For a very long time, fitness recommendations been pretty homogeneous across genders, with women tending towards more cardio and men hitting the gym. Well, turns out, its way more complex than that! With the pulses of hormones in women’s cycles and the definitive point (hello, perimenopause) at which age plays a factor, women’s fitness choices have a huge impact on longevity, body composition, and cognition. Learn more about all of that in our section dedicated to WOMEN this month.
We’re focusing on SCAPS & RIB CAGE in Kinstretch this month! Exercises that target the scapula and surrounding muscles can help improve chest mobility and respiratory muscle strength.
AUTHENTICITY is one of our five core values. The Studio is committed to crafting original classes that bring you the best fitness opportunities that benefit your body and mind for a lifetime!
WOMEN AND FITNESS
The science is out. Weight training is imperative to female fitness and has benefits for women of all ages.
For women 20-35 years, resistance training to failure is effective for building and maintaining lean mass. Women in this age range have the benefit of creating a base foundation for resistance work by learning how to move well and build strength quickly. Training to failure means working until you cannot complete the last repetition with good form.
Tracking your cycle can give you information on how you might be feeling (fatigued or ready to f#$@ing go?) for the day and for your workout. For example on Day 1, menstruation, our hormones are at their lowest so our bodies’ capacity to take in and accommodate stress (heavier weights, more intense cardio) is better! But listen, every woman’s cycle is different and our cycles from one month to the next may be different too, so it’s important to listen to your body. Use the handy “10-Minute Rule” and check in with yourself after the first 10 minutes of your workout. Feeling good? Keep it rolling. Feeling crappy? Take it down a notch.
Women over 35 years, benefit from heavy resistance training because it creates a stronger response in the body to stimulate reproductive hormones that dampen cortisol. As we hit peri-menopause and subsequently menopause this becomes even more important for longevity, body composition, preventing soft muscle injuries (ie frozen shoulder, plantar fasciitis) AND attenuating cognitive decline. Women in this age range also benefit from high intensity training (2 workouts/week). Think 30 seconds of sprints or burpees full blast. This also creates that ideal a hormonal response.
And for women in all age ranges, fueling is a huge part of having a good workout, getting the recovery that you need, and feeling good all round. Want to know more? We recommend this podcast with Dr. Stacy Simms: Female-Specific Exercise & Nutrition for Health, Performance & Longevity
FRC FOCUS: SCAPS & RIB CAGE
Let’s talk about scapulae and rib cage! Scaps (aka shoulder blades) glide along the upper posterior (back) rib cage. The scapula move in various directions; elevation, depression, retraction and protraction with the help of the surrounding muscles.
Each of these movements is important not only for healthy shoulder mobility but also for breathing. When scapular mobility is limited, the rib cage may not fully expand whereby limiting how much breath you’re able to bring into the lungs. Find out about how well your own scaps and rib cage work in Kinstrech this month. And do some SCAP CARs at home- they’re easy, they feel good and your body will thank you!
Core Value: AUTHENTICITY
Authenticity is one of our 5 Core Values: Committed to providing unique complementary classes that work together to holistically support healthy bodies from the inside out.We break the mold class after class.
Each class you take here is unique and original to the Studio. Our instructors are constantly learning and integrating their experience and knowledge into every class. Classes here have evolved and will continue to adapt to the latest science-backed research.
Each complimentary class is built to get you feeling your best and working effectively towards a healthy body & mind for a lifetime.