength. These genes include PEX14, ACTG1, TGFA, and SRYT1. These genes are responsible for muscle fiber function and the nervous system communication between them. Women are also the carriers of these genes. There are most likely more genes that contribute to muscular strength. The MSTN gene provides directions to myostatin a protein responsible for regulating muscular growth. If an a person has low myostatin levels, then building muscle would be easier. These factors are independent of biological sex and endocrinology. Sexual dimorphism can be flexible in this regard. Neural adaptation is also important to strength. If the motor cortex can be trained to efficiently recruit muscle fibers, this means the body can reach a certain strength potential. The motor neurons are classified as efferent neurons  which working through the spinal cord produces muscle contraction producing  proprioceptive sensitivity. The nervous system has to be included in this discussion of strength.

Motor neurons

Neuromuscular efficiency has to be considered when making strength assessments. This explains why someone who appears to be bigger may not be as strong as someone who has trained differently.  Testosterone is a major help in protein synthesis, which allows for more hypertrophy. Yet.it is  not the sole factor in physical strength.

          Strength depends on which training method is used and the type of muscular hypertrophy it causes. Exercise increases physical fitness levels. There are no women’s exercises or men’s exercises. If the muscular and skeletal system are similar in terms of physiology any exercise should work to produce stimuli.

Even using the term “women’s strength training” seems somewhat inaccurate. Strength training is strength training no matter what a person’s sex is.  The major factors related to it come down to sarcoplasmic and myofibular hypertrophy. The video gives a general explanation of both. Myofibular hypertrophy requires high intensity, low reps, and medium sets. Myofibrils are formed from bundles of myofilaments. Each muscle cell contains these myofibrils and they are responsive to load stimulus. This means micro-trauma must be applied to  the individual fibers inducing repair during a recovery period. Overload must be maintained to see muscular hypertrophy occur. Sarcoplasmic hypertrophy involves medium intensity, higher reps and sets. Sarcoplasm is the energy sources that encase the myofibirls. This includes ATP, glycogen, creatine phosphate, and water. This involves scaroplasmic expansion. The problem is that it would be premature to say which type of hypertrophy favors women. Other factors involved in strength must be realized when considering this.

Hypertrophy

It may appear that sarcoplasmic hypertrophy favors women more in terms of  the disparity in intensity, but there has never been an experimental basis for this. This question relates to whether or not women should train like men or try another method. The best answer is designing a program specific to a person’s unique physiology. There are women who are at various fitness levels and will see more results compared to others. While some methods are not interchangeable   with men and women it can apply to various individuals regardless of sex.

There is a difference is total absolute strength gains. The chart that was made for the presentation gives a least an general estimation of physical capabilities. However there has to be a level of precision. Weightlifting records show  the the total aggregate of fitness capacity.  Crossfit records also provide a more accurate assessment. Weight and height add an advantage.  The performance range differs between novice lifters and advanced ones.

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Weightlifting World Records (men and women)

Strength level wise women can reach the level of an untrained male. Their strength could be slightly more than an untrained male given the trained woman’s size and total weight. This also depends on training method. If a woman only does cardiovascular exercise, this will not dramatically increase physical strength. The act of getting strong is not sexist. The process from going from weak to strong is the increase in fitness. As data shows, women can improve their performance like men if they train, consume the proper diet, and focus on periods of recovery. The major challenge is that for women it is a trial and error method, because very few exercise physiology studies focus on women. The majority of these studies are conducted on men. This causes confusion about how women should best train for maximum performance. Also interpretation of data is important. These are totals of each athletes’ performance. This could mean that there may be a level of overlap in performance when comparing individual male and female athletes.  Women’s athletic performance should not be considered as poor, rather a representation of weight class. Weight class was designed to give smaller people and extremely large people opportunities to compete in sports on an equal basis. Seeing as women are smaller their performance is a representation of their weight class. No one ever says that smaller male athletes are inferior. They are admired for their skill, yet women do not get such accolades.

Strength

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Women can improve their performance, but they have a harder time reaching higher fitness levels. Less muscle means more work has to be done. The difference in metabolism means that women have to be careful with the diet. Activity level most be high enough so that food does not metabolize into fat. Calorie intake needs to be the right amount to provide energy and feed the growing muscles. It is not just biology that influences athletic performance; there are sociological factors.

          There has been for a longtime sexism in sports. The problems does not stem from ignoring the differences or “celebrating the good in one of the groups.” Discrimination stems from bias and prejudice as well as the conviction that certain groups do not deserve the same rights or opportunities. Such thought believes that certain groups should not have access even to the same leisure activities. The reason so few women are present in serious strength training gyms is because they have been excluded in the past. Although women’s numbers have increased in sports it still is below the participation level of males. Cultural standards of beauty and restriction to training facilities kept many women out of sports. The passage of Title IX changed this allowing girls in school the opportunity to play sports. From 1972 onward there would be a dramatic increase in female athletic participation. This a demonstration of how public policy can change a social ill if implemented correctly.

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There are many who want to reverse such changes. Claims of  “reverse discrimination” or attempts to bring down other groups of another are made by conservatives. This is nothing more than an attempt to reimpose the old order. It is too late to keep women out of sports, but there are numerous attempts to undermine it. Limited television broadcast, lack of sponsorship, or sex discrimination are the most notable methods. Gender verification tests, no competitive venues, and public ostracism made it difficult for women to compete professionally in sport. When the modern day Olympics came into existence in 1896, it was a male only event. Although women participated in sports since the ancient world 19th century cultural sensibilities rejected the idea of a physically strong woman.

Fight It was not until 1991 that the IOC  ruled that any new sport introduced to the games had to include women. Despite these gains, women around the world do not have the same opportunity for athletic competition.  Women may be faced with extreme poverty, lack of reproductive rights, or limited education. If a ruling group does not want to share power and continues to oppress, then it must be taken down. So far, certain institutional structures have changed for the better for women competitors. Considering the past women’s advancement in sport is impressive. These obstacles demonstrate why many are still trying to catch up in the sports world.

