Men are generally stronger and faster than women because men have a greater amount of muscle mass. However, according to William McArdle, PhD, in his book "Exercise Physiology, Energy, Nutrition & Human Performance," women and men respond quite similarly to resistance training. Both sexes experience a very similar percentage increase in muscle mass. Men and women can still train together while effectively improving their individual fitness levels.
Incorporate Negative Reps
Negative reps are reps in which the hardest effort is against the resistance as the muscles lengthen, which is a technique commonly referred to as eccentric training. For instance, set up the bench press with heavy weights that can only be lifted for five or six reps. She will first lie on the bench, lift the bar off the support racks and hold it over her chest. This is the start position. She then lowers the barbell toward her chest using a 10-second count. He must help her return to the start position, lifting most of the weight for her. Then, she lowers the barbell again and repeats the action for one set of six reps. According to William McArdle, PhD. and his colleagues in their book “Exercise Physiology, Energy, Nutrition &Human Performance,” men and women respond similarly to eccentric training. While men may develop bigger muscles, both sexes experience the same percentage of change.
Use Dumbbells
If only one bench press is available, use dumbbells. It easier to change dumbbells than it is to move plates in and out of one barbell. He can do flat dumbbell presses while she does crunches. Alternatively, the exercising pair can spot each other for flat dumbbell presses and then both will do crunches on the floor at the same time. Paul Chek of the Corrective High-performance Exercise Kinesiology Institute advises free weights such as dumbbells activate the core and joint stabilizing muscles, reducing incontinence, especially in women who have had children.
Run or Walk on Treadmills
Treadmill running/walking ensures neither person physically goes past the other. Have the pair run or walk at their own speed while exercising according to their own fitness abilities. She can walk up a very steep hill as he sprints on a small incline. Use these aerobic exercises to ensure body fat levels are within acceptable limits. According to the American Council on Exercise, or ACE, the acceptable range of body fat for women is between 25 to 31 percent and between 18 and 25 percent for men.
Take an Exercise Class
The American College of Sports Medicine says group fitness classes can give the opportunity to meet new people and exercise in a social atmosphere. Each person can make the exercise more or less difficult than the other by jumping higher, exaggerating arm movements, using a higher step or increasing the intensity on the wheel of the indoor bike. High-impact exercises such as those used in an aerobic class improve bone health for both men and women, reducing their risks of osteoporosis.
Do Partner-Assisted Exercises
She can push down on the muscles between his shoulder blades while he does push-ups. According to ACE, men between the ages of 15 and 59 who can do 23 to 12 push-ups on their toes, respectively, score an "average" on the ACE push-up test. Women between the ages of 15 and 59 who can do 18 to 7 push-ups, respectively, also score an "average" on the ACE push-up test.
References
- “Exercise Physiology, Energy, Nutrition &Human Performance”; William McArdle, Frank Katch and Victor Katch; 2007
- "Fit Society Page"; Selecting and Effectively Using a Health/ Fitness Facility; Spring 2005
- “Personal Trainer Manual”; American Council on Exercise; 1997
- “Equal But Not The Same, Considerations for Training Females”; C.H.E.K. Institute; 1997
- American College of Sports Medicine: Physical Activity and Bone Health
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