February 28, 2024 – We know we need to exercise. It increases our cardiovascular health, strengthens our muscles, and ultimately contributes to our longevity and quality of life.However, according to new research, women may benefit more from physical activity than men. Does that mean we need gender-based guidelines when it comes to exercise?
We found that there is no expert consensus regarding recommending different exercises based on sex or gender.
weight trainingFor example, it should be an essential part of anyone's exercise regimen. But it's especially important for women to incorporate weight training into their daily routines, mainly because the risk of osteoporosis increases as women approach menopause, says Philip Williams, M.D., an orthopedic surgeon at Baylor College of Medicine.
„Weight training improves bone density more than any other type of exercise,“ says Williams. „As an orthopedic surgeon, I strongly recommend that women at risk for osteoporosis engage in proper weight training that challenges their muscles on a regular basis.“
Current guidelines published The U.S. Department of Health and Human Services recommends that weight training (also known as resistance training) should be part of everyone's daily routine at least twice a week.
There is no set time for muscle-strengthening exercises, but we recommend doing one or two sets of 8 to 12 repetitions of the same movement. These sets include bicep curls, deadlifts, bench presses, push-ups, and more.
new studyPublished in Journal of the American College of Cardiology, They found that women who exercised consistently had up to a 24% reduction in early mortality. For men who did the same amount of exercise, the risk of early death was reduced by only 15%.
The sooner you start weight training, the better, but it's never too late to start, says Williams. The benefits of weight training are even more pronounced for women, but you can still reap them even if you start after you're 60.
Men don't improve bone density as quickly as women with weight training, Williams said. This has shown a significant improvement in osteoporosis.
In Williams' experience, men may be lacking in flexibility.
„Men typically suffer from tendon tears from an athletic standpoint because they don't have enough flexibility or their tendons and muscles don't stretch,“ Williams says. “Due to the type of sport we play, we see more ruptures of things like the Achilles tendon and biceps tendon in men.”
That's why men of all ages should try an exercise routine typically reserved for women. yoga and Pilates. Male-dominated sports and exercises typically incorporate „explosive movements,“ but neglecting the stretches offered by yoga and Pilates can be harmful, leading to further muscle strains and tendon tears. There is a possibility.
However, many experts follow the school of thought that everyone should follow the same core exercise routine, regardless of gender or gender identity.
„Everyone wants to achieve all pillars of fitness: strength training, endurance, aerobic exercise, flexibility, and balance,“ says American College of Sports Medicine Certified Exercise Physiologist at the University of California, San Francisco Cardiac Rehabilitation Center. says David Janke. . „It's the same for men and women.“
The only difference Janke has noticed in terms of gender differences in exercise is where men and women tend to maintain weight and muscle mass. the study It has been shown that, on average, women tend to have a higher percentage of body fat than men. Also, men typically store excess fat in their abdomens, whereas men tend to store excess weight in their buttocks.
But even with that knowledge, there isn't much data to support the effectiveness of what many people call „spot training,“ or performing specific exercises that target „problem“ areas of the body.
Janke has seen the same thing while working with people recovering after heart disease.
„In my experience, spot training doesn't seem to be as beneficial for both men and women as focusing on working all muscle groups,“ Janke says. He prescribes the same routine for everyone, regardless of gender.
strength training Tips for women:
- Use your own body weight. Push-ups, squats, and lunges all fall under the category of weight training.
- If you have free weights like dumbbells or barbells, you can add in bicep curls, bench presses, deadlifts, and more. You can also add dumbbells to your bodyweight workouts for an extra challenge.
- Weight machines may look scary at the gym, but as long as you listen to your body and study proper form, they're not as scary as they seem. Exercises like hamstring curls, chest presses, and lateral pulldowns can further target muscle groups.
flexibility tips Men's:
- Stretching: Doing some simple stretches before and after your workout can make a big difference in injury prevention.
- Yoga has it all when it comes to stretching, and you don't have to pay for expensive classes. Adding some weekly yoga to your fitness routine with online classes or YouTube tutorials can provide you with the much-needed amount of stretching you're missing from your fitness routine.
- Pilates: Just like weight machines at the gym, Pilates reformers can be intimidated at first. But you don't have to start with reformers. After practicing floor exercises on the mat, you can increase it. However, if you are able to ride a reformer, attending a class is your best option to fully understand what that machine can do for your flexibility potential.