Exercise Physiology Refutation : The Number One Reason Why Women
When learning about fitness it is essential to have a basic understanding of biology and physiological function. Women are often told that they have limited physical capabilities. Despite this women are learning how to train and are getting involved in sports competition. There still remains misunderstandings about women and weights. Sex bias and little scientific literature about women’s reaction to exercise allows for certain myths to continue. Peter Tremanye is a fitness enthusiast, yet his information should be checked for accuracy. His proclamation is the first error. Women do have a muscular system. The difference is related to body composition correlated with sex hormones. A woman’s muscle can experience muscular hypertrophy if exercised. A woman is biologically capable of building muscle. Basic anatomy shows that males and female do have the same structures in the musculoskeletal system. While it can be agreed upon that weight training is good for women’s health, other attitudes can be challenged. Muscles are not a male only attribute. Nor do they make women masculine. The term “toned” or “bulky” are not facts of exercise physiology. Tremanye makes this mistake but adds the term athletic to toned. Bodies of athletes can vary depending on the sport they play. The range of muscular development can vary. That is why those terms are more descriptive rather than a biological statement of fact. Multiple factors contribute to building muscle. Training for aesthetics or performance involve different procedures . Peter Termanye never makes that distinction. The thesis can be challenged with sport science analysis. The cells of the muscles are the same for both sexes. Depending on training size and strength can increase. Metabolism and endocrine function do effect athletic performance. Women do operate on another physiological parameter. This means women will have to train harder to reach a certain fitness goal. The biological and physiological factors are significant, but not insurmountable.
Women and Muscles
Women who workout long enough can build muscle mass. Consistency is a major factor to this along with diet. Peter Termanye asserts that the chances of women gaining muscle are small. If progressive overload is added to training and done over a series of months or years a woman can make muscular gains. The assertion that most women do not want muscle does not have a factual basis to it. More women are competing in bodybuilding and fitness related sports. It cannot be said with certainty that women want a toned appearance. There still seems to be an unhealthy obsession with thinness. The odd part is that Peter Termanye reveals a bias against women of a certain muscular development. biology is not concern about bias. The muscular system is identical to that of the male. Muscle fiber types vary in size and distribution among men and women. Type II muscle fiber is higher in the male muscular system. Type II muscle fiber has dominance in women’s bodies. The amount of fiber types can vary in the bodies of individuals. When comes to explosive power type II muscle fiber is the most important. The size of these fibers also aid is strength. Male muscle is not stronger than female muscle. The strength gap is related to total amount in the body. The skeleton also is a factor in how much muscle the body can house. The larger the skeletal frame the greater space for muscle. This is why bone mass can also increase from weight training. The term musculoskeletal system is used to describe muscles and bones as one network. Responses to training will vary depending on somatotype. A woman will a mesomorphic body will see a greater degree of muscular gain from a training regimen. Another factor is related to genetics. The MSTN gene provides instructions for myostatin. The protein dictates the growth of human body tissue. This also includes muscle. Individuals with lower levels of myostatin can build more muscle. This can happen regardless of sex. Women’s muscles can experience muscular hypertrophy and similar physiological functions. Myocytes are not different in terms of structure. To say that men have muscle and women do not is scientifically inaccurate. If a woman trains with a certain amount of intensity and for a certain period of time muscle can develop.
