![]() When researchers screen the nutritional intake of female athletes, a staggering percentage are not eating enough to support their performance and their health. New Year, but let's check in to see how you're doing, shall we? Are you draining your body’s battery power? If you're an active female, chances are you're at risk for low energy availability and the health consequences it brings. Strength training is looking to be the cornerstone and foundation across ages for optimizing body composition and health. Women in the menopause transition and beyond should prioritize strength-power training in their exercise routine, as hormonal changes make it harder to maintain muscle mass and strength (and the hormone changes increase belly fat storage). Women in their reproductive years should look to power and hypertrophy training to improve body composition, bone density, and overall strength. I recommend that all women strength train at least twice a week, regardless of age! Young women should incorporate lighter weight/higher repetition through a full range of motion and movement patterns to help with body composition and biomechanical changes that occur with puberty. Contrary to the old “cardio to burn fat” “resistance training to build muscle” dogma that mainstream fitness magazines dished out for decades, resistance training is superior for burning fat–especially belly fat. When women come to me wanting to change their body composition, I direct them straight to the weight room. Resistance training triggers hormones that increase abdominal fat burning. ![]()
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