Women might think that muscles ae something that are not important to health and fitness. Kat Sanders explains that would should consider building muscle related to health. Motivations to workout vary among women. It could be to improve appearance, maintain health, or compete in a sport. The dated belief is that training for muscular hypertrophy is for men. Women should focus on calorie restriction and diet was the fitness advice directed at women. This was not helpful in terms of health or fitness. Women building muscle can have more benefits and other applications. Kat Sanders mentions practical reason for women building muscle. The results can improve mental and physical health. Having a cardiovascular based exercise routine is not enough. Strength training should be added to a regimen for women. The reason women need muscle mass relates to controlling weight and disease prevention. Other considerations extend beyond just health and fitness. Muscle can be useful to women in various ways.
Before starting a regimen there are attributes that have to be considered related to biological sex. Women have lower amounts of muscle mass and it takes more effort to reach a certain fitness level. The section of the body which has the least musculoskeletal mass is in the arms and shoulders. Exercises such as pull-ups and push-ups are going to be harder for women. When applied to strength training bench press and dumbbell overhead press are going to take more physical effort. The upper body is going to be the hardest area to build. Compared to the lower body this is a more simple task.
Leg presses would be easier to do compared to deadlifts. Women should not get discouraged after a couple of attempts. Building muscle takes a considerable amount of time. Depending on the goal or objective it could range from years to decades. That path is mostly for the bodybuilders, powerlifters, weightlifters, and CrossFit athletes. The muscular system can be kept healthy with using weights just a few times a week. It does not require intense athletic training. Kat Sanders is specifically referring to strength training applied to health maintenance.
Metabolism changes over a life span. The body reacts to certain foods consumed. As we age weight gain can occur, partly due to changes in metabolism. Women have a lower basal metabolic rate. When sitting or inactive women are not burning as much calories. Body composition and sex hormones are connected. The production of higher amounts of estrogen and progesterone give women higher fat levels. Losing weight or keeping a healthy weight would be harder for women. How this can be circumvented is through building muscle. Muscle has the ability to increase metabolism. The more women build the greater metabolic rate. A low metabolism is the the major culprit in weight gain. Diet, genetics, and lack of exercise are the biggest factors. The only way metabolism can cause weight related issues are from Cushing’s syndrome or hypothyroidism.
Metabolism is the process in which the human body converts food and drink into energy. Thermogenesis occurs is the process of moving energy through the body by means of heat. The process is active in skeletal muscle and brown adipose tissue. Exercise and diet can control the metabolic process. Note when building muscle it might appear as if weight gain occurred. The scale does not indicate muscle to fat ratio. Using the body mass index should not be advised. A skinfold caliper can be used as a means of adipose tissue. Through weight training and specific nutrition a person can manipulate their metabolism.
Maintaining balance is pivotal as women age. Seniors who lose balance and fall could be at risk for serious injury. Serious cases could result in death. Walking up the stairs or getting out of the shower become more strenuous in advanced age. These are problems not thought of in youth. During that stage, the human body is more resilient to injury or health conditions. Building musculoskeletal mass in youth can protect the body for life. Bone and muscle mass decrease overtime. As a result osteoporosis and sarcopenia become a concern. Lifting weights can increase muscle and bone to ensure prevention. Thus, a person can remain ambulatory in old age. Many seniors desire to keep their independence. Getting daily exercise can enable that. One aspect Kat Sanders forgot to mention is that it can benefit the circulatory system. The risk of stroke or heart disease goes up with age. Weight training can be done with other exercises to maintain health. Older women should get some weight training in their daily exercise routine. Weightlifting does not always require heavy lifting. Lifting for health maintenance does not require progressive overload. Finding a certain amount to lift can be suitable enough. Just as long as the muscles are being used, they will not atrophy.
Building muscle can be a means of treating diabetes. Type II diabetes has become more common due to high sugar and fat diets. Type I diabetes describes when the pancreas does not produce enough insulin. Type II diabetes effects how blood sugar processed in the body. The only type of diabetes that effects women is gestational. This tends to go away after a baby is born. Glucose is broken down in the human body and goes through the bloodstream. A person with diabetes can manage their blood sugar better. The reason is related to glycogen which is increased from muscle tissue.
That is a form of starch. Glucose is stored in it, which resides in the liver and muscle cells. Glycogen has the responsibility of regulating the release of sugar in to the blood. Type II diabetes can be prevented by exercise, healthy eating, and managing weight. Type I diabetes is thought to be an autoimmune reaction and the disease appears at a young age. This requires insulin injections everyday. Even type I diabetics can benefit from muscle building. Colette Nelson who has type I diabetes credited bodybuilding for managing her health. She also is a diabetes educator and nutritionist. Lifting can be used as form of diabetes prevention.
Sexual function also is a concern. Women have given birth to children have an issue with urinary incontinence. Loss of bladder control can happen to older adults as well. More women are effected by this than men. The strengthening of the pelvic floor muscles is a solution, Birth can put large amounts of strain this section of a woman’s body.
The condition of the pelvic muscles might effect sexual desire. It has been suspected that strong pelvic muscles can aid in sexual function. More research would be required to confirm this. Kegel exercises are recommended for building up the pelvic muscles. Exercise is good for women during pregnancy. Consult with your doctor about the amount and proper safety procedures.
Building muscle can improve perceptions about body image. Too often women are negatively criticized about their appearance. Developing a positive attitude about one’s body can be achieved through weight training. There are women who are afraid to build muscle or do not think its appropriate. Those ideas must be discarded. Women bodies vary in shape and size. Muscle can be on women’s bodies and it should not be deemed as extreme. Many report improved feelings about their bodies from training. A woman can lift for fun or to be a professional athlete. The female athlete is condemned for their talent. Comments such as ” I don’t like women with BIG muscle… Of course, staying in good health and fit is essential for health.” The sentiment comes from a male commenter on the article. The irony is it is a website devoted to fitness and bodybuilding. Then are more condescending tone they say ” So Bodybuilder women – respect, but no sympathies.” The sexist double standards are still accepted in the sports and fitness world. A woman can build as much muscle as she wants to. Male approval or disapproval should not be a factor. Building muscle has helped women overcome body image insecurity. The constant pressure from media and individuals can negatively effect on women through their lifetime . The only way to challenge body image conformity is to have an alternative. Women building muscle can improve physical and mental health
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