Hormones and The Results of Exercise Stimuli
Sex hormones do have an impact on performance. After puberty, men produce more androgens and spherically testosterone. This means an average man can have more strength and muscle without training compared to a woman. Having more natural strength prior to training means if both sexes were on the same program results would not be similar. The reason for this difference in sexual dimorphism is related to biological evolution. Two theories have been proposed. The first is related to hunting. The man hunter hypothesis has been challenged with the discovery of a female hunter from 9,000 years ago in the Andes. This discovery in Peru suggests that maybe both men and women could have hunted in packs. Another hypothesis is that greater male strength was a means for competing with one another for mates. Males are bigger than females in certain species when mate competition is high. More strength would mean a male could fight weaker males and access to more mates. This is only speculative, considering our hominid ancestors are extinct. Tremayne does makes commentary on human evolution, without grasping it. While that is a debate for another time it is well understood evolution produced biological and physiological differences in male and female bodies. Testosterone allows men to have a greater degree of muscular hypertrophy. Remember the factors related to muscular growth are not just sex hormones. Body type, genetics, consistency, and the years put into a fitness goal matter. Nutrition, diet, rest, and recovery must be monitored to ensure changes in physique. Tremayne claims ” No matter how hard they try, women just haven’t got the natural stimulus to develop large muscles.” That is not entirely true and it ignores individual variation. Two people training on the same regimen will not see similar results. What is considered large is relative. A woman that is considered “toned” might be large to some. Peter Tremayne then says do not be fooled by the appearance of female bodybuilders accusing them of anabolic steroid use. True, all IFBB shows are not drug tested, but it is ludicrous to believe female bodybuilder physique is a product of only steroids. There exist no drug that can alter genetics. This also does not explain why in drug tested shows women still have muscular physiques. Nor does it explain the existence of muscular women prior to performance enhancing drugs . Supplements would not be useful without training to go with it. The “pumped up” and “muscle bound” women as he refers to them are not as large as they seem. Women during competition weigh less than the average man and even more so compared to their male counterparts. The response to exercise stimuli does not produce the same amount of muscle mass. However, women are more than capable of getting stronger than an untrained man.
Muscular Hypertrophy and Metabolism
The major difference between male and female bodies is related to density in muscle and metabolism. This explains why terms such as bulky and toned are not applicable in a exercise physiology sense. Comparing myocytes through biopsy demonstrates that muscle cannot be classified as bulky or toned. This is done with muscle fiber type. Training can induce muscular hypertrophy in muscle. What added to building is related to diet. Protein must be consumed to ensure that muscular hypertrophy can continue. Contrary to popular belief one cannot eat whatever they want and see results even if you exercise. When food is consumed it can be converted into either fat or muscle. Hormones do effect metabolism, which means women would convert most of their food into fat. Women basal metabolism is lower. The difference is not so insurmountable that it cannot be address. What this means is that caloric intake and diet has to be adjusted depending on activity level. Doing this will aid in muscular growth from training. The two types of muscular hypertrophy are myofibrillar and sarcoplasmic. The myocytes of the muscle contain fibers. When the number of myofibrils increase in number they gain density. Women experience this response from a weight training regimen. Muscles have a substance known as sarcoplasmic fluid . During exercise the fluid provides muscles with vital energy. The sarcoplasmic fluid will build up from exercise making muscles look bigger. However, they will not gain more strength. Both sarcoplasmic and myofibrillar hypertrophy occur in women from strength training programs. Women can build physiques, but it will be more challenging reaching a particular fitness level. It is more than obvious that women do get muscle if they train hard enough. If women did not get or have muscle, that would indicate some form of myofibrillar myopathy. Overtime if progressive over load is used, microtrauma to muscle tissue will enable growth during recovery. Men and women can change their body composition from resistance and strength training.
Your Results Depend On Training and Goals
Training has a specific objective in mind. One can exercise to make the body appear a certain why and the other option is related to sports performance. The common activity between these two objectives is lifting weights. Training for aesthetics is not the same as for sports performance. What is called an “athletic and toned” physique just denotes a level of muscularity. Jessica Ennis was not training to build muscle. Her objective was to run faster. Sprinters benefit from weight training because it can build essential lower body muscles. An athletic body can look different depending on the sport a person plays. Jessica Ennis is clearly a muscular woman. Terms like toned and bulky really do not have relevance. Nor does the objection to what is considered ” unsightly muscle mass.” Jessica Ennis if she adjusted her training could have built more muscle mass. Looking at her you can see she had a good baseline . This would require more weightlifting and higher caloric intake. Sprinting would have to be excluded. Weightlifters are not lifting to make their muscles bigger. The goal is to build strength, rather than sculpt muscle. This requires mastering a movement pattern and neuromuscular efficiency. The examples provided are not proving the thesis women do not get muscle. The only aspect it demonstrates is the level of muscularity can vary among athletes depending on how they train. A sprinter, bodybuilder, or weightlifter are not going to be doing the same training regimen.