           Exercise does not differ between men and women. There are no “girl exercises” or “men’s exercises.” This can be described best with the squat and the deadlift. Essop articulates it as a movement pattern. Training with correct form and avoiding injury can create a safe as well as effective workout. The notion that strength and physical prowess was a male only attribute has created a bias against women. The frailty myth was created by 19th century pseudoscience with the conviction that the female body was biologically inferior. Many thought that if women became too strong this would harm their ability to become pregnant. This was proven false in the 20th century and women began to enter the world of sports and fitness.

Strength training is strength training no matter who does it. So saying there is a “women’s strength training” makes no sense. Exercise like the deadlift or squat can best be seen as a movement pattern. Men can even learn many techniques from women in terms of lower body strength training. Women have an advantage in terms of deep squats because of their pelvic structure. Knowing differences between the sexes allows for a more efficient training program that can meet an athletes needs. Intensity and volume can be inversely proportional. That means the heavier the weight, the less time one can lift it. The lighter the weight the more time you have to lift it. Volume can either be adjusted to promote growth or more physical strength. This can to an extent be fluid rather than a set quantitative value. There may be a way theoretically to reconcile the difference in maximal strength between men and women Essop suggests. The approach may be by increasing volume. Splitting such a task into sets reduces the labor or possible strain. This may counter the intensity by equalizing the workload. The variety of exercise can also effect performance outcomes. Women’s looser joints and flexibility  also provide an advantage in particular ranges of motion. Squat, bend, and lunge are the movement patterns for the hips.

There are also three planes of movement which include frontal, transverse, and sagittal. Other exercises also involved in the movement pattern include step ups and hyper extensions. Variety when done will challenge the muscle and allow for significant increase in total amount of weight lifted. There is the question about whether free weights or machines are better. To date there has not been a conclusive study to prove which one is better. The conjecture is that both are best to use, but there is no official verification of that. Women’s recovery from training gives them a benefit, which men do not have. While male absolute strength allows for more intensity, this means recovery periods would be longer. Doing high intensity workouts in such a manner also increases the risk of injury. Women can build immense core strength if they understand that the nervous system is stimulated by the activation by that section of the body. It is not by isolation.

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Using this particular approach can help athletes avoid over training. This still does not eliminate the absolute strength difference between men and women on a similar program. Sexual dimorphism is flexible in particular aspects. Core strength demonstrates through training that some elements one show a small physical performance difference. Elite men and women it is bigger in absolute strength. Becca Swanson is stronger than many men, but would not be stronger than the strongest man.

Her range of strength would even surpass trained males. What can be extrapolated from this information is that being female does not limit athletic potential. Women are neophytes to the professional sports world and developing training programs is an experimental process. There are numerous training programs and  fitness advisory websites, but this can be confusing to a person just starting. There has to be a framework to follow for success.

         Essop reduces the process of strength training regimen to certain steps. The first step requires stimulating the muscles. That would be the exercising process that follows after that . This follows recovery allowing the body to repair and get ready for the next training period. Super compensation is the diet and rest in total. This should be repeated and be consistent.

Essop’s view is that it should be retrospective in function rather that a set schedule. The problem with being set on one exercise, then correct form, and then progressive overload. This may not work for everyone and may just be too restrictive. The objective should be to enhance the body through variety and challenge it. The standard operation of the personal trainer system may be too limited for higher physical fitness targets. The problem is being too focused on one exercise. The emphasis should not be the form its self rather the movement pattern and its particular features. The squat can have the neutral neck, thoracic extension, as well as external rotation of the hands and feet. The femurs of the body will be going back and the hips will be lateral during the hip hinge.

Generally, Essop calls this women’s workload training. It involves several steps. The first step involves selecting a movement pattern. This can either be the squat, lunge, or bend. The second part involves either the two foot, one foot, or split stance. Then comes the question of adding weight loads and which part of the body should this be done to. Starting off one should learn the basic patterns. When the basics are mastered, then one can move on to more advanced movements. This can result in simple training progression. Having higher range in motion can lead to more activation of muscles with less weight. This will result in muscular  hypertrophy just the same as lifting heavy. The only difference may be is that this method would be less strenuous and efficient compared to a longer training program. There are simple exercises that one must remember that exist on a spectrum. These include the bend, squats, and, lunges. These exercises are dependent on which joint is moved first and ultimately effect total activation. The exercises as the video argues is that it functions on a spectrum. The movements are part of this spectrum and doing them a specific way in a rigid fashion may not be the best approach. Having correct form can prevent injury, but it should be understood that exercises are more similar than previously thought. Essop makes cogent arguments, but it must be realized women still need to be studied more in terms of exercise physiology. It cannot be stated with complete certainty what is the full extent of women’s physical fitness capacity.

ESSOP Vs. Women’s Strength Training

The Biomechanics of Women in Combat

The Biomechanics of Women in Combat

Dr. Pamela McCauley is a biomechanics and ergonomics expert who is also professor and director of the Ergonomics Laboratory in the Department of Industrial Engineering and Management Systems at the University of Central Florida.She applies her knowledge to the question of women in combat. If it is known that women are physiologically, anatomically, and biologically different this means training will have to be adjusted. She approaches the problem from a biomechanics and physical fitness perspective. Ergonomics also serves a use from preventing long term injuries or medical discharges from the US military. Combat position ban were lifted, which means women can serve in the Army, Air Force, Coast Guard, Marine Corps, and Navy. Physically demanding jobs may be harder for women who on average have less physical strength and speed. This fitness requirements can be met, without lowering standards. However, gender parity in all branches may not be possible. This text was originally published in 2014, a year after the ban was lifted on women in combat. The US military was using the physical readiness test. Currently there is a shift to make the physical fitness testing be more relevant to the military occupation specialties. Dr. Mccauley’s assessments are mostly correct, but there may be some jobs that women would struggle to get because the physical demands are high.

           To understand Dr. McCauley ‘s perspective one must have an understanding of biomechanics and ergonomics. Biomechanics is the examination of biological systems related to their motion putting emphasis on structure as well as function. This subject of science dates back to the Italian Renaissance when Giovanni Alfonso Borelli pioneered it as an academic discipline. The Italian physiologist was the first to describe muscular movement in terms of dynamics and statics. He also studied other body functions and physiological phenomena of the human body. Biomechanics has become a multidisciplinary science incorporating biology, medicine, engineering, and physiology. There are multiple branches which include sport, human movement, occupational, cell, and cardiovascular biomechanics. Relevant to the discussion of women in combat, this would be classified under human movement and occupational biomechanics. A soldier on the battlefield will be doing the physical requirements of a job and various movements when fighting. It could be argued that some techniques from sports biomechanics can be utilized as well.

