Not always only stomach-legs-butt: With bodyweight exercises and equipment training women can specifically build strength. It is also important enough protein in the diet.
Carrying shopping bags, balancing the bike down the stairs or pushing a shelf from right to left: we need strength in everyday life as well as perseverance. Nevertheless, some women shy away from training their muscles as well as their condition. Wrong, experts say. Women benefited as well as men from strength training, without equal - as well as men by the way - to accept bodybuilder measures.
Of course, there are physical differences. Men about produce more testosterone. For this, women have more so-called type 1 muscle fibers. These are aerobic - that is, with oxygen - working, persevering muscle cells that are a little better supplied with blood. "The muscles do not tire so quickly," explains Wilhelm Bloch, Head of the Department of Molecular and Cellular Sports Medicine at the German Sports University Cologne.
Eight to twelve repetitions for muscle growth
"You'd think men react differently to training because of their testosterone," says Bloch. "That is not so." Only in old age do women need a few more repetitions and a slightly higher training stimulus than men. This is related to the hormonal change during menopause.
There is a difference after the experience of Pierre Geisensetter also in the training preferences. "Women put more emphasis on group classes and less like working on equipment or dumbbells," says company spokesman for fitness chain McFit.
If you want to start with weight training, you should choose the weight so that eight to twelve repetitions are possible. "That's how the muscle gets optimally stimulated and starts to grow," says Fitness First fitness manager Veronika Pfeffer . In general, it is important to train large muscle groups, such as squats, deadlifts, abdominal exercises, pushups and pull-ups. Especially the latter women are often difficult.
But push-ups and pull-ups are easy to modify: instead of stretched out legs, you can do push-ups on your knees or standing against a wall. For pull-ups, there are devices in some studios that reduce body weight. Beginners should train twice a week, advanced three times a week.
Jump, brace, sprint
When it comes to the question of whether endurance or strength training is the right thing, the rule is: it's the mix. Geisensetter advises 70 percent strength training, 30 percent endurance. "That does not mean that we all have to go to the Muckibude," says Bloch. Jumps, short sprints, pushups or other exercises with your own body weight train strength and endurance especially well. "It is important that you sometimes push your heart rate up." Ideal are circular or cross-fit training sessions.
Even if you as a woman several times a week completed a more functional and a more dynamic training, no need to worry about building too much muscle. "This fear is completely unfounded in women," says Pfeffer. Well-balanced exercises strengthen and train your muscles, but they do not build up large muscle masses.
Apart from the fact that the crate tow lighter, the stronger the muscles are, they also increase the basal metabolic rate - and more fat is broken down. A 100-pound bodybuilder burns more than an equally heavy man who has a lot of fat angefuttert. Also against cellulite, it makes sense to build muscle, Pepper says.
The right amount of protein a day
Whether man or woman - strength training is not very useful in a fasted state, says Bloch. Two hours before the athlete has to eat enough. The body needs energy in the form of carbohydrates and protein. The recommendation of fitness experts is to consume about 1.5 grams of protein per kilogram of body weight per day.
A mixture of animal and vegetable protein is ideal, according to Pfeffer. Quark or other dairy products, eggs, chicken or legumes, nuts, and soya are suitable. Protein shakes should not replace a healthy diet, but could be a quick alternative, says Geisensetter.
Bloch recommends that you take enough of the amino acid leucine before training. "Leucine is a tax amino acid and supports protein synthesis, without which the allure of strength training will not be translated into muscle." Legumes, peanuts, oatmeal or meat contain a lot of leucine. A handful of peanuts or a cereal in the morning is enough.
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