Conclusion
Women having developed muscles is not an aberration. What it shows is either dedication to long term athletic training. Exercise and athletic training can be done from home or at a gym. What is know is training for aesthetics is different than building strength only. There is some major ignorance expressed in the article. All female bodybuilders and muscular women are not on steroids. Drug tested competitions exist in which the women are more muscular than the author’s ideal “toned” image. Light weight bodybuilders might be deemed “too big” for some people. Blaming women who are muscular for putting women off of weight training is incorrect. The men who continue to body shame women and then provide poor fitness advice have done this. Peter Tremayne basically states that the only reason women should exercise is jut to desirable to a man. While he claims to be delighted more women are taking up lifting weights, he is part of the reason for discouragement. The mixture of machismo and sexism make women not want to venture into free weight sections. The very idea he expresses that women get more respect in that area than running on a treadmill reveal much. The “girl exercises” just show that women are weaklings or physically inferior. Running on a treadmill does have benefits. If a person is comfortable doing that, they should not feel the need to be forced into something another exercise regimen. A huge amount of disinformation circulates about women and exercise. Tremayne repeats them, but with a different perspective. He claims women cannot build muscle. If a woman trains for a number of years she can see a difference in muscle and strength. Peter Tremayne then omits anything about diet. Caloric intake would have to increase as well as reduction in sugar and saturated fat consumption. Nutrition and diet are as equally pivotal to increasing physical fitness. The comparison between male and female weightlifters or sprinters actually defeats his argument. The notion of large and unsightly woman does not exist. The muscular women of track, bodybuilding, and weightlifting are not as large as their male counterparts. Some could be bigger than thinner or average men. The women have visibly muscular bodies. The attempt to say women do not have muscles or cannot build fails. The benefits of weightlifting for women is much more extensive than discussed by Peter Tremayne. Bones are strengthened, it can control weight, prevent sarcopenia, and protect the circulatory system. Too often condescending and unscientific fitness articles circulate directed at women. Being knowledge about anatomy, exercise science, and physiology can help counter false assertions in fitness literature.
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When learning about fitness it is essential to have a basic understanding of biology and physiological function. Women are often told that they have limited physical capabilities. Despite this women are learning how to train and are getting involved in sports competition. There still remains misunderstandings about women and weights. Sex bias and little scientific literature about women’s reaction to exercise allows for certain myths to continue. Peter Tremanye is a fitness enthusiast, yet his information should be checked for accuracy. His proclamation is the first error. Women do have a muscular system. The difference is related to body composition correlated with sex hormones. A woman’s muscle can experience muscular hypertrophy if exercised. A woman is biologically capable of building muscle. Basic anatomy shows that males and female do have the same structures in the musculoskeletal system. While it can be agreed upon that weight training is good for women’s health, other attitudes can be challenged. Muscles are not a male only attribute. Nor do they make women masculine. The term “toned” or “bulky” are not facts of exercise physiology. Tremanye makes this mistake but adds the term athletic to toned. Bodies of athletes can vary depending on the sport they play. The range of muscular development can vary. That is why those terms are more descriptive rather than a biological statement of fact. Multiple factors contribute to building muscle. Training for aesthetics or performance involve different procedures . Peter Termanye never makes that distinction. The thesis can be challenged with sport science analysis. The cells of the muscles are the same for both sexes. Depending on training size and strength can increase. Metabolism and endocrine function do effect athletic performance. Women do operate on another physiological parameter. This means women will have to train harder to reach a certain fitness goal. The biological and physiological factors are significant, but not insurmountable.