Sports biomechanics may help in enhancing women’s physical fitness performance, by understanding the function of the female body under physical activity. Ergonomics also has a relation to biomechanics. It is an applied science which objects are designed so that people can use certain machines or other objects safely as well as efficiently. The goal of ergonomics is to reduce the risk of injury in the workplace. This discipline also examines how workers interact with systems. Ergonomics can sometimes be referred to as human factors engineering.  The US military is in dire need of ergonomic redesign. This is more of an issue with body armor, which has been a culprit in high rates of musculoskeletal injuries. Overloaded gear could cause joint and knee injuries. There is also the problem of poorly fitted armor. This problem is specific to women. If there are mostly men in the branch of the military, the armor produced was mostly for males. Women had to wear male sized armor, which did not fit. This was changed a few years ago when women began receiving properly fitting body armor. This could have been avoided if there was an ergonomic approach. Biomechanics and ergonomics must be applied to combat and training to decrease injury rates.

         The sex difference in physical fitness capacity must be considered. It was revealed  by Dr.  Pamela McCauley  that 55% of women failed the upper body strength testing in marine boot camp. It would be erroneous to take this as evidence that women can not be capable combat soldiers. If the frailty myth were true, then no woman would be able to pass. Another aspect of this would be that the failure rate should be much higher. The 55% statistic would  have to be 90% or higher to make such a general statement that women would make terrible combat soldiers. The physical fitness level of a person matters depending on which branch of the US military is going to serve in. The Air force, Navy, Coast Guard, Army, and Marine Corps have a different set of physical fitness standards.

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The updated fitness standards for the US Air Force.

The average male at maximum can have up to 57 lbs of muscle compared to women’s 33 lbs. The average male depending on their health condition and fitness  can carry close to twice his weight. The average woman can carry half of hers. There is not just a difference in muscle mass, but weight. An average man can be 10% heavier than the average female. The average male body is estimated  to be 30% stronger than the average  female body. Dr.McCauley acknowledges in her statement ”   women tend to have less skeletal muscle mass than men, especially in the upper body (arms, shoulders and chest) though there are conflicting research studies on whether or not skeletal muscle mass alone is actually the best indicator of performance.” Bigger muscles do not automatically mean more strength. Mass does protect from physical trauma. This explains why women experience more injury marching under load. Lower bone density and mass would make marching with 80 lbs  or more difficult for a smaller person. Muscular mass is relevant, but not as significant as muscular strength.  Women must focus on both building strength and mass to prevent injury. Specifically building the mass of type II muscle fibers, which are designed for explosive power.

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Relevant sex difference that could effect combat performance .

 The question becomes here is how physically strong can a woman become with training. Women can experience muscular hypertrophy and gain in muscular strength through weight training. This is the best method to increasing physical strength. Seeing as the average man has more muscle and bone mass their natural strength is higher. Natural strength is the power that can be generated without training. This means women would be starting at a lower physical fitness level in terms of muscular strength. If they lift heavy their strength levels could be equivalent or slightly above that of an average man.

Women rarely reach the same physical fitness capacity as an equally trained man. It is true as Dr. McCauley articulated one does not need to be an elite professional athlete, but certain military occupational specialties require a certain level of physical fitness.  An elite female athlete would not have a problem meeting certain standards compared to the average woman. Women have to train harder to reach a particular fitness level.Physical fitness indicators such as muscular strength are not equivalent among the sexes. The largest disparity is in the upper body. Men have broader shoulders which means they have more space to house more muscle on the upper body. Dr. McCauley has the solution based on physical fitness prior to entry and making assessments match the occupation at hand. Physical fitness would have to be at a particular level for women before they even attempt basic training. Doing this would prepare them for the physical demands of combat.

The average woman would struggle more compared to the physically trained women. This means it would take longer for an average woman to meet particular fitness standards depending on the military occupational specialty. Men who are unfit or out of shape would even struggle with physical tasks. It would be erroneous to believe that every man in the United States would be a capable soldier.  Even with elite female athletes it takes a number of years for them to perform at top levels.

          The difference in muscular strength is significant. Seeing as women’s shoulder joints would be looser compared to men’s this is a greater risk for injury. Strength can be dependent on certain factors which include genetics, age, sex, and endocrinology. Women have less muscle fiber in their upper bodies and produce lower amounts of testosterone, which can be a contributor to muscular hypertrophy. Building upper body strength would be more of a challenge. This requires an understanding of the anatomy of the muscles and bones.

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The muscles of the arms. Such limbs will be important in shooting and hand to hand combat.

 The muscles of the upper body include the pectoralis major, trapezius, deltoid, triceps brachii, brachioradialis, rhomboids, rotator cuffs, abdominal external obliques, pronator teres , and the iliopsoas. Women have these same muscles. A the cellular level there is no difference between male and female muscle. Women are working with a smaller amount of total lean body mass. This would mean that a consistent weight training program would be need to be taken before basic training. This would ensure a higher score on the Army Basic Training  Physical Fitness Test. The goal should be to enhance muscular strength to be able to perform tasks, without using maximum energy reserve.

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The muscles of  the upper body and thorax.

Muscular hypertrophy does result from an exercise regimen. Men’s muscles may be more fatigue prone considering type II muscle fibers are not built for long term endurance.Women may have more of endurance advantage with type I muscle fibers. It should be noted that the composition of muscle fiber type and vary depending on genetics and exercise regimens used. The female body can respond to training. Men will find it easier due to the hormonal difference and their size. Male muscle is bigger, but not of higher quality when examined from a perspective of cross sectional area. If a fit woman can reach the strength level of an untrained man or a little higher, it would seem as if this is a realistic target. The muscular system of men and women is similar enough in which training can have an effect on it. Strength is not only based in the muscular system, it involves neural activity. Nerves throughout the body control movement. Muscle memory does have a basis in the brain and how efficiently muscles can produce power output.Building strength can prevent hospitalizations. According to the US Army musculoskeletal injuries accounted for 31% of hospitalizations for both male and female soldiers. Congress did conduct a study in 1994 looking at the ergonomic,biomechanical, and fitness issues effecting women in the US military. This led to improvements to prevent injuries, but more must be done to maintain the health of the soldiers. Women must engage in upper body exercises. This would include lateral raises, pull-ups, bench presses, triceps extensions, and biceps curls. The entire body would have to be challenged with progressive overload.

