+
+
LAUREN EASTON
@KansanNews
Information about exercise training methods, especially for women, can come in a variety of forms and advertisements. women are promised results of becoming thinner, leaner and stronger from bloggers, gym memberships and even magazines. Even reality television has turned the concept of losing weight into a form of entertainment.
Illustration by Jake Kaufmann/KANSAN
Experts in strength training and exercise physiology weigh in on common misconceptions surrounding women and weight training.
MYTH #1: "I don't want to lift heavy weights because I will become bulky."
Women do not have to worry about transforming into bodybuilders after incorporating weight training into their routine, said Andrew Fry, professor of exercise physiology in the Department of Health, Sport and Exercise Sciences.
Western society tends to
assign adjectives to a specific gender. For instance, the term "bulky" is commonly associated with views of masculinity. This "bulk" is actually the appearance of increased skeletal muscle as a result of weight-bearing exercises, known as muscular hypertrophy, according to "Basic Weight Training for Men and Women," a book by Thomas Fahey.
"You don't hear people say, 'I don't want to start running in case I get too fast, like Usain Bolt,'" Fry said.
In other words, if you don't train, eat and recover like a bodybuilder, you won't look like Arnold Schwarzenegger the next time you go to the beach.
Ali Kershner, a certified strength and conditioning specialist at the University, said she recognizes the role of physique in deciding to begin a weight-training program.
Women may fear a change in their body type and want to stick to lifting light weights, Kershner said. However, lifting heavy weights for four to six repetitions will not lead to muscle hypertrophy, because
this particular repetition range is linked to developing strength.
According to the National Strength and Conditioning Association (NSCA), females can decrease body fat and increase lean mass by lifting heavy weights without experiencing much fluctuation in their overall body weight.
It is so much more than what is on the outside."
Ali Kershner Certified strength and conditioning specialist
MYTH #2:
"Cardiovascular activity alone is the best way to burn calories and lose weight."
It turns out you do not need to spend excessive amounts of time on a treadmill or an elliptical machine to burn calories.
"You do not have to engage in just cardio to lose
weight," Fry said. "You can burn calories by lifting weights. However, that doesn't mean you should avoid engaging in cardiovascular activity. If building strength is helpful for your sport or activity, then you should engage in strength training."
The American Heart Association recommends incorporating strength, endurance, balance and flexibility exercises into any fitness routine to increase bone, muscle and connective tissue strength and decrease risk for injury. The additional muscle mass you develop will aid your body in burning calories while you are at rest, according to "Basic Weight Training for Men and Women."
"Cardiovascular activity, such as the running on the treadmill, using an elliptical machine or riding a stationary bike can be a good thing. It is a great way to blow off steam and get a good sweat." Kershner said.
She said changes in the body and performance occur with a basic formula of cardiovascular activity, a balanced diet and weight training. Despite heart
health benefits that come with engaging in cardiovascular activity, it is not necessary to favor one style of exercise to reach your fitness goals.
MYTH #3: "Females can't train as hard as males training tolerance and training capability is lower among females compared to males."
Experts agree that training capacity is relative to the individual.
According to a study conducted by Lewis, Kamon and Hodgson at Pennsylvania State University, males and females who participated in the same weight training program encountered "similar relative strength gains."
Also, according to the textbook, "The Biophysical Foundations of Human Movement," women in the study experienced less muscle hypertrophy compared to the male participants. Thus, among a population of similarly trained individuals who follow an identical strength training program, females can demonstrate comparable strength improvements to males.
Attnough strength might not look the same for everyone, everyone can benefit from making strength gains.
When it comes to advice for female students, Fry said he encourages women to give weight training a shot.
"For women who have not tried or have been hesitant to strength train, there is an appropriate strength training program for everyone," Fry said. "It is a lifetime activity. It can be fun; you just need to find the right program for you."
Kershner said weight training helps build confidence, not just muscle.
"It is so much more than what is on the outside. It can be life-changing in terms of confidence but also leadership abilities and mental well-being," Kershner said. "Strength training can be an opportunity to teach you a lot more about yourself."
- Edited by Madi Schulz