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Different Fitness for Men and Women
by Chris Akard
The average person wants to lose weight and tone, but men and women can respond
differently to exercise. If you look closely at what specifically a given man
and a given woman would like to tone, you will see there are some important
differences. There are many different exercises, programs and concepts, but
which is the best for a particular gender? What are the priorities? Where should
the emphasis of an exercise routine be placed? These are questions that will
ultimately show how men and women have different exercise needs. Most, however,
will request basic weight loss and tone, not knowing what can actually be done
for their true desire for improvement. If you dig a little deeper into what men
and women want, this is typically what you will find:
Exercise Needs
Men
- Love handles
- Firm chest
- Muscular legs
- Bigger biceps
Women
- Lower ab (pouch)
- Firm buttocks
- Smaller legs
- Better posture
Look at No. 1. This could easily be stated as "firm up my
waistline" by both genders. In reality, there are two rather different
areas to be focused on. There are many ways a trainer can address these specific
needs for the two genders. When it comes to fat loss, men and women both need
aerobic activity and nutrition. When it comes to toning muscle for both men and
women, the two most important things to look at are exercise selection and
workload. Try the following recommended exercises that are specific to men's and
women's needs.
Please consult a physician before starting this or any exercise program.
Waistline
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Men -- Oblique Crunch
Do three to five sets of 15 to 20 reps on each side. |
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Women -- Lower Ab Crunch
Do two to three sets of 20 to 40 reps. |
Both genders should do these exercises two to four times per week.
Men respond better to less reps and more sets. Women respond better to a
higher repetition and fewer sets. Switch the two, and women end up getting
bigger, usually a bad thing, and men end up with a lack of tone.
Each of these exercises is for the waistline, but each has its own target.
Men should concentrate on the sides or obliques, while women should focus on the
lower tummy or lower abdominal. Both sexes should exhale on the up motion and
use slow and controlled movements.
Legs
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Men -- Weighted Squats
Do three to six sets of 12 to 15 reps. |
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Women -- Unweighted Lunge
Do one to two sets of 10 to 30 reps. |
Both genders should do these exercises one to three days per week.
Again, men are going heavier with relatively less repetition and women are
going lighter with relatively greater repetition. Each exercise should be done
with a slow and controlled movement. Exhale as the weight goes up. Keep about 80
percent of your weight on your heels. This will allow the buttocks and
hamstrings to get involved and protect the knees. Only bend your knee to a
90-degree angle. Do not lock out the knees.
The selected exercises are ideal for their specific genders and the
weight-to-repetition ratio is a key ingredient. Ladies, enjoy more shapely
thighs and toned lower abs. Fellas, your muscular legs and trimmed sides of the
waistline are going to look great, too!
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