Girls often train according to men's programs, this is fundamentally not true. There are many differences in proper training. Indeed, at the physical and hormonal levels, the organisms of the sexes are opposed to each other in many aspects.
Training volume
During a workout, women should use more work sets, reps and exercises than men. This is due to the fact that they are dominated by oxidative muscle fibers, that is, there is a greater predisposition for endurance than for explosive strength.
Girls need to maintain such a large amount of stress in order to get sufficient stimulus for muscle growth. Oxidizing, they are hardy muscle fibers grow very poorly. That is why there is no need to focus on strength training. But they must be present. After all, you should not forget about strong, explosive muscle fibers, since they also play a certain role in the female body.
The rep range should be at least ten. It makes little sense to work with almost maximum weights, for 5-6 repetitions. Since strength training will not have the desired result.
Rest interval between sets
Men rest up to 5 minutes between sets. Women do not need this, due to the structure of muscle tissue. Lactic acid, which causes excessive muscle pain, is utilized very quickly. After just a couple of minutes, the female body is ready for new loads.
Training frequency
Girls are allowed to practice much more often than guys. The fact is that in training, they do not give all their best. Also, given the anatomy, a woman trains on her fat, while a man uses glycogen, which is contained in muscle tissue. Glycogen tends to run out quickly, and fat reserves in women are almost always available.
Exercise pace
It is necessary to keep a slow, controlled pace of execution. But you don't need to go to extremes, doing each extension or flexion for 5-6 seconds. This is due to the fact that physiologically, most women do not have a predisposition to rapid, explosive movements.
Cardio workout
Judging by the anatomy, women should also choose a slow, smooth pace in cardio. You shouldn't run sprints, and marathons are the most suitable route. Do not change your speed throughout the run. There is no point in doing high-intensity, high-interval workouts.
Muscle group preferences
Look at your physique and understand what you are missing. If you have a wide waist and hip joint, work on the top. Most women have a shoulder girdle behind. If you focus on the middle delta and the latissimus dorsi, the waist will visually look much more profitable.
Everyone initially has completely different genetic inclinations, imagine an ideal female figure. That is, for someone it is an "hourglass", if you wish, adjust your physique to this. Someone likes big hands in women, someone has huge legs, there are no clear recommendations in this matter.
Training for girls is different in its own characteristics and the genetically inherent potential is completely different for everyone. Follow these guidelines and strive for your athletic ideal!