Women and Muscles
Women who workout long enough can build muscle mass. Consistency is a major factor to this along with diet. Peter Termanye asserts that the chances of women gaining muscle are small. If progressive overload is added to training and done over a series of months or years a woman can make muscular gains. The assertion that most women do not want muscle does not have a factual basis to it. More women are competing in bodybuilding and fitness related sports. It cannot be said with certainty that women want a toned appearance. There still seems to be an unhealthy obsession with thinness. The odd part is that Peter Termanye reveals a bias against women of a certain muscular development. biology is not concern about bias. The muscular system is identical to that of the male. Muscle fiber types vary in size and distribution among men and women. Type II muscle fiber is higher in the male muscular system. Type II muscle fiber has dominance in women’s bodies. The amount of fiber types can vary in the bodies of individuals. When comes to explosive power type II muscle fiber is the most important. The size of these fibers also aid is strength. Male muscle is not stronger than female muscle. The strength gap is related to total amount in the body. The skeleton also is a factor in how much muscle the body can house. The larger the skeletal frame the greater space for muscle. This is why bone mass can also increase from weight training. The term musculoskeletal system is used to describe muscles and bones as one network. Responses to training will vary depending on somatotype. A woman will a mesomorphic body will see a greater degree of muscular gain from a training regimen. Another factor is related to genetics. The MSTN gene provides instructions for myostatin. The protein dictates the growth of human body tissue. This also includes muscle. Individuals with lower levels of myostatin can build more muscle. This can happen regardless of sex. Women’s muscles can experience muscular hypertrophy and similar physiological functions. Myocytes are not different in terms of structure. To say that men have muscle and women do not is scientifically inaccurate. If a woman trains with a certain amount of intensity and for a certain period of time muscle can develop.
Hormones and The Results of Exercise Stimuli
Sex hormones do have an impact on performance. After puberty, men produce more androgens and spherically testosterone. This means an average man can have more strength and muscle without training compared to a woman. Having more natural strength prior to training means if both sexes were on the same program results would not be similar. The reason for this difference in sexual dimorphism is related to biological evolution. Two theories have been proposed. The first is related to hunting. The man hunter hypothesis has been challenged with the discovery of a female hunter from 9,000 years ago in the Andes. This discovery in Peru suggests that maybe both men and women could have hunted in packs. Another hypothesis is that greater male strength was a means for competing with one another for mates. Males are bigger than females in certain species when mate competition is high. More strength would mean a male could fight weaker males and access to more mates. This is only speculative, considering our hominid ancestors are extinct. Tremayne does makes commentary on human evolution, without grasping it. While that is a debate for another time it is well understood evolution produced biological and physiological differences in male and female bodies. Testosterone allows men to have a greater degree of muscular hypertrophy. Remember the factors related to muscular growth are not just sex hormones. Body type, genetics, consistency, and the years put into a fitness goal matter. Nutrition, diet, rest, and recovery must be monitored to ensure changes in physique. Tremayne claims ” No matter how hard they try, women just haven’t got the natural stimulus to develop large muscles.” That is not entirely true and it ignores individual variation. Two people training on the same regimen will not see similar results. What is considered large is relative. A woman that is considered “toned” might be large to some. Peter Tremayne then says do not be fooled by the appearance of female bodybuilders accusing them of anabolic steroid use. True, all IFBB shows are not drug tested, but it is ludicrous to believe female bodybuilder physique is a product of only steroids. There exist no drug that can alter genetics. This also does not explain why in drug tested shows women still have muscular physiques. Nor does it explain the existence of muscular women prior to performance enhancing drugs . Supplements would not be useful without training to go with it. The “pumped up” and “muscle bound” women as he refers to them are not as large as they seem. Women during competition weigh less than the average man and even more so compared to their male counterparts. The response to exercise stimuli does not produce the same amount of muscle mass. However, women are more than capable of getting stronger than an untrained man.
Muscular Hypertrophy and Metabolism
The major difference between male and female bodies is related to density in muscle and metabolism. This explains why terms such as bulky and toned are not applicable in a exercise physiology sense. Comparing myocytes through biopsy demonstrates that muscle cannot be classified as bulky or toned. This is done with muscle fiber type. Training can induce muscular hypertrophy in muscle. What added to building is related to diet. Protein must be consumed to ensure that muscular hypertrophy can continue. Contrary to popular belief one cannot eat whatever they want and see results even if you exercise. When food is consumed it can be converted into either fat or muscle. Hormones do effect metabolism, which means women would convert most of their food into fat. Women basal metabolism is lower. The difference is not so insurmountable that it cannot be address. What this means is that caloric intake and diet has to be adjusted depending on activity level. Doing this will aid in muscular growth from training. The two types of muscular hypertrophy are myofibrillar and sarcoplasmic. The myocytes of the muscle contain fibers. When the number of myofibrils increase in number they gain density. Women experience this response from a weight training regimen. Muscles have a substance known as sarcoplasmic fluid . During exercise the fluid provides muscles with vital energy. The sarcoplasmic fluid will build up from exercise making muscles look bigger. However, they will not gain more strength. Both sarcoplasmic and myofibrillar hypertrophy occur in women from strength training programs. Women can build physiques, but it will be more challenging reaching a particular fitness level. It is more than obvious that women do get muscle if they train hard enough. If women did not get or have muscle, that would indicate some form of myofibrillar myopathy. Overtime if progressive over load is used, microtrauma to muscle tissue will enable growth during recovery. Men and women can change their body composition from resistance and strength training.
Your Results Depend On Training and Goals
Training has a specific objective in mind. One can exercise to make the body appear a certain why and the other option is related to sports performance. The common activity between these two objectives is lifting weights. Training for aesthetics is not the same as for sports performance. What is called an “athletic and toned” physique just denotes a level of muscularity. Jessica Ennis was not training to build muscle. Her objective was to run faster. Sprinters benefit from weight training because it can build essential lower body muscles. An athletic body can look different depending on the sport a person plays. Jessica Ennis is clearly a muscular woman. Terms like toned and bulky really do not have relevance. Nor does the objection to what is considered ” unsightly muscle mass.” Jessica Ennis if she adjusted her training could have built more muscle mass. Looking at her you can see she had a good baseline . This would require more weightlifting and higher caloric intake. Sprinting would have to be excluded. Weightlifters are not lifting to make their muscles bigger. The goal is to build strength, rather than sculpt muscle. This requires mastering a movement pattern and neuromuscular efficiency. The examples provided are not proving the thesis women do not get muscle. The only aspect it demonstrates is the level of muscularity can vary among athletes depending on how they train. A sprinter, bodybuilder, or weightlifter are not going to be doing the same training regimen.
Conclusion
Women having developed muscles is not an aberration. What it shows is either dedication to long term athletic training. Exercise and athletic training can be done from home or at a gym. What is know is training for aesthetics is different than building strength only. There is some major ignorance expressed in the article. All female bodybuilders and muscular women are not on steroids. Drug tested competitions exist in which the women are more muscular than the author’s ideal “toned” image. Light weight bodybuilders might be deemed “too big” for some people. Blaming women who are muscular for putting women off of weight training is incorrect. The men who continue to body shame women and then provide poor fitness advice have done this. Peter Tremayne basically states that the only reason women should exercise is jut to desirable to a man. While he claims to be delighted more women are taking up lifting weights, he is part of the reason for discouragement. The mixture of machismo and sexism make women not want to venture into free weight sections. The very idea he expresses that women get more respect in that area than running on a treadmill reveal much. The “girl exercises” just show that women are weaklings or physically inferior. Running on a treadmill does have benefits. If a person is comfortable doing that, they should not feel the need to be forced into something another exercise regimen. A huge amount of disinformation circulates about women and exercise. Tremayne repeats them, but with a different perspective. He claims women cannot build muscle. If a woman trains for a number of years she can see a difference in muscle and strength. Peter Tremayne then omits anything about diet. Caloric intake would have to increase as well as reduction in sugar and saturated fat consumption. Nutrition and diet are as equally pivotal to increasing physical fitness. The comparison between male and female weightlifters or sprinters actually defeats his argument. The notion of large and unsightly woman does not exist. The muscular women of track, bodybuilding, and weightlifting are not as large as their male counterparts. Some could be bigger than thinner or average men. The women have visibly muscular bodies. The attempt to say women do not have muscles or cannot build fails. The benefits of weightlifting for women is much more extensive than discussed by Peter Tremayne. Bones are strengthened, it can control weight, prevent sarcopenia, and protect the circulatory system. Too often condescending and unscientific fitness articles circulate directed at women. Being knowledge about anatomy, exercise science, and physiology can help counter false assertions in fitness literature.
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