Older women did her strength training for bodybuilding? Muscle building for older women who are not of age or physically fit for strength training. From the article, you will learn the sensitivity of female physiology and how to adapt them to the training process of the beautiful half of humanity. It is much easier for a woman to get rid of excess body fat than to build muscle mass, especially for the upper body. The task is twice as complicated when it comes to the beautiful half of humanity in adulthood, which is forbidden to provide stress, but it is necessary to increase muscle tension and increase muscle tissue building. Before answering this question, it is necessary to describe the characteristics and physiological possibilities of the female body.
The female body has a limited content of hormones such as norepinephrine and testosterone, this is completely normal. But this is exactly what prevents women from using strength training. For example, if a man performs the exercise to complete a failure, the woman will stop at least within two repetitions. This saves the energy reserves needed to feed the unborn baby.
In addition to low testosterone, female muscles have a smaller size of myofibrils, in other words, muscle fibers. Now note, it is this physiological difference that suggests that strength training for women, especially the elderly, is useless. A total of eight repetitive weight training sessions should be avoided.
“We can conclude that regardless of age and physical disability, each woman can choose exercises with great repetition and even work on injured parts of the body.”
Uneven distribution of muscle mass, the fair sex has a well-developed lower body, it is in the thighs and buttocks that there are many muscle fibers. The top of the female body has a small percentage of muscle and does not respond well to physical activity. In connection with this trait, even women of Balzac age can perform some exercises aimed at developing the hips and buttocks.
Slow metabolism, the rate of biochemical processes is much lower than in the male body. As a result, energy consumption per kilogram of the body is significantly lower than that of men. A woman’s muscular system is much smaller than a man’s, which explains the above difference. It should be said that an elderly person can only increase muscle mass and maintain body tone if they perform resistance training, its weight is limited by heavy repetitions. This method prevents injuries and increasing exercises and high repetitions make it possible to increase muscle mass.
Aerobics cannot cause muscle pressure and there are strong doubts that an older woman can run or go for an active walk for 45 minutes.
How are older women trained?
The main thing is to understand that it is almost impossible for women of that age to build muscle tissue, some trainers will even say that it is unrealistic. And there are many reasons for this, in addition to those listed earlier. For the human body, the process of tissue augmentation itself is a very complex process and you have to try a lot so that it wants to accumulate excess muscle tissue, which needs to consume nutrients.
Another important reason is the increased use of protein feed for muscle growth, if you do not ensure a continuous supply of building materials nothing will work, and growth will not happen. For example, a woman in her sixties will simply not be able to consume large amounts of protein food; her body will not adapt and will not be able to digest such large amounts of food.
Therefore, training can only increase muscle tension, in women, whose age has exceeded the fifty-year mark. The training should take place in the fitness center under the supervision of a specialist trainer and closely monitor the person’s condition and recovery abilities.
Algorithm for constructing women’s exercises
- By using high-volume training, multiple repetitions, and exercises, this method works best on muscle fibers, because the female body, even in adulthood, is able to accumulate more active energy and quickly restore glycogen stores.
- You can use the following approach, in each subsequent set, reduce the weight of the missile, this will increase strength and reduce the total load, a trained muscle group can work hard and start with anabolic hardware.
- Nutrition also needs to be adjusted by consuming an average amount of carbohydrates so that they do not lead to excess body fat, which is delivered very quickly in old age.
- Training for an older woman should be long and low intensity, this will increase muscle tension and help to burn fat under the skin.
By summarizing all of the above, we can state that targeted resistance training can only increase muscle tension and remove subcutaneous fat. It is simply impossible for an elderly woman to gain muscle mass and it is not clear if this is necessary. Dear ladies, remember that no other exercise, shaping, running, or dancing, can build muscle and strengthen the body. Make going to the gym an integral part of your life if you want to have a body that is worthy of your spirit.