Table of Contents
Cuts a fine figure
Trained muscles tighten the female curves around the buttocks and thighs, the waist becomes firmer, the breasts are lifted. Arms, legs and back appear more contoured and youthful. Targeted muscle building can even beautify the proportions: A wide pelvis is less noticeable if arms and shoulders are given a nice contour. Perhaps the best effect, however, is a more upright posture with a well-trained core musculature. Your workout will shed a few pounds, so it helps you lose weight .
Tightens the connective tissue
Firm instead of flabby: Growing muscles have the same effect as a lifting on the supporting tissue under the skin. They press against it as a solid base, thus ensuring a visible tension on the surface. The connective tissue itself also changes as a result of the training: blood circulation and metabolism are stimulated, new supporting collagen fibers are formed. Arms, legs and bottom look smoother and firmer. Even with cellulite, the picture can improve. Unfortunately, the unloved dents cannot be completely trained away: the basic structure of our connective tissue is determined by the genes.
Keeps the bones fit
Muscle training is the most effective form of exercise to combat osteoporosis. Women in particular suffer from declining bone density after the menopause: their bodies produce less bone-protecting estrogen than before. But pressure and tension during training make the support structure more unbreakable again – at any age.
Sport keeps us healthy
Strengthens the back
If no expert knows why it hurts the small of your back, the diagnosis is “non-specific pain.” Targeted strengthening of the back and stomach helps better than endurance sports. It gets the muscular metabolism going in the painful region, improves the interaction of muscles and muscle fibers. This relieves the small vertebral joints – and straightens us up again.
Lubricates the joints
Muscle training is active joint protection: sufficient synovial fluid is only formed when there is resistance to feed the cartilage with nutrients and to absorb shocks. Strong muscles, tendons and ligaments also prevent incorrect loads that damage the joints. Those who already suffer from arthrosis (joint wear and tear) can relieve their symptoms with strength training.
Protects against diseases
Muscles heal: Our muscles send out health-regulating messenger substances such as interleukin-6. Perhaps his greatest talent: It lowers the risk of diabetes by promoting the absorption of sugar in the muscle cells. The
pancreas has to produce less insulin to get the blood sugar into the cells. The more active muscles we have, the better. The messenger substances also have a cell-protecting and anti-inflammatory effect and support the immune system.
Sport strengthens self-confidence
Muscle uses about three times as much energy as the same amount of fat tissue – even when we’re taking it easy. This increases the body’s basal metabolism. If strength training accompanies a diet, fatty tissue is broken down without the muscles dwindling.
Promotes ego strength
We walk more upright , perceive our own strength more consciously: This is how muscles strengthen our self-confidence and even our soul. We already feel better during training: The pure concentration on the moment, on breathing and body leaves no room for unnecessary brooding, which burdens us – and weakens us.
Improves reaction
Safer at every turn: strength training ensures that more muscle fibers “tackle” in everyday life and the muscles work better together. Reserves of strength that we can activate quickly if we ever stumble. On the other hand, if strength decreases, dexterity also decreases. By the way: Exercises with your own body weight or with free weights train your coordination. Experts still advise beginners to do equipment training because they can make fewer mistakes and gain strength without risk.
Start training right
These courses make you strong
Those who find it easier to train in a group can attend fitness courses with strength exercises. Most studios offer muscle training courses such as strength fit, body pump, athletic fitness, hot iron or simply a workout.
You train with tubes (bands), barbells or dumbbells, gym sticks and other small equipment. Functional training courses, in which the muscles are steeled with their own body weight, are also popular at the moment. Individual corrections by the trainer are rather scarce in a well-attended course.
Risk: Beginners can overwhelm themselves. Ask about the proficiency level and take a trial lesson. Relatively new in the fitness industry is “semi-personal training”, small group training in which everyone is intensively observed and encouraged.
The device training
Do leg press and butterfly: the most important tips for a successful start.
How often? “You should invest at least two 45-minute sessions a week,” recommends Mattis Kreiselmaier, sports scientist and trainer at Studio 21 at Leuphana University in Lüneburg. Ten minutes to warm up, five minutes to cool down at the end: half an hour of muscle training remains. Kieser Training also recommends two 30-minute workouts, and Mrs.Sporty (circuit training with strength and endurance elements without warm-up) recommends three 30-minute workouts.
How much? In the beginning you will learn the movement sequences with rather light weights. Two or three sets of 15 reps is a guide for beginners. Always do the exercises as slowly and controlled as possible. Once you’ve mastered them, you’re allowed to pack more weight. You should too, because your strength only increases when you really challenge your muscles. They may tremble during the last repetitions! After the initial phase, gradually train with more and more weight and fewer repetitions. Ask the trainer for a new training schedule every six to eight weeks.
Muscle soreness? Micro-injuries in the muscles are almost unavoidable at the beginning. They release the pain. If it is very severe, you should skip the next training session. Going for a walk, a hot bath or a visit to the sauna then help to regenerate. “If it just pulls a bit, there’s nothing wrong with light strength training,” says Mattis Kreiselmaier.
Interview: The scales are not the measure
dr Gabriela Kieser is medical director and co-developer of Kieser Training.
Tolfioow: What keeps women from strength training?
dr Gabriela Kieser: Many people still think of muscular men when they hear the word. When women do something for their bodies, they prefer Pilates or yoga. But they don’t achieve the same effect with them. The best thing for figure, performance and quality of life is strength training.
How does exercise improve shape?
The more trained the muscles, the tighter the tissue above them appears. That’s why even the breasts rise when women strengthen their pecs. A great effect for middle-aged women. Young girls have naturally tight muscles and often look attractive even when they are overweight. This is lost if you don’t do anything to maintain your muscles. If you want to lose weight, you’re more likely to run to burn calories. And you’re wrong: You burn more energy during endurance sports because you train longer. However, during a diet, the body also consumes muscle tissue. Around 60 percent of weight loss is muscle. The only way to prevent this is through strength training. By the way, the scale is not the best measure. Better to measure your waist circumference every month.
How quickly do I see and feel success?
The less trained you are, the faster it goes. In one study, people over the age of 80 gained an average of 170 percent in strength with 12 weeks of leg muscle training, and the muscle cross-section increased by nine percent. When you notice a change depends on the fat tissue. In slim people, the musculature is more visible.
Does muscle training hurt?
At Kieser Training, beginners start with an underload. Later the resistance increases. Each exercise is performed slowly and in a controlled manner, but to the point of muscular exhaustion. 90 seconds is enough for this. The muscle responds by burning or trembling. But that disappears immediately.
How do I dose the training correctly – without thick muscles?
Very few women have the potential for excessive muscle mass. Once you get the muscle you want, don’t increase the load any more. You then get your strength without gaining size
