Fit and Well Article for February 16^th, 2003

Fitness for Women! (Or a variation thereof…)

"Dear Trish and David…

I see many "specialty gyms" opening up, catering to women. You seem to imply that the exercise program and fitness goals are the same for men as for women. Is that true? As a woman, what IS the best program for me, and where should I do it?

Viva la Difference (I’ve ALWAYS wanted to say that!)

Well.. you asked for it! Here are some basic principles and guidelines regarding designing specific exercise programs for women...

Let us start with a clarification. The need for muscle strength, endurance, flexibility, and related range of motion does NOT differ between men and women! There are basically three basic differences that require a different approach and regimen.

The first is the genetic difference between men and women, specifically the "genetically programmed" difference in muscle mass, size, and shape. Along with this goes the inherent differences in endocrine balance and response…. more specifically the difference in hormones between the sexes. Men are able to put on more muscle mass and increase strength NOT because they are braver or have a higher threshold of pain (which they generally DON’T… ask any dentist!), but because their chemical makeup creates an environment which conducive to the anabolic process (the process of building muscle tissue).

Men and women gain, store and burn fat differently and as we all know, women have a much harder time keeping fat under control than men. It makes sense that a woman should have an exercise program that is specifically designed for her needs and goals.

The second difference is in the functional AND aesthetic differences in the bodies (VIVA LA DIFFERENCE!). Additionally women have to deal with issues that impact body shape, composition and metabolism such as menstrual cycles, childbirth and related needs, and menopause.

Last, but certainly not least, is the culturally imposed expectation of what a female SHOULD look like. Certainly, this "ideal" changes from year to year and generation to generation, but it is always a very pervasive and compelling force in motivating women to "shape up"! Unfortunately, these ideals are often unrealistic, and truly unobtainable… and many women are left with feelings of inadequacy or failure when their bodies don’t match the image. We call this the "K&B syndrome" (another acronym for you retired military… stand for "Ken and Barbie", of course!).

So, after learning all of this theory, you have harnessed all your courage and commitment and end up at the gym, ready to rock and roll! What do you do? Well, in a word, yell for "HELP!!!" (with dignity and proper decorum, of course)! In other words, DON’T go it alone!

Traditionally, many female exercise devotes choose female trainers. This is usually reasonable, but not always the best choice. For instance, I have been training more women than men throughout my career, and, interestingly, Trish has trained more men. So it really doesn’t "take one to train one", but an understanding and sensitivity to what is important to each client, and a knowledge and acknowledgment of the biological and functional differences between the genders is critical. If in doubt, ASK!

A circuit-training program that incorporates weight training and aerobics is ideal for a woman. Designed to help you lose weight and enhance muscle tone without adding size. The routines involve a 15 - 20 repetition concept, so you won't create bulk, as you would on a man's program, which may recommend lifting 8 - 10 repetitions. To train for shape, take no rest periods between exercises or circuits except for a drink of water.

Regarding your muscle and body composition development objectives… here are the basic rules:
Ø For shaping, toning, and tightening… choose lower resistance, higher repetitions.
Ø For strength and/or muscle mass increases, choose higher resistance, lower reps.
Ø ALWAYS attempt to maintain and expand range of motion within the resisted movement.
Ø KNOW what muscle groups you are targeting through a certain exercise, and FEEL them work.
Ø Light stretch before exercise, "static stretching" of longer duration post-exercise.
Ø Include resistance training with your aerobic training to get superior long-term benefits.

So whether you sweat, perspire or "glow"… remember, exercise is ALWAYS just what the doctor ordered. And, as usual, Trish and I have the wisest and most important advice of all… "Make it fun, make it PLAY"!

Next week, we explore exercise before, during and after pregnancy!


Tables:

A: Gender target areas…

B: Common errors women make in fitness: