FEMALE TRAINING 3

FEMALE TRAINING 3
(by Arnaud van der Veere, Netherlands)

A big difference between men and women is the approach of training. Men in general like to be taken serious. A women wants to have fun, she wants to enjoy a good training. A man wants fast results, he says that he is willing to suffer pain and heartship but often it turns out that it is a bridge to far. Woman on the other hand do not mind to train hard but wants to enjoy what they do, training is a relax or escape for them. Results comes overtime.

As I mentioned in other articles women want to train in a group on an individual basis. When undergoing the training it is strongly recommended that the instructor use counting for instructions. It is proven that women get mre stimulation from up and down countings when put upon them than when given a certain number as a “do it yourself”. Counting is a strong way to increase or decrease the tempo of lesson.

During a lesson the trainer is concentrated on the flow of techniques. The lesson must run smooth. Most attention goes to the variation in exercises, the number of repetitions and how heavy the group can go. Less attention is paid to the way each technique is exercised. The correct posture and application of the propper exercise does not receive enough attention.

In general women do not have a heavy physical job. The muscles are not under heavy strain during the day and the tonus (muscle tention) is relatively low. A good trainer will pay attention to increase muscle tention first. During warming up tension around knees, elbows, ankles and wrist must reach a high level. Strenghtening these parts will prevent from injuries.

Women will pay attention to there own posture when pointed to it. The posture of women is strongly dictated by cultural background. In many cultures children, when in adolesence, will be warned not to show the breasts. Embarrasment, not wanting to provoke or teasing also can be the case. The ones suffering of this will create a shoulder up forward posture (in my daily practise I call it a Chat position, as I encounter it more and more in children who sit in front of computers all day) a position that places a lot of tension on the neck and takes away tension on the back of shoulder and houlder blades.

My first training is with weights to promote a better posture. After this I always try to teach them boxing skills to let go frustrations and build tension in the back, shoulders and arms. Boxing is a very good way to improve posture, tension, concentration and most of all self esteme. Over the years I found more and more female got attrackted to the sport. The gradual increase has gone from few per year (in the 80’s) to thousands. Women enjoy the sport for recreational but also competition.

Soon after introducing boxing to a daily exercise programming the ladies requested more stomach / belly exercises as they had seen this in movies. I introduced two forms for ladies ; static tension improvement and dynamic training.

Static tension is a form of exercise used in body building to build up lean clean muscle parts for the so called “six pack”. With each move up a tension of 3 counts is taken. After this back no a near release and than back again in high tension mode. This is done in series with not more than 10 – 15 repetitions. Stomach muscles are normal muscle groups and must be treated likewise when wishing to have a flat belly. This implies a maximum of 3 trainings a week, but when doing it the concnentration must be ONLY to that group.

Boxing training for the stomach / belly muscles when done often create a “fatty” image. A boxer does not need clean visuable but effective muscles to react on punches. Bxers train the stomach muscles everyday, this is in fact overtraining. Overtraining stimulates the uptake of fluids and gives a bit of a fatty view. For women this is exactly what they do NOT want. It is advised to train the stomach intensively but not more then 3 times a week.

FEMALE TRAINING 1

FEMALE TRAINING
(by Arnaud van der Veere, Netherlands)

Women are realy different from men. This does not refer to only the physical part. A woman thinks, moves, needs wishes and has totally different desires than men. Former is commen knowledge and completely accepted. But when entering a training room why do women has to accept training rules set for men ? In fitness and specialy in the Martial Arts trainers are not well prepared for women !

To promote a better understanding and training for women I wrote a serie of articles on this topic. I write this series of articles from the viewpoint of teaching trainers how to adapt to the women in a sportschool in general and be in close contact with them in specific situations. At the same time the articles are also a way to make any women who visits a gym aware of the differences between men and women and no longer need to accept an equal treatment. The articles are written to create understanding and a growing toward a new situation of respect, creativity and a new way of target directed training.

When a women wish to train, the first thing that will come to her mind is how to dress in a proper way for that activity. Some women wish to attrack no attention while others just want to get into the focus. Mn in general want to train, they do not care much what they wear. The task of the sportschool is to advise a newcomer what kind of clothing is the best. Some gyms have followed this advise by posting a nice picture of a woman on the activity program message board.

Women wish to look good even when excersicing. When training in a short trouser (for instance in Muay Thai) the women do not like to do streching exercises with wide open legs, specially not in mixed classes. An other exercise is jumping in the air and come down. The breast of the women will bounce up and down. This is not only an unconfortable feeling but the ones with the bigger sizes will also feel embarresed. A last example is sit down, when the woman moves down the trouser also will go down on her behind. When this happens and the behind is exposed a continuation of the exercise is hardly possible. The women prevers to stop and will do anything to get that done.

In fact there are so many different movements that, with the wrong clothing, create unconfortable feeling. When a woman does feel unconfortable she will quit the lessons. This drop outs are a big loss for the gym and the person itself.

Besides the right kind of clothing, colors are important. Women do not like dark or grey colors. During sport they like bright and fit with there body colors. But this also depends on the activity. For instance when the school dress has spcific colors that make them look stronger and better shaped they surely are willing to wear it.

Women also like to do individual training in groups. No this is not a contradition. A woman needs a MOTIVATOR. A person in front of the class who shows what to do and stimulate the group to do the same on there own physical level. When a woman enters a group class at first they will study there fellow class mates and try to scale them in levels. After this classification the woman will look for the right place in the class of which she thinks her class will do right. Man on the otherhand often do not care where they stand and tend to go upfront instead of choosing a level oriented place.

The person infront of the class must be a good motivator and visuable clear person. When classes have many women it is the best that the instructor is also a woman. The fact that the trainer is female is stimulating to most, cause it creates a feeling of “ what you can do, I can do it too”. A sportschool needs this motivation to keep members.Female trainers create an indentification process.