female | Charles Janoah

Top 4 Myths about Females in Fitness

Working out is bad when you’re pregnant

In the past 20 years, more and more studies have shown that low-to-moderate intensity exercises can be highly beneficial for you and your baby. Staying active during this period can reduce back pain, decrease risk of gestational diabetes and preeclampsia, promote healthy weight gain during pregnancy and strengthen your heart. Creating a consistent habit of exercising during pregnancy can carry through to postpartum making baby weight loss much easier. Exercising postpartum may additionally help reduce risk of deep-vein thrombosis.

Before starting your exercise routines, be sure to consult your OB/GYN. It is recommended to do low-to-moderate intensity aerobic exercise for 150 minutes per week. This can include walking, gardening, resistance training, yoga, pilates, and the like. With resistance training, low weights are recommended to strengthen your body for labor and to reduce joint pain. Yoga and pilates may also strengthen your muscles, in particular your pelvic floor muscles, which can reduce chances of prolonged and painful delivery. Additionally, yoga typically emphasizes breathing which can also be beneficial for overall breath control during labor.

If you experience any pain, bleeding from your vagina, nausea, shortness of breath, chest pains, uterine cramps, and the like, stop exercising and contact your doctor immediately. 

Resistance training makes women bulky, focus only on cardio

To a certain point, resistance training can make people bulky; however, an individual needs  to adopt a very specific way of training and diet in order for this to be true. If your goal is to grow your muscle size and overall mass, power to you! Beautiful women come in all different shapes and sizes- what matters is you feel confident in your skin. Don’t let this fear of becoming too bulky stop you from lifting weights, there are a ton of great benefits resistance training can have for women. 

Resistance training can help tone and sculpt certain parts of your body, add some spice to your routine if you focus on cardio, increase bone density, and make moving your body in everyday life much easier. Increasing bone density is particularly important for women since there is a higher risk of developing osteoporosis when women grow older. It may also help you develop muscle mass and lose fat mass in your body! Having more muscle mass compared to fat mass means you can burn more calories on average too.

To add this type of training to your life, you don’t need to have a gym membership or professional equipment. You can transform household items into basic weights. For example, a bottle filled with water can become a dumbbell for bicep curls or overhead press or a backpack filled with books can be used as resistance for squats and deadlifts. Alternatively, resistance bands are a great piece of equipment that won’t break your wallet.

I can get abs through ab exercises alone 

There is no such thing as spot reduction. We, as humans, cannot choose if we want to naturally lose fat from specific parts of our body. If we lose fat then we’ll lose it from various parts of our body. Getting abs typically relies on two factors: 1. Your genetics, and 2. Your body fat percentage. With genetics, it relates to body fat percentage as well. If your family members normally have low body fat percentages, it will increase the likelihood that you can get abs. Everyone has abs, abdominal muscles, but most of the time, there’s a layer of fat above it which prevents us from seeing those 6 pandesals or 11 lines. 

It is important to strengthen your core through abdominal exercises, however, if you want to get abs, lowering your body fat percentage should be your goal. Shedding that layer of fat on top of your abdominal muscles can be achieved through fat loss programs involving resistance and cardio training.

Men and women need to exercise differently

Men and women have the same physiology when it comes to working out, so there is no need to separate “exercises for men” and “exercises for women”. Programs may be different for men and women, but it mainly comes down to goal and current ability- sex is irrelevant! There may be current trends that say women should grow their booty and slim down, but you should design your exercise program based on what you want your goals to be. 

If you want to learn more about exercise programming to your specific goals, email us at info@holifit.ph. We offer a range of services including one-on-one coaching and consultations. Get started, or continue, on your fitness journey with us today.

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Photo credit from: https://booky.ph/blog/girls-only-curves/

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