We often read that women and men can do the same workout, which leads many women to believe that they can plan their workout exactly like that of a man, although today we know that hormonal differences also affect physical activity.

This absolutely does not mean:

1. that women are disadvantaged;
2. or that a woman cannot have similar goals to a man, both for weight loss and for toning up the muscle mass;
3. finally, that women are barred from certain exercises. Nothing is barred to women.

But a little cunning in planning women’s training is essential to get the best results.

In this article we see how to set up women’s training according to the advice of Dr. Nicholas Fuller , a physician at the University of Sydney and director of Charles Perkins Research .

Fuller, of whom I have already spoken here for his weight loss method , is a doctor who specializes in metabolic problems and obesity.

Her advice on female training takes into account the hormonal picture of the fertile woman.

Thanks to these recommendations it is possible to obtain better results in terms of training, optimization of the metabolism according to the physical activity carried out and reduction of problems such as the risk of injuries, drops in physical performance, drops in energy.

WOMEN’S TRAINING: HOW TO SET IT TO GET RESULTS

According to Fuller, female training must take into account the fluctuations of the hormones estrogen and progesterone in the fertile woman. And be therefore changed accordingly.

That is, a woman should not follow an identical training schedule for the whole month, but a training schedule that is diversified into two workouts depending on the phases of her menstrual cycle.

Follicular phase (day one to day 14 of the cycle)

In this phase, estrogen progressively increases, while progesterone remains stable (tending to low). Here the training and recovery times do not differ between men and women. In this phase, women can train even hard, without feeling a drop in energy or fatigue, especially during the second week, where there is also an increase in strength.

So let’s remember that the first 14 days, and in particular the days ranging from 7 to 14, training must be of strength, with weights and even intense toning exercises.

However, it should be remembered that the follicular phase is not the same for all women. Some have early ovulation, as early as the eleventh or twelfth day.

Luteal phase (day 15 to day 28 of the cycle)

In this phase the progesterone grows until it reaches its peak and there is an increase in thermogenesis, lipolysis and metabolism, around a minimum of 5% up to a maximum of 10%. However, in this phase the woman feels as though she is “slowed down” and short of energy.

This is not due to the fact that it burns fewer calories, it is assumed exactly the opposite, but that it is difficult to convert proteins and fats into carbohydrates at this stage, while it is easier to burn fat. However: you gain less muscle mass, you feel less strong, you need longer recovery periods. Training must therefore take these factors into account.

It is best to do low intensity training sessions, both for cardio and resistance training (with weights), in this case reducing the loads. To keep energy expenditure high if you are trying to lose weight, you can do an active recovery, i.e. stretching exercises, yoga poses or pilates exercises and mobility exercises between one set of weights and another.

Schematizing.

• First two weeks.

  Weight training, HIIT, circuits, intense toning workouts, intense cardiovascular training. Example one for those who train at home.

• Last two weeks.

  Low HIIT, mini circuits (5 minutes), lower weight loads and slower, more weighted exercises, pilates, stretching, yoga and mobility exercises, steady state cardio training .
  Example two for those who train at home.