          While technology has reduced the complete reliance o physical strength, fitness is still necessary. There may be cases in which a soldier id disarmed of weapons and would need use hand to hand combat.  Guns are in a sense a great equalizer, including planes and other combat related vehicles. If a military does not have these items, the will not be as powerful.

Hand to hand combat is taught to all soldiers just in case of the event that their fists are the only weapon they have. Women are at a disadvantage in terms of  size and brawn. Male brute strength surpasses female physical force.  Men tend to be more physically aggressive. Women’s aggression is more verbal compared to a more physically violent response. The reasons are part biological and sociological. It has been hypothesized this difference are the attributes of the human evolutionary past in which hominids had to fight for mates and hunt. What emerged was sexual dimorphism. Women will have to be trained to be as aggressive as possible and undue both the social and biological restraints. Women can build strength, but they must be good fighters. Learning martial arts can enhance women’s combat ability. Women must be taught how to fight and master a high level of skill to counter attacks that do not involve weapons. It should also be noted that training is a simulation of what battle might be like. The environment is controlled, so that recruits can learn skills.

The battlefield is more unpredictable. There could be a circumstance in which one must literally fight to the death to survive. This is why having fighting skills is essential to soldier training.Simply being physically strong does not make one the best fighter, if they do not have skill. These overlap with similar principles governing self-defense. One does not have to be large to defend themselves. Judging your opponent, learning certain moves, and avoiding freezing during attack are essential elements in combat.

Dr. McCauley states that pull-ups and flexed arm hangs are a good measure of upper body strength. Pull-ups can be, but the flexed arm hangs are not. This was an alternative offered to women, because at one time it was thought that pull-ups were not physically possible for them. Physical fitness standards were different for both men and women on the assumption that women could not meet higher standards. This is why with the movement for a uniform standard is underway. It will eliminate training that does not pertain to requirements to an military occupational specialty and reduce total training time. If women do not meet the same standards and requirements this will only cause a reduction in quality of the armed forces. The standards should not be lowered to merely add more women to particular branches of the military. Dr. Mc Cauley agrees with such an assessment. The increased risk of death an injury would result in a less effective armed force. This would only cause a human resources issue with more anger directed at women as a whole. Women must show they can fight and be competent in their occupational position. This means women have to challenge the long held frailty myth, which continues to be used to keep them out of physically demanding occupations.

          There are some aspects of the female physiology and anatomy  that will not be changed through training.  Running and aerobic capacity will not be drastically altered. The female pelvis is much wider, which reduces total running speed. When women run the rotation of their legs differs. From a biomechanical perspective, a male pelvis is more suited to faster running speeds. The disparity in upper body strength can be addressed easier compared to the difference is total running speed.

Although women are closer to men in the lower body, it is not just the difference in muscle size that effects running speed. The heart and lung play a role in running as well as other physical activities. Women have lower hemoglobin levels compared to men. Smaller hearts and lungs mean that there is less oxygen being transported to energize the muscles. This aspect of fitness may require that women train similar to a professional athlete. Knowing these facts about biology,physiology, and anatomy reveal several points of interest. A portion of women would need to engaging in exercise and physical activity prior to even attempting basic training. Another complication is that America in general struggles with weight related issues and illnesses. Obesity, heart disease, and diabetes are becoming public health concerns, which would exclude many from possible military service. A large section of the American population would have to go on a weight management program. Women would be effected more seeing as body composition and endocrinology makes it more difficult for them to lose weight. Women would have a harder time reaching a particular physical fitness target, even if they were not overweight. There is no exercise or method to increase female lung and heart size to make them faster runners. Such differences lead to other considerations.

          Strength in diversity has become a new maxim in the American workplace. This seems to be more of a token and superficial image promoted rather than evidence of progress. There still remains discrimination, social stratification, sexism, homophobia   and intense racial hatreds. The lugubrious reality is no matter how well women perform they will always be treated with hostility or viewed as inferior by their male counterparts. Tokenism should not be evidence that the US Military values diversity or all who serve. The Trump administration has attempted to ban transgender service members. Such a blatant act of discrimination could later be extended to other groups. Such attitudes make integration of the armed forces even more difficult. The introduction of women into US combat positions will not reduce effectiveness. The only reason it would fail is if US Military leaders deliberately sabotage it.

The real failure comes from policy from the government and the military. The United States was not designed to be an imperial power, but has been moving in that direction ever since the Louisiana Purchase. The thirteen colonies expanded across the North American continent growing bigger with the Mexican War. The American Civil War halted expansion for a brief period and then it resumed. The Spanish American War marked the the rise of American empire. Ever since 1898, the US has been invading or intervening  in  various countries around the globe. This behavior will be the undoing of the nation. Financially it is not sustainable and has already cause political strain. Diversity of the US Military does not hide the flaws or sinister intentions of particular leaders. A nation has the right to defend itself, but not the right to wage aggressive war. Women who do enter these positions should not be used as pawns or propaganda. Women and men should join the US Military with the intention of defending the nation, not being foot soldiers to a successor British Empire. The ideological direction must change in military ranks and US foreign policy. Anti-discrimination should be the goal in hiring and employment related to the US Military. Token chants of diversity will only be reduced to filling quota targets. Doing that would mean two possible scenarios. Standards would be lowered to accommodate larger numbers of women or less physically demanding positions be created. The first option would be a terrible idea, the other may develop due to the changing nature of warfare. Cyber warfare will be common place with hacking being used as a means of espionage and attacks. There is one factor that also effects women’s total numbers in combat occupations. Personal choice is a large factor. Many women are not interested in such jobs or they do not want to take risks. Women may not like manual labor or occupations that involve being physical.

