With the start of a new decade, we’re sure to have made some resolutions about fitness. Maybe even thought about getting a training buddy? Read further before making a decision on who, as Regenesis Fitness Director Russell Cox tells us why physiology determines how we should exercise.
The notion that Men are from Mars and Women are from Venus also applies in some part to the types of fitness training the different sexes should undertake, meaning that the average fitness program for men and women training in gyms around the country will differ significantly.
Typically, men will be undertaking programs with a focus on the chest and anterior shoulder, tending to neglect the upper back and sides and even less likely to train their legs. Women on the other hand will shy away from upper body strength work except the triceps (backs of the arms) and complete lunges, hamstring curls and inner and outer thigh exercises together with abdominals.
Regarding cardiovascular training, women will spend a much greater percentage of their workout time on the treadmill, bike and cross trainer, while the average male trainee would be hoping to get away with a 10-minute warm-up on the stationary bike, little stretching and 40 minutes of weight training.
These gender differences in the training being undertaken by men and women are, in the majority, results-driven. Men are wanting additional muscle mass in their chest and shoulders and women want to reduce body fat and have toned legs and thighs.
Physiology
Differences in physiology between men and women have an effect on the training they should undertake, the most important being the levels of naturally occurring testosterone. The main purpose of this hormone is concerned with muscle development and allowing for recovery from hard training sessions more quickly.
Men, having greater levels of testosterone, are able to train more often, recover more quickly and increase muscle mass more quickly than their female counterparts.
Women tend to respond more to all-body programs, where they work out two to three times a week (doing the same workout each time), with a more balanced approach across the whole body. These workouts include cardiovascular/aerobic training and weight training but tend to have less upper body strength components, which is appropriate considering lower levels of testosterone in females.
Men will more likely train four times a week on a split program where they train a different group of muscles each session and push that group to greater fatigue than their female counterparts as their greater levels of testosterone allow them to recover from this additional training effect.
While there are physiological differences in men and women that do affect what is the best way to achieve fitness goals, the main difference in the way men and women should train is determined by the results they wish to achieve. Bearing this in mind, training programs should be designed with the goals of the trainee foremost and the gender of the trainee second.
Discuss your goals with your fitness professional and get your GP’s clearance before commencing any exercise program.
