Many women just train wrong. They spend hours on steppes and cross trainer, but do not take off or torment themselves in belly-leg-po courses or equipment, but do not get a tight butt. The problem? They think the same training are the same as for men – and the following training errors are sometimes taught by coaches.
Training for women – 5 typical mistakes
Error # 1: “Fat Burning Pulse” during cardio training
In the so-called “fat burning pulse”, only the percentage of total consumption consumes more energy from the fats than at higher intensities.
Recent studies have shown that intensive interval training (HIIT) stimulates fat metabolism more sustainable. A study by the University of Guelph in Canada shows that 36 percent more fat is burnt in intermittent training (in the study with an intensive phase of 4 minutes each and a recovery phase of 2 minutes each) than in a constant persistence training with a pulse of 65% of the maximum heart rate. In addition, the maximum oxygen consumption improved by 13 percent (source).
In a high-intensity interval training (e.g., 1 minute of sprint, then 1 minute of walking), as much calories can be burned in 20 minutes and the endurance can be increased as with even persistence training in the “fat metabolism” range, i.e.. At 60-70% of the maximum heart rate.
Tip for beginners: Often, the interval training is too strenuous for beginners. Therefore, try to last at least 30 minutes at certain intensity.
Error # 2: Low weights
Anyone who chooses too little or no weights during strength training does not require the muscles. They need a stimulus to change and shape the body, tighten and fight the problem areas.
You do not want to build muscles? Do not worry, this is hardly possible! Women simply do not have genetic predisposition and cannot build muscle as much as men do. An investigation by Chilibeck shows that more than 3 kilograms of muscle mass per year are hardly possible even with the most intensive training and muscular exercise. In a similar study, 28 women in a 20-week intensive whole-body strength program averaged only 1.2 kilograms of muscle mass.
If you can perform more than 20 repetitions on a device correctly, choose a higher weight. The training must be exhausting enough. Only in this way can you train the muscles effectively. Muscles are more strongly perfused than fat and consume more energy, so the basic turnover per kilo of muscle mass increases by about 100 calories per day. This corresponds to the amount of energy as daily 20 minutes to jog.
Error # 3: One-sided muscle training
Anyone who avoids unpleasant exercises, builds only his strengths and does not train his weaknesses. This results in muscular imbalances and risk of postural damage! Make sure you always train the muscle opponent: front and back of the thighs, back and belly.
Error # 4: First Power, then Endurance
The effects of the power training are weakened by a subsequent digested unit. The best way to endurance and strength is on different training days. If this is not possible organizationally, the endurance training should be done before the force training. The afterburner effect of the power training is otherwise shortened. It increases the metabolism in the long term and allows the muscles to grow. These two mechanisms help to decrease in the long term.
Reading: Tips to build Muscles
False is the frequently assumed assumption that the carbohydrate stores should be emptied first of all by fat training first by Krafttraining, in order then then burns the maximum fat during the persistence training. Sounds logical, but it is not that simple, because if you burn a lot of fat during your workout, you will not lose any more fat than people who consume just as much energy in the workout, but less fat. Long-term fat loss takes place over a negative energy balance over the whole day or the whole week!
Error # 5: Remove the grease in a targeted manner
This is unfortunately not so easy. Even so many abdominal exercises give no guarantee that you will loose your hip bitch. The distribution of the body fat is highly genetic.
The remaining fat pads in certain places, you can only remove, if you reduce your body fat part altogether, i. With a total negative energy balance. However, strength training helps you, because the more muscles you build, the faster the pounds melt. And only a trained muscle provides a nice and tight shape.
There are physiological indications that there is a local fat burning, but a lot of repetitions are necessary and a very long period of stress. In practice, however, these effects of local fat burning have unfortunately not yet been confirmed. The effect is too small. In the relevant study by Katch, the researchers at the University of Massachusetts showed that 13 subjects over 27 days through 70 to 340 sit-ups daily, their abdominal fat could not reduce in relation to another body region.
The following applies to the strength training: A combination of intensive whole body exercises and an active pause design in the form of isolated strength endurance exercises will definitely bring you the most to combat your problem zones!