While training can increase women’s physical fitness capacity, there may be some areas too demanding physically. The Navy SEALS have a high training drop out rate. If it is hard for an all male unit, it would be more challenging for women. Attrition rates do effect all soldiers depending on the level of physical activity and exertion involved. This also complicates a draft of women, if a majority are not in the physical condition or shape to even complete basic training. If there is to be true equality, then women should be required to register for the draft. Every male has done so and there is little justification not to do so. Women would need a specialized fitness program to get them in proper fighting condition. However, even with such programs the numbers of women in combat arms would not equal that of men. Men have been a part of the institution since its establishment and women were officially recognized as members of the armed forces in 1978. The combat ban was only lifted in 2013. Attempting to increase numbers rapidly would only lead to disappointment; there should be gradual increases as well as recruitment efforts. Only with a biomechanical approach to training and a rational affirmative action policy can the integration of women into combat positions be successful.

 

The Biomechanics of Women in Combat

Lesa Lewis

Female bodybuilding does have athletes that may not win as many  contests, but they definitely are remembered fondly by fans. Lesa Lewis was such an athlete. Her competitive record was nine years in total. The unique part about Lisa Lewis is that to date, she was probably at the time from 1993 to 2002 the biggest female bodybuilder to ever  appear on stage. Lisa in her physical prime stood at a height of 5 ft 10in and weighed 193 lbs pounds in competition. Her off season weight was close to 215 lbs. Lisa Lewis was literally an amazon in both the height and strength sense. It does not seem so far fetched that she also worked in construction during her competitive career as an athlete. Lisa once said ” I love the competitive part [of the sport].” Lisa also stated ” I love looking in shape and being fit.” She also has expressed she enjoyed traveling around the country to contests and expos. Based in Kansas City, she was probably at the time the most famous female bodybuilder known to fans in the area. Born in 1967 she be came a professional at the age of 30. Lesa retired from competition in 2002 at the age of 35 and some believed that it was too early for a woman with such potential. It is a real shame she never won the Ms.Olympia title, but she demonstrated that a large physique could be balanced.

Her best wins include the 1993 Missouri State, 1994 Heart of Missouri, the 1995 Red River Classic, 1996 Lone Star Classic, and the 1996 NPC Junior Nationals. Her professional debut came in 1997 when she came in first place at the NPC USA Championship. There was a mishap in 1998. That year Lisa was disqualified in the IFBB Ms.International for testing positive for a banned diuretic. This was only a minor setback and she won the 1998  Jan Tana Classic. Lisa Lewis only was able to get a 4th place in the 1998 Ms.Olympia and a  5th place in the 1999 Ms.Olympia. It is shocking that she did not win at least one, but there may be a reason for this. The 1990s to early 2000s was a transition period in which female bodybuilding judging standards were changing. This period was the Lenda Murray and Kim Chizevsky period, so the competition was formidable. Lewis competing as a heavyweight was a dominating figure. Her arms measured 17 1/2 inches and a chest of 43 inches. Lesa consumed a total 7,000 calories to maintain such a body.

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There were times that Lesa had mixed feelings about her size. Sometimes she was shocked looking at past competitions at how large she became. She once said that in response to a question what she could change about bodybuilding was “don’t let the women get too manly.” This seems like a ludicrous statement, because muscles do not make women manly. Strength and power have been associated with men for so long many forget that women can be that as well. Lewis presented a physique and grace that was exceptional on stage. Lisa Lewis also made an appearance for the TLC documentary Bodybuilders in the year 2000.  During the interview Lesa’s mother and sister were interviewed.  They were not as supportive at first. Her mother admitted that she thought it was an activity that was more suited for men. Lesa’s sister thought it was weird. They became supportive, when they saw her perform and that changed their minds. Lesa’s mother revealed that Lesa was the tomboy growing up.

Lesa’s mother was her greatest role model. When Lesa was asked who was her favorite bodybuilder. she did not have one. She cited various athletes which body parts that she wanted to emulate on her own physique. She liked Lenda Murray’s shoulders. Lesa also liked the look of Puala Sukzi’s back and Vicki Gates’ biceps. Sue Price she proclaimed had impeccable vascularity and cuts. Lesa also cites Laura Creavalle and Kim Chizevsky  as excellent bodybuilders. Women can carry mass and make it look good. Staying in that kind of shape requires a strict diet. However, Lesa just like everyone else loved certain foods. Donuts were her favorite junk food. Turkey and salads were also some of her foods of choice.

lesa has stated that her legs and shoulders were her best body parts. However, it is hard to say that the overall physique she presented was not excellent. Her efforts created an impressive aesthetic of both size and symmetry.  This is difficult to master and present on a bodybuilding stage. Her observations of other competitors paid off. She also for her training incorporated walking and running into her fitness routine. Lesa would do this for at least 45 to 60 minutes. Other than working out, Lesa enjoys jazz music and movies. Normally, there are a section of fans who say the larger aesthetic is too much, but even detractors have to admit that Lesa Lewis was impressive. By the early 2000s  there was a move in the direction to a female bodybuilder with less mass. Lesa said in the Bodybuilders documentary that it was not a negative development, but the judges needed to give some time for the women to make adjustments. Lesa Lewis retired from the competitive stage in 2002 with nine years as a bodybuilder. It was an incredible number of years and ever since it seems Lesa has been away from the fitness industry. She was a talented IFBB pro.

