There is still a lot of ambiguity about how women’s fitness should be different from men’s. Even though there are important physical and biological differences between men and women, it is not necessary that women need to train differently or that they should not do hard-core exercises.
At the end of the day, calories are calories and muscle is muscle with the only difference being in the amount of muscle that each person carries and develops. Muscle variation is simply from person to person and has no gender bias.
This blog busts the myths surrounding workouts for women, while presenting the reality of strength training and managing PCOS.
BUSTING MYTHS
These are the most common misconceptions about women’s fitness:
- Cardio is enough to lose weight: A strong no. Cardio helps to create a calorie-deficit which is a good initiator for fat loss. But the core of fat loss training is in developing lean muscle mass. This is achieved only through a combination of cardio and strength training.
- Sweating a lot is the measure of a good workout: Not entirely true. Sweating occurs because our body’s core temperature increases when we work out. And even though muscles create heat when there is a challenging workout, sweating alone is not a good indicator to determine the effectiveness of any workout.
- Weightlifting can make a woman look bulky: No. Testosterone levels play a huge factor in bulking up. Since men generally have more testosterone than women, men are more prone to bulking up quicker by lifting weights. For women, strength training and weightlifting actually helps them look leaner and even helps deal with PCOS.
- Every day workout is a must: No. It is just as important to focus on getting enough rest in-between sets and workouts before jumping back in again. Recovery days can include mild stretches and other gentle physical activities, spanning over one or two days per week.
STRENGTH TRAINING AND PCOS
Polycystic Ovarian Syndrome (PCOS) affects women’s hormone levels, particularly androgen and insulin. This adversely impacts metabolism, fertility, mental health and causes difficulties in losing weight. PCOS needs to be managed efficiently and that is where strength training helps.
Most PCOS symptoms arise from an unregulated production of insulin that increases cravings, hunger and causes a resistance to weight loss. Strength training helps regulate the production of insulin in the body by building lean muscle mass. Here’s how that happens:
- Muscle cells consume glucose to grow. And since women with PCOS have an excess of glucose due to higher insulin levels, strength training takes the glucose to grow muscle cells which in turn, keeps blood sugar levels regulated.
- Training consistently can help the body regain its sensitivity to insulin. As a result, insulin production reduces gradually while metabolic activity rises.
Exercise also has a lasting impact on mental health and its overall benefits are extraordinary for both men and women. So, keep fit, active and care for your mind and body every day.
