What are the fitness programs for women?

In fact, there are no fitness programs specifically designed for women. It’s just that most women’s fitness demands focus on shaping and adjusting their body shape, improving their heart and lungs, and relieving stress. The programs they choose more frequently in daily life mainly focus on the three categories of strength training, aerobics, and physical and mental balance. Now more and more girls are breaking away from the stereotype that “women are suitable for gentle programs” and trying sports such as fighting, CrossFit, and rock climbing that were previously considered male-biased.

Not long ago, I met a little girl in the gym who had just entered college. She could carry 40 kilograms in squats, which was heavier than many male members who had been practicing for half a year. A few years ago, everyone was still arguing about whether girls would become King Kong Barbies if they practiced strength. Now this misunderstanding has been almost eliminated. However, there are still two voices. One is that girls are born with low testosterone levels and are less efficient in building muscles. Strength training is not as fast as doing aerobics. The other is One person thinks that strength training can improve the basal metabolism, and it will not be easy to regain weight after losing weight. In fact, there is nothing wrong with both opinions. If you only want to gain a few pounds of fat in a short period of time, doing more aerobics in the early stage will definitely lose weight faster. If you want to keep the waist and hips for a long time, strength training must be avoided. My best friend started training her butt and legs three times a week last year. She just practiced glute bridges, deadlifts, and Bulgarian split squats. In half a year, her buttocks line has improved by almost two centimeters. The low-waisted jeans she wore before that always slid down now just sit on her hips, and her waist has become 3 centimeters thinner. That amount of training is not enough to build big muscles, so there is no need to worry.

If you are naturally fond of moving and cannot sit still, you have a wider range of aerobic sports to choose from. Jogging, skipping, elliptical machines, and swimming are popular all year round. In the past two years, there have been a lot of people following live broadcasts to dance fat-burning dances and ride indoor spinning bikes. I am afraid of the cold in winter and don’t want to go out, so I just follow the 40-minute JOJO fat-burning dance at home. It is much more interesting than running on a treadmill for half an hour, and the time flies by. Of course, there have been a lot of controversies about aerobics in recent years. For example, many people say that skipping rope is not friendly to people with a large body weight. It is true that if a sister weighs more than 130 kilograms and jumps thousands of times at the beginning, it is easy to wear out the meniscus. Start by walking slowly and using the elliptical machine for two months. After losing a little weight, it is not too late to jump again.

If you usually sit in the office for a long time, your waist and cervical spine are not comfortable, and you don’t want to breathe too much, physical and mental balance programs such as yoga and Pilates are particularly suitable. The Pilates studio downstairs of my company is full of female white-collar workers who come from get off work from 1 to 6:30. Many of them came with the purpose of curing back pain at first. After practicing, they found that their core is tightened, their belly is much flatter, and their lines in tight skirts are particularly beautiful. Nowadays, many people say that "yoga is just stretching and has no exercise effect at all." In fact, it depends on the school you choose. If you choose Hatha yoga, which is mainly about relaxation, the intensity is indeed not high. If you choose flow yoga or Ashtanga, the consumption in one class is no less than half an hour of jogging, so you can't kill it in one go.

Nowadays, many girls are jumping out of the traditional options to try niche sports. I followed the trend and signed up for a Muay Thai trial class a while ago. After an hour of target shooting, I sweated through two T-shirts. The work stress I had saved up for a week was all gone. Before, I thought the girls who boxed looked too "ferocious", but when I went there, I found that half of the gym was young girls. Many of them came to vent their emotions and practice some self-defense skills. There are also friends who are rock climbing around me. Their shoulders and back lines are particularly stretched, and they don’t have the problem of getting stiff during strength training.

In fact, there are really not so many gender restrictions on what kind of sports you choose. Don’t listen to others who say “girls should practice yoga quietly.” If you like boxing, go for it, and if you like to roll iron, go for it. The project that makes you willing to stick to it for a long time is the most suitable project for you.