Lesa Lewis

Varying Weight Training Intensity Increases Growth Hormone In Women

How Weight Training Increases Growth Hormone

This study produced by the American Physiological Society found that women who are involved in a long term weight training program will produce more growth hormone. The study involved  the following scientists and universities : Kraemer, Jeff S. Volek, Barry A. Spiering and Carl M. Maresh of the University of Connecticut, Storrs; Bradley C. Nindl, U.S Army Research Institute of Environmental Medicine, Natick, Mass.; James O. Marx, The University of Pennsylvania, Philadelphia; Lincoln A. Gotshalk, University of Hawaii at Hilo; Jill A. Bush, University of Houston, Texas; and Jill R. Welsch, Andrea M. Mastro and Wesley C. Hymer, The Pennsylvania State University, University Park, Penn.  It seems that the female body is more complex than previously thought. This study was produced in 2006 and was published the American Journal of Physiology Endocrinology and Metabolism. The investigation shows that women are capable of building strength and muscle. It also allowed physiologists to understand to a greater degree how weight training in general improves metabolic function and muscle mass. Growth hormone was responsive to moderate and heavy exercise under regimens that contained 3 to 12 repetitions with varying loading. If women are attempting to build as much strength as possible then their load bearing activities must vary. This is also beneficial for building a stronger skeleton and avoiding bone related diseases. The role of endocrine function is more intricate than previously thought. This is why women’s endocrine physiology must be considered to create training programs to enhance performance.

         Hormones are chemical messengers that are transported through the blood stream. They are directed by an endocrine gland  or isolated gland cells which allows for a physiological response to be triggered. This happens in cells that contain receptors for a particular hormone. Hormones can be categorized in three different classes.

Hormone function

These classes are peptides, monoamines, and steroids. The pituitary gland must labor hard to maintain  Hypothalamic–pituitary–target-organ axis. Hormones are just one way in which the human body can communicate from cell to cell. Gap junctions, paracrines, and neurotransmitters perform these functions. Growth hormone acts as a repair worker acting as a builder. Its function is anabolic based. Somatotropin (growth hormone)  expains why children rapidly grow when the reach a particular stage in puberty. The pituitary gland is the conductor, which resides near the hypothalamus. It has a posterior  and anterior  section which both sections produce hormone for the body.  Hormones are not only important to communication between organ systems, but they do effect the performance and training of an athlete.

     The endocrine function is different for females compared to males. It was once believed that women were at a physical fitness disadvantage, because they produced more estrogen. Men’s greater testosterone allows for a body of lower body fat percentage and more muscle mass. However, it seems that when women train at a certain intensity, growth hormone acts a source of muscle and bone development. So, there is not a hormonal disadvantage rather a physiological difference. If the female body does not produce high amounts of testosterone, it merely relies on another hormone to produce bone and muscle growth in response to stimuli.  Depending on the fitness training stimuli the results would be better for building strength on ones that cause growth hormone to respond. Growth hormone is produced in the pituitary gland and has other functions. It contributes to halting tissue break down, fighting stress fractures, and improves metabolic function.

Growth hormone molecules  are composed of 191 amino acids. These molecules are capable of fragmenting into smaller units. These fragments can attach themselves to other molecules. Growth hormone can also attach itself to binding protein. There exists 100 variations of the growth hormone molecule. Growth hormone comes in different forms depending on its function and role in a particular task.  What researchers did in this study was to used the technique of measuring immune response. Immunoassays are examinations that are conducted by physiologists to detect changes in the immune system. The   tibia line rat growth assay also detects biological function of hormones.To find out more the experiment involved subjects doing exercise for a certain period of time.

        The experiment involved subjects separating into two groups. The first group would train upper bodies only. The second group of participants would perform total body training . The reason for separating the training in this fashion was obvious. If women have lower levels of upper body strength and can increase it through training, it would be easier to detect hormonal or physical changes in this region. Women do not have stronger legs than men, but are closer in strength to men in that region of the body.

There was also a subdivision within those groups. Half used heavier  weights with fewer repetitions. The other sections used lighter one with a more repetitions going up to twelve. Blood samples were acquired both prior and after the training experiment. This experiment lasted for 24 weeks. This was enough to make several conclusions and assessments. The presence of growth hormone depended on the exercise or training regimen used. Growth hormone’s appearance varied with the test used  for detection. This implies that the pituitary gland adjusts the amount of growth hormone relative to weight training stimuli. The body possibly has the ability to adjust the amount of growth hormone or type depending on the activity. The larger sized variants of growth hormone will be produced more if a woman does more heavy lifting.

sperling_fig2_450_288_42087 Growth hormone has multiple functions in the human body. There is a possibility that it has an effect on muscle fiber distribution fiber itself. Growth hormone also contributes to both amino acid transport and metabolic tissue energy expenditure. There are different types of growth hormone, but they will not respond in the same way. It is unknown what effect oral contraceptives would have on women in relation to this. The authors of the study intend to investigate that further. There should be some factors that could have effected the experiment. The tests given may not be as precise when measuring hormone changes in the blood stream. It does not seem like a major factor, however could women’s menstrual cycles effected them during the training sessions? Also it should be accounted for the fitness level of the participants. If there were women who had weight training experience, this may cause an alteration in data. If another experiment were to be done it may have to be another subdivision with women in an experienced or non-experienced weight training group. So far, it looks as if this is correct, but it needs more study.

           This would seem like an advantage in terms  of endocrinology in regards to women embarking on fitness programs. This would not be enough to close the physical strength gap between the sexes. Growth hormone as the study indicates functions similar in a role of what testosterone who do in a male under a particular training regimen. It is not an exact substitute, rather it is a difference produced from sexual dimorphism. Puberty and the physical changes that come from it explain the differences in elements of physical fitness capacity. Women produce lower levels of testosterone, but it does serve a purpose in their bodies. Bone strength and ovarian function are the roles testosterone plays in females. The hormone may also be important to women’s sexual functioning as well. The physical changes are documented by the Tanner scale, a chart that displays the gradual development of the body during puberty. James Tanner developed the modern growth chart as a guide for pediatricians. He also was a pioneer in using human growth hormone to treat children with endocrine disorders related to body development. During the tanner stages men’s testicles will increase in size increasing the amount of free testosterone in the body. Ovaries produce more estrogen compared to androgens. There are five stages on the tanner scale in which genitals and body composition will change due to the function of the endocrine system. Pubic hair emerges in both sexes and physical growth will transition a child’s body to a full grown adult. Men get their strength spurts around the fourth and fifth tanner scales. Women do not get strength spurts during this stage of the human life cycle.

