Живеем във време в което слагането под общ знаменател на дадена група от хора, според техния етност/пол/раса и други признаци не е приемливо.
Въпреки това обаче не може да не споменем, че има извесна разлика при съставянето на тренировка за мъже и за жени.
Най-важният фактор е физиологията на мъжете и жените.Липсата на тестостерон у жените и голямото количество у мъжете.Като изключим обаче разликата в хормоните, човешкото тяло работи на един и същ принцип.Разликата е в целите и усилията които трябва да положим.
Ще разглеждаме някой основни неща свързани със фитнеса и жените:

  • Едра и мускулеста?
  • Тренировките с тежест
  • Много кардио
  • Как да започне начинаещата дама
  • Храната

Много често реакцията на жените за тежка физическа тренировка във фитнеса е „Не искам да стана мускулеста“.Това е много грешна представа, защото качването на мускулна маса е много труден и бавен процес.Важното което също трябва дамите да знаят е, че имат много ниски нива на така важния анаболен хормон – тесостеронът.
Този хормон има много важни функции, една от които е ключовата роля при покачването на мускулна маса.Това прави качването на мускулна маса при жените минимално.Жените които най-често виждате и вземате за пример –  много мускулести, са професионални културисти които са отдали целия си живот за тази цел, при тях влизат и редица други фактори, като ген, пари, съревнование, също така те имат съвсем други цели.За това няма от какво да се безпокоите!

Тренировките с тежести няма да увредят вашето тяло, нито ще развалят стойката ви или ще ви направят огромни и мускулести.
Истината е че доброто изпълнение на упражненията и подходящо подбраната тежест за вашето тяло и състояние, ще допринесат за тонуса на тялото ви.Също така ще заздравят мускулите и ще ви предпазят от контузии, тъй като по-добрата стойка и шаблоните които тялото ви си изработва по време на тренировки с тежести, ще му позволят да се предпазва в случаи предразполагащи ви към травми. Тренировките с тежести спомагат за по-голямото изразходване на енергия на тялото ви, съответно ще получите по-бързи резултати при изчистване на допълнителните мазнини в тялото ви.

Кардиото е полезно за всички, то тонизира нашето тяло и ни изпълва с енергия.Помага за освобождаването на излишната енергия и пречиства тялото от някои токсини.Също така тренира сърцето и съответно предпазва от много заболявания.Разбира се ако правим прекалено много (по-много време и всеки ден) рискуваме да претоварим тялото си, рискуваме също така и контузии в ставите и сухожилията. Препоръчва се да се прави кардио почти всеки ден но в разумни граници (освен ако не сте професионални спортисти), добър вариант е да се смесва кардио със друг тип натоварване – например дълги разходки.Има доста видове кардио, като например: бягане, скачане на въже, плуване, бързо ходене, каране на колело (при по-тежки условия – например под-наклон), общо взето всяка дейност която кара тялото ви да се изтощава.Разбира се за кардиото има някои важни неща, но тях ще споменем в специална статия за кардио тренировката, която може да прочетете тук: „Кардио тренировка„.

Преди да започнете да правите каквито и да е упражнения и тренировки е хубаво да изкарате няколко тренировъчни часа с фитнес инструктор или личен треньор, така ще научите основните похвати за изпълнение на упражненията и основните грешки, за да може да се предпазвате, защото това е много важна част, все пак фитнеса и спорта като цяло е здраве!Хубаво е човекът които ви тренира да е препоръчан за да сте сигурни че знае за какво говори. Добре е да не прекалявате с посещенията във фитнеса, докато сте на ниво начинаеща, трябва да натрупате известно количество опит, преди да пристъпите към по-тежките тренировки.Вашето тяло (на начинаещите дами), няма да е готово за толкова натоварнване, и трябва да му дадете време за приобщаване към условията.Друг важен фактор които трябва да знаете преди да започнете е каква храна да подбирате, разбира се има много информация както в интернет, книги и други източници, както и в нашия сайт :)!

Храната при мъжете и жените не се различава много, все пак всички трябва да се храним здравословно, защото от това зависи състоянието на нашето тяло! Важен фактор е да знаете количеството енергия която трябва да поемате за вашата физическа активност, за да давате на тялото си необходимото.За да разберете колко енергия трябва да поглъщате, може да използвате нашия калориен калкулатор в менюто на сайта, при въвеждане на вашите мерки ще получите няколко стойности със съответните цели.Изберете вашата цел и помнете, че при сваляне или качване на повече от 2кг трябва да преизчислите стойностите си!За храната по-подробно можете да прочетете нашата статия по-въпроса „Правилно подбиране на храната„.

By Admin

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