The biggest problem with many female exercise programs is that they are constructed under the misconception that they should be vastly different from those men utilize. Other than testosterone production, the principles of sound exercise prescription and programming as well as biomechanics are identical. If you wish exceptional results, your programming must meet your demands. Consult your physician before beginning any diet or exercise program.
Exercise Programming
Your entire program needs to be well-structured. Do not perform intense cardiovascular work right before a strength-training workout. This will leave you fatigued and put you at greater risk of injury. Unless you are planning a triathlon or an ultra-run, do not engage in marathon training sessions, which will leave you exhausted for your next workout. Do not leave skilled lifts until the end of your workout; do them first when you are fresh and your skills are sharpest. If you need to, schedule your lifting sessions a few days a week and do cardiovascular and conditioning work on your off days, or do it earlier in the day --- whatever it takes to allow you to get the most out of each workout.
Use the Compound Lifts
As a woman you produce approximately 10 percent of the testosterone that men do, and this is the only major difference in the results you will achieve, as testosterone is the hormone primarily responsible for muscle growth. So your goal should be to produce as much of this as you can, to take advantage of not only the ability to build muscle, but recover from your workouts. The large, compound lifts like the squat, deadlift, chin-up, row, bench press and military press will cause your endocrine system to respond more aggressively than little exercises like dumbbell curls, assuming you are training with sufficient intensity. And if you keep your rest periods short, you will stimulate more of the hormones that help you heal and grow. And heavy resistance training will have the greatest effect on increasing bone density, a specific issue for women, especially as you age.
Cardiovascular Work
Do not over-complicate this. Cardiovascular work is a way to not only improve your health, but burn extra calories. Train hard, but train smart. Do not immediately leap into an advanced running program, but rather gradually build your endurance over time. To get the most out of your cardiovascular work, pick an exercise that you enjoy, as you are more likely to continue with it. If you like to row, row a boat if possible instead of the rowing machine in the gym. You can run out of doors instead of on a treadmill. The most important thing is that you be consistent.
Conditioning
Just because you are a woman does not mean you cannot use special conditioning techniques. Follow the example of female athletes whose training is focused and effective. Instead of running for an hour, run against resistance, such as pulling a parachute. Perform actually interval training revolving around sprints instead of on the treadmill. You will note that treadmill trained athletes physiques do not compare to those of female sprinters. If you dislike sprinting, pull a sled or jump rope, both of which are exceptional lower body workouts as well. The key to success in your overall program is do not limit yourself, and use your imagination.
References
- PubMed.gov: Acute testosterone and cortisol responses to high power resistance exercise
- PubMed.gov: Acute hormonal and neuromuscular responses to hypertrophy, strength and power type resistance exercise
- PubMed.gov: Changes in Bone Mineral Density in Response to 24 Weeks of Resistance Training in College-Age Men and Women
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