Prior to puberty there is no difference in strength levels between boys and girls. When puberty causes hormonal changes which increases men’s physical fitness capacity. This mean under the same  training conditions women would not reach the same strength levels. Theoretically, if a woman were to train with a method that increased her somatotropin levels, she may get stronger than she would have with another technique.There still is a question about what are the full extent of women’s physical capabilities see as it has only been recently that there has been study on this subject. The nature and function of hormones relative to training seems more intricate than what exercise physiologists would have expected. This new information could also contribute to medical advancements as well. There is still more to learn about the human body and women’s bodies in particular.

 

 

Varying Weight Training Intensity Increases Growth Hormone In Women

Mina Farook: The Main Reason Women Should Build Muscle

Why Women Should Build Muscle

Mina Farook a weightlifter and athlete explains why women need to build muscle. This is not for the purpose of a fitness trend or sudden leisure activity, rather for the improvement and maintenance of women’s health. As more information is being uncovered by biology and health science, there are more techniques to combat chronic illness and other health risks. Women should be physically active to have a high quality of health. Women on average live longer than men. Having longevity also increases the risk of getting age related diseases such as dementia or heart disease. Taking the necessary steps to preserve health can reduce risk factors. Mina Farook hopes that women building muscle will be the next beauty trend. To a degree it has, with crossfit and women’s involvement in sport at a record high. Farook gives a basic explanation of strength training and proceeds to give the benefits it gives in terms of health. Strength training can improve not only muscle and bone health, but protect the body at a cellular level.

       The general definition of strength training as Farook explains involves using resistance to induce muscular contraction. This results in the building of strength, anaerobic endurance, and skeletal muscle. One misconception must be addressed. A persistent myth is that women’s bodies are not designed for strength and that such training is not for women. These ideas are false and based around the frailty myth. Women’s muscle cells are the same compared to men’s muscle cells. The difference is related to muscle fiber type, size, and endocrinology. Women could benefit more form strength training. Another myth is that women cannot not build muscle. This is incorrect as well. Muscular hypertrophy can be induced by weight training. Depending on diet and training method women can gain considerable size on relative to their skeletal frame.

Women’s bodies can respond to training stimuli. There has been a longtime stigma about women and exercise, which as been decreasing over the past decades. The old pseudoscientific convictions are being discredited about women’s physical abilities. Women can now enjoy the health and psychological benefits of physical activity. There is a possibility that strength training may be a good anti-aging technique. Besides the obvious health benefits there is also a paradigm shift that women go through in the fitness culture. Farook explains it best as “imagine a process of living that actually makes you super human.” She delineates further : “imagine a lifestyle that makes you better, stronger, and smarter and keeps on improving your personality.” As Farook articulated it is more than just working out to look a certain way rather, it is a transformation in mentality. Women just do not want to look strong they want to be stronger mentally and physically. There is a new found sense of self and confidence. This spreads to other areas of their lives.

There has been a new era of human history reached. Women are enjoying more power and living longer lives than ever before. There are still some areas, which women lag behind. There are nations in which gender disparities are wider. However, it is only a matter of time before these problems will be reduced. Reproductive rights and access to adequate healthcare are challenges facing women globally. There is a means of taking control of ones health. Women are becoming more active in sports and fitness. Strength training is no longer considered a male only activity. Women can lift weights, use kettle bells, and other exercise equipment.

It can be more than just a hobby or serious sports endeavor. There are enormous benefits that can improve and maintain health. Mina Farook only examined the benefits from the point of mitochondrial physiology, but it goes beyond that aspect. Keeping the skeletal, muscular, and circulatory systems healthy protects a person for chronic illnesses.

       Mitochondria are essential to life. These organelles must take carbohydrates and fatty acids then break them down for energy production. This allows fro the generation of adenosine triphospahte. Mitochondria also have the ability to synthesize proteins for their own use. They are involved in the transcription process of both DNA and RNA. Ribonucleic acid then does transcription for amino acids. Amino acids are the components of proteins.

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ATP has to transport chemical energy to allow for metabolism. ATP cannot be stored so this requires consistent production within mitochondria. This explains why mitochondria can take up to 25 % cell volume. Mitochondria are so important to biological function cells certain cells can have as many as 2500. The average cell can use up to 10 billion ATP a day. An average adult would needs 3.0 × 1025 ATP to be functional. The typical athlete would be using more considering their activity level would be higher compared to an average person. The athlete requires more, because the higher activity level demands it.

This is no simple feat, seeing as ATP has to be recycled from ADP close to a 1000 times a day. There could be close to 250 g of ATP present in the cell. This correlates to to at least 4.25 watts. When calculated that means a person can produce up to an estimated total of 1200 watts. Health is important even at the cellular level. Cytology does not only reveal the world of  cells, it provides clues to the true nature of health and physiological function.

       The mitochondria are vulnerable to nutrient deficiency. Toxins and oxidative damage are also responsible for health decline. There are nutrients that are necessary for ATP production. These include   riboflavin , niacin, and CoQ10. Carnitine is required for fatty acid transport. These nutrients are part of the β-Oxidation of fats.

Chemical-structures-of-carnitine-and-acetyl-L-carnitine

The citric cycle needs iron, magnesium, manganese, B1, B2, B3, lipotae, and  cysteine. ECT has other requirements. CoQ10 must transport high energy electrons. Magnesium assists in the final phase of ATP production. Riboflavin complex II and NADH also contribute. If there is a long term deficiency or disorder with mitochondria, this can lead to chronic illnesses. Such disorders with mitochondria have been linked to dementia, autism, cardiovascular disease, diabetes, Parkinson’s disease, Amytropic lateral sclerosis, chronic fatigue syndrome , and Alzheimer’s disease. Mitochondrial disorders have even been hypothesized to have links to migraines and early aging. It is possible that mitochondrial health can be the key to increased longevity. The body requires a certain level of exercise and a proper diet.

        Weight training has the the ability to increase ATP production and the amount of mitochondria in the human body. Damaged mitochondria can be replaced when new ones emerge from training. High intensity training has even been found to improve muscular and mitochondrial function in people with Parkinson’s disease. Such a discovery will revolutionize medicine and health science. While some people have this knowledge, many do not act on it.

