A lot of misinformation and nonsense there about training women in training (eg, nonsense like "Do not train with weights you will get too bulky," etc.) As a woman push your body further and further shows saniz issues in largely unheard of 20 years ago.
At the end of the day athlete can not train the same way as men. They have different requirements - physiological, bio-mechanical, nutritional, and even mentally. With a little planning of their training routines and diet, the athlete can train and compete at their full potential.
Its all in the training
for endurance athletes (male or female) to improve in a particular sport, you need to do a large amount of training in that particular sport. For multi-sport athletes (eg triathletes), and women in particular, a training log miles on the run can have long term implications for health - especially if the athlete loses her period (or stops menstruating). So, while the burden of running the building prowess of female distance runner or a triathlete should be on the run, well-blended cross training programs can be beneficial (especially in the early, preparatory stages of the training cycle) in order to reduce the load on the muscular skeletal system and "save" limbs of athletes with acute injuries and long-term damage caused by diseases such as osteoporosis.
if training turns (hard session followed by recovery sessions) exercise, such as pool running can be included in the program. These sessions move the limbs in a similar manner to the normal running pattern, but without the stress associated with landing on solid surfaces.
is simply no training regimen that will work for everyone.
Some women suffer crippling injuries from what is generally considered by elite athletes to be modest job. So if you have a history of repeated injuries during use, err on the side of conservatism and to seek alternative ways of training to compliment your running.
iron supplements
female athletes are at higher risk than their male counterparts in the development of iron deficiency, and as such should be very wary of wrong eating practices, where energy intake is cut to extremely low levels in an attempt to drop body fat quickly. In fact, a very restrictive dietary practices are more likely to chew through precious muscle mass reduces metabolic rate and makes it more difficult to use fat.
the human body needs iron to transport oxygen around the body in the service demands of working muscles, especially in endurance based sports in which energy needs are almost exclusively reliant on aerobic (with oxygen) metabolism.
Iron is lost through the body via a number of different processes, including: (i) sweating, (ii) of urine and feces, (iv) heel strike haemolysis of red blood cells (eg, destruction of red blood cells through the influence of the fifth ground when running), (v) micro-trauma of the GI tract, and (vi) menstrual blood loss in women.
Symptoms of iron deficiency may be impaired athletic performance, fatigue / drowsiness, headaches, cramps and breathing difficulties.
regular check-ups
It is recommended that female endurance athletes have blood every six to 12 months to check your iron status. For endurance athletes, even if all other indicators of iron status fall within the normal range (eg, hematocrit, hemoglobin, etc.), be especially attentive to the serum ferritin stores. If you are low (or low end of normal) can be indicative of latent anemije.Australski Institute of Sport (AIS) used to have a policy that will supplement the athletes with oral iron supplementation if serum ferritin levels fell below the 30th Some women, vegetarian endurance athletes present with serum ferritin levels as low as 5-6 g / L.
So what can you do to compensate for losses as the Iron?
The best way to prevent iron deficiency is to ensure sufficient iron rich diet, especially the "heme" iron, which is from animal sources, such as it is far better absorbed by the body. For help with making such choices, well-versed sports dietitian is invaluable. Some studies suggest that heel strike hemolysis may be reduced to the well-cushioned shoes and choosing to run on softer surfaces like grass or trails Bush.
amenorrhea and athletes
Female endurance athletes (especially young athletes) suffer an increased incidence of amenorrhea, or absence of regular menstrual cycles. While for some athletes to be seen as a welcome phenomenon, long-term health consequences of this are potentially catastrophic.
hormonal changes that accompany amenorrhea seems to increase risk of osteoporosis, or thinning bones. Although exercise has been touted as a means of strengthening the bones, it seems that a certain threshold above which there are harmful effects of estrogen on kostur.Niske state is shown to compensate for the beneficial effects of exercise on bone mineral density (BMD) in amenorrheic (not menstruating ) athlete. In fact, one study found that, although amenorrheic ATH-letes were exercising more (64 km running per week compared to 40 km per week) were 14% lower BMD than their regular menstruat-ing, not-quite-so-active, kolegama.Nastavak menstruation has been shown to improve BMD in these sportaĊĦima.Idealan training program to optimize skeletal health has yet to be determined, but all indicators are that the matter will call for a combination of aerobic and strength training.
Other considerations for the athlete
to continue to do if you were exercising before pregnancy, but do not start an exercise program without consulting your doctor first, if your lifestyle is sedentary previously.
Cycling is a good exercise modality, but a change in focus makes cycling on the road a bit more dangerous, the impact shock of running can be quite jarring, especially if the woman does not have the background to I get embarrassed.
Cycling is a good exercise modality, but a change in focus makes cycling on the road a bit more dangerous, the impact shock of running can be quite jarring, especially if the woman does not have the background to I get embarrassed.
...Cycling is a good exercise modality, but a change in focus makes cycling on the road a bit more dangerous, the impact shock of running can be quite jarring, especially if the woman does not have the background to I get embarrassed.
...Women should not exercise to lose weight during pregnancy, nor should they "diet", as Cima and practices can have negative effects on the unborn fetus. Stay well hydrated while exercising, if you are pregnant. In addition, avoid exercising in hot / humid conditions or at altitude. Keep a moderate intensity exercise (up to 70% of maximum capacity). Obviously, as with anything, there is much individual variation associated with it. Pregnant women should focus on a series of exercises designed to strengthen the pelvic floor shortly after conception.
...In principle, show common sense when exercising during pregnancy condition and always err on the side of caution.
Some interesting facts about female endurance athletes:
- athletes are generally less than their male colleagues with less muscle mass (~ 20% less in the legs and up to 40% less upper body). "Quality" of your muscle tissue and how to respond to resistance exercise is identical to in humans.
- athletes do not develop muscle mass in the same way as men because they have less of the male sex hormone, testosterone. Testosterone is largely responsible for the development of muscle after heavy strength training.
- ultra-distance swimming is a sport in which women can compete with the male athletes most attractive level.
- In the last 30-50 years the rate of improving the world record is faster in women than men, and probably will continue for the next decade or two significantly close the gap between elite sport events of the sexes.
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