Mujeres y entrenamiento de la fuerza: mitos y verdades

photolibrary_rf_photo_of_woman_lifting_free_weight.jpg (493×335)

Jessica Matthews, del Consejo Estadounidense sobre Ejercicio, manifestó que llevar a las mujeres a las salas de pesas de los gimnasios aún es una batalla compleja.

Traducido del inglés: Lunes, 2 de agosto, 2010 Por Dorene Internicola NUEVA YORK (Reuters) - Las mujeres consideran al entrenamiento de la fuerza muscular con pesas como una amenaza para su peso corporal.

A pesar de que fortalece los huesos y brinda un impulso metabólico que permite quemar grasa incluso horas después de realizar el ejercicio, los expertos aseguran que muchas mujeres se resisten a este tipo de actividad por un temor infundado a terminar como el Increíble Hulk.

"Las personas que levantan pesas generalmente son más delgadas", dijo Lou Schuler, experto en preparación física. "Esta idea de que van a aparecer kilos de músculo repentinamente en el cuerpo de la mujer porque levanta pesas es sólo una ilusión falsa", añadió.

A diferencia del fisicoculturismo, en el que la meta es estética, el objetivo del entrenamiento de fuerza es volverse más fuerte.

Schuler, autor del libro "New Rules of Lifting for Women" (Nuevas reglas para el Levantamiento de Pesas Femenino), considera que en la mayoría de las mujeres que engordan eso no está en sus genes. Y agregó que es necesario un poco de músculo para ayudar a los huesos.

"Las mujeres tienen que levantar pesas lo suficientemente grandes como para tener efecto sobre su masa muscular y fuerza. Se debe avanzar progresivamente con un peso cada vez mayor y menores repeticiones", expresó.

Según el Centro Nacional de Estadísticas Sanitarias de Estados Unidos, sólo el 21 por ciento de las mujeres realiza ejercicios de fuerza, pese a que las guías del Gobierno aconsejan que los adultos realicen entrenamiento de la resistencia dos o más veces por semana.

Jessica Matthews, del Consejo Estadounidense sobre Ejercicio, manifestó que llevar a las mujeres a las salas de pesas de los gimnasios aún es una batalla compleja.

"Un programa de entrenamiento de la fuerza bien diseñado es funcional y una gran forma de que las mujeres produzcan y mantengan una masa corporal magra. Eso no generará una apariencia voluminosa", expresó Matthews.

Para la mayoría de las mujeres, Matthews sugiere entre 10 o 12 y hasta 15 repeticiones con peso moderado para obtener fuerza muscular.

Reuters Health

Comments

Light Therapy holds promise as a treatment for Alzheimer's Disease

A new article, conducted by Lili Zang and colleagues from Weifang Medical University School of Nursing in Shandong Province, China, discusses a meta-analysis of 15 high-quality trials that investigated the impact of light therapy on individuals with Alzheimer’s disease (AD). The meta-analysis included 598 patients with mild to moderate Alzheimer’s disease, and it covered 15 randomized controlled trials conducted in seven different countries. Those trials were published between 2005 and 2022. Sleep Improvement Light therapy led to significant improvements in several sleep measures. It notably enhanced sleep efficiency, increased interdaily stability, and reduced intradaily variability, all of which are indicators of better sleep quality. Light therapy was associated with a reduction in agitation, depression, and caregiver burden among individuals with Alzheimer’s disease. A significant advantage over usual care was shown in reducing the severity of psychobehavioral symptoms, as assessed

Carvacrol: Health benefits from aromatic herbs (oregano, thyme)

Carvacrol is a phenolic monoterpenoid found in various essential oils. Oregano, thyme, and bergamot contain carvacrol. It boasts a range of beneficial properties for potential clinical applications. This compound has shown antimicrobial, antioxidant, and anticancer activities. It showed antimicrobial efficacy against food-borne pathogens like Escherichia coli and Salmonella. It is attributed to a unique combination of its chemical characteristics. Carvacrol, often used alongside thymol (another phenolic monoterpenoid found in these oils), exhibits high antioxidant activity and has been employed as a dietary additive to enhance the antioxidant status in animals (I.E. in poultry nutrition) Preclinical studies suggest promising anticancer properties of carvacrol, particularly in breast, liver, and lung carcinomas, through (proapoptotic) mechanisms involving elimination of DNA abnormalities. However, despite a well-defined toxicological profile, the lack of human trials hinders conclusive

Creatine for six months can improve long COVID fatigue

A small study suggests that taking creatine as a supplement for six months may significantly improve clinical features of post–COVID-19 fatigue syndrome (long COVID). Those symptoms are: Fatigue Shortness of breath Chest pain Joint pain Cognitive difficulties often referred to as “brain fog.” The study, conducted by researchers from the University of Novi Sad, Serbia, found that creatine supplements led to reduced fatigue and improved scores for various long COVID-related symptoms, such as loss of taste, breathing difficulties, body aches, headaches, and concentration problems. Creatine is a natural compound found in small amounts in certain foods and produced by the body, mainly in muscles. It plays a crucial role in the Adenosine Triphosphate -Phosphocreatine (ATP-PC) energy system, which is the primary source of energy for short bursts of intense activities lasting from 1 to 30 seconds, like weightlifting or sprinting. Supplementing with creatine has been proven to increase the

Wellness-uptodate

Search This Blog