Busy schedules and certain obligations may get in the way of consistently exercising. Then lifestyle choices can effect health. The prevalence of high fat and sugar saturated foods combined with limited physical activity has caused an increase in health problems. Another problem is related to medical practice. Over prescribing medicines has created a level of dependency. The increase of opioid use occurred under medical professionals, using it as a cost effective method for pain medication to patients. As a result, a large portion of American citizens got addicted. The philosophy about treatment must change. Patients should not be loaded up on multiple medications. The goal should be to have a little as possible and change health habits. If there is no change in habits a person could end up taking multiple medications which could induce more health problems as the result of side effects. While some aliments require medication, others can be controlled through exercise. High cholesterol can be dealt with through this method, depending on its severity. Weight training is a simple way to avoid certain age related health conditions.

         Bone health is critical more so for women. On average, women have lower bone density. Osteoporosis is a disease in which the bone mass is lost and does not produce enough to maintain a strong structure. Bones become weak and are susceptible to fracture. When women go through menopause, bone mass can decrease. If women have lower bone density then that means osteoporosis could be more severe for there bodies. While skeletal mass develops as a person goes from youth to adulthood, bone formation is higher. The problem is that this does not continue and the rate of bone formation and breakdown are now set at different rates. Lifting weights can also contribute to building bone mass.Women overtime could lose up to 35% of their bone mass. There are certain risk factors that increase the likelihood of getting osteoporosis. This includes having a thin body type, smoking, having a sedentary life style, a low calcium diet, high caffeine, and alcohol intake. Family history is also a factor including race. White and Asian women may have a higher risk of osteoporosis.

Bones

The total mass of calcium decreases with age. This is why it is recommended that  older women get at least 1,500 mg per day. Vitamin D is just as important as calcium. That is why low fat milk can be helpful,because it is Vitamin D fortified. Seeing as women have lower peak bone mass in terms of grams of calcium, it important to make load bearing exercises or simple jogging a part of a general health routine .

Having a healthy bone structure will allow an aging person to have more independence later in life. Senior citizens may not want to go to retirement communities or nursing homes. Some want to remain in their own homes, yet are not healthy enough to remain independent.

      Women report having better body image and improved self -esteem form weightlifting .  It also challenges gender stereotypes. For a longtime the female body has been associated with weakness or inferiority. Even though these ideas are falsehoods they persist. Body image conformity is constantly projected over media outlets. This causes in some women to have body image issues and it may result in psychological disorders. Anorexia and bulimia are more prevalent in women than in men. This could become a public health crisis if unchecked. Thankfully, there is change that has prevented such an event from happening. There has been the rise of a new body positive movement. It wants women who are larger to accept themselves and reject a single paradigm of beauty. This also needs to be extended to women with muscle. Even female athletes are criticized for being “too big.”

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If women are becoming more powerful in other areas of life, why should they be denied the physical power of their body? There is no rational argument against women developing themselves physically. It may offend certain preferences or be repudiated by traditionalists, but there should be no reason they should be denied control of their bodies. There is the dated and conservative idea that women and muscles do not mix. Even the most liberal or people who consider themselves open minded either repudiate such a look or are apprehensive about it. It is time for society to realize that a woman is more than just her appearance. The double standards must be challenged. Strength is not a masculine or male only attribute. Women can be strong and they should not have to be vituperated for demonstrating it.

Women should also partake in the benefits of physical fitness. This is a dramatic statement and a very empowering one. Some third wave feminists use the term empowerment ad nauseum, but do not seem to put that into practice. Here women have taken that message literally and have made their bodies strong.  Besides this benefit of improved self-esteem and more positive body image to can go beyond just mere health improvement.

          Women are not physically safe in many societies around the world. Domestic violence, sexual assault, or physical abuse is directed at them.  There is the false idea that men are the protectors of women, when it is more likely they will be their abusers. Women have absorbed this idea thinking they need a man to feel safe and for protection. The harsh reality is that their partner could end up being their abuser. This is why women need self-defense and physical strength. Having such precautions can contribute to reducing the problem of violence against women.

Map3.1NEW_Womens_Physical_Security_2011_compressed Women must learn to take control of their own security. One problem with the # Me Too Movement is that it does not emphasize an offensive approach. While institutional and legal changes can combat rampant sexual harassment and assault, this may not be enough. Part of being proactive is that women must learn physical skills and build the strength to properly execute them. Doing this will deter violence as well as more strict laws.

Self defense is important for women.

Having at least some strength will help women combat violence directed at them. Violence against women is a major public  health crisis. There have been improvements in regards the rise of women’s shelters and rape crisis centers. However, these services are not evenly distributed throughout the world. There was a time in which the practice of wife beating was not considered a crime. Women in many societies were considered property and such violence was not considered criminal. There are still countries in the world that do not have domestic abuse laws. There are even some nations that want to reverse them. The Russian Federation decriminalized some domestic abuse laws. Women attempting to flee from violent abuse or protect themselves have a more difficult time in Russia. The push came from the Orthodox Church to change the laws. Normally, women are worse off in a traditionalist or religion based cultural atmosphere. Now more than ever is the time for women to understand they are responsible for their own protection. The legal system or government may not be there to provide protection against violence. Learning physical skills and building strength can ward off some of these attacks.

            There is also the problem of the growing rate of obesity. This is no longer confined to the developed nations, but is spreading to developing nations. The prevalence of fast food and high sugar based diets has caused weight problems across the world.Sedentary lifestyles and limited physical activity have also contributed to this development.   The United States and the United Kingdom may find themselves in a huge public health crisis if this is not addressed and if the healthcare systems are not functional. Combine with the fact that people will live longer and beyond the age of 65 this poses a financial and social problem. Relevant to women’s health, they would be more vulnerable to obesity due to their endocrine function. Naturally women have more body fat no matter what their physical fitness level is. Differences relative to metabolism are significant, because women burn less calories compared to men in a resting state. This would mean obesity could harm women more in comparison to men. If women have lower bone density, adding large amounts of weight to the skeletal frame could cause more severe joint issues. Obesity has been linked to cancer and cardiovascular diseases. Being active has long term benefits. It can prevent such diseases and disorders that occur later in life. Women on average live longer than men, so it is a wise investment. Most importantly it will prevent possible strain on healthcare systems and improve the level of public health.

Mina Farook: The Main Reason Women Should Build Muscle