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Though
certain authors assert that the working capacity during the menstruation cycle
is not reduced (A. B. Handelsmann, K. M. Smirnov, H. Noak, and K. Tittel) the
following regularity can be observed: the working capacity curve is lowest,
during pre-menstruation and the first days of menstruation. Then it goes upwards
to reach its peak in the first days of the post-menstruation period (S. A.
Jagunov, L. N. Startseva). Our work with competitive women athletes, in
weightlifting, swimming, track and field athletics, tennis, fencing and rowing,
doing weight training showed that the approach to women athletes' working
capacity during menstruation is quite individual. Within the competing
experience of sportswomen we came upon some cases in which their positive
emotions placed them in such a position that in spite of the side effects of
menstruation, they achieved results higher than their personal records.
Regardless of these cases however, most women, athletes included, consider
menstruation as an obstacle to their preparation and participation in contests.
On the basis of the aforementioned, we can make the following statements and
recommendations concerning women's special weight training methods:
1. Weight training is quite necessary. It favorably influences the general
functional condition of a woman's body, provided a progressive beforehand
preparation has been executed in conformity with all peculiarities
(morphological, functional, psychical) of a woman's body.
2. The prolonged loadings connected with large concussions of the internal
organs are to be avoided. Exercises of this nature must be of short duration
followed by longer breaks. An individual approach is to be applied during the
menstruation period - the weight exercises for some women have to be substituted
by other ones that would not cause great resistance in the abdominals. The women
that will go on with their weight training have to decrease the loading and to
execute the exercises lying down - mainly for arms and calves.
The
weight training is to be preceded by a prolonged preparation of the supporting
and motor apparatus. Progressive resistance exercises are to be executed with
the aid of a great variety training facilities.
4.
Weight training has a favorable influence in the post-menstruation period, when
the exercises with a barbell can reach 60-70% of all the strength exercises.
Most often, in this period, maximum weight is achieved.
5.
In view of the physiological characteristics of a woman's body it is essential
to emphasize that women more easily accept, and have better results in, the
disciplines involving power endurance, than in those that require maximum
strength or explosive power. In this relation swimming is a good example. The
performance of the best women swimmers is not inferior to men's and even the
national records for men in some countries - renowned for their sports
traditions - are less than the world records for women.
6.
When we have a goal to develop women's maximum strength we must give preference
to work up to refusal or 2-3 repetitions of 90-95% of the maximum weight.
7.
Special attention is to be paid to squats with barbell at the back of the neck.
Being of particular importance to sports practice it is included in the
exercises of all training regimens. It is necessary to train both squat and high
squat regardless of sport discipline exercised by the athlete. In this case, it
is important that the legs and the pectoral girdle, where large muscular groups
are found, increase their strength very quickly; it means they can undertake and
overcome considerable weights. The main thing to be taken into consideration is
that the connection between the pectoral girdle (that undertakes and maintains
the weight) and the legs (that perform yielding and overcoming work) is the
lower back. Its relatively weak muscles characterize the latter: its bone
support being the spinal column only. These conditions are insufficient for the
low back to correspond to the strength level of the legs and pectoral girdle.
Besides, the technique of the squat itself suggests big difficulties: when we
start the squat the muscles perform yielding work and the weight moves
downwards. When the end position is reached the legs start the overcoming work
of raising upward. Very often this is accompanied by the so called
"shaking", so that by striking each other the hip and the calf ensures
the "spring", thus helping the raising upwards. In this moment, the
inertia of the movement of the 'weight downwards must be eliminated and the
upward movement be started. The meeting of the two forces in the low back area
where they are mainly applied result in a tremendous compression - several times
bigger than the weight with which the squat is done. As a consequence the
internal abdominal resistance and the load to the spinal column are increased
sharply. No doubt the resistance on the whole body is very big, but we focus our
attention on one unit of the body that has shortcomings of an anatomical and
physiological nature. The construction of the spinal column consisting of
vertebrae, separated by gristly discs, though very strong, in cases of light
staggering implies danger of a sharp increase of the load between two vertebrae
only. Since the ability to make compensating movements in the squat is limited,
heavy injuries can occur. Certainly we consider a case when the squat and the
raising upwards are done with a barbell of a maximum or a sub-maximum weight. In
the remaining cases (weight of 80% or less) with the required attention,
concentration and proper beforehand preparation the injuries will be almost
excluded. Nevertheless, it is obligatory that the exercise be performed with a
belt, which has the supplementary advantage of maintaining the required heat in
the low back area. We recommend the following exercises: for the abdominals -
leg raises, sit-ups and bent-arm pullover; for the oblique abdominal - side
twists and side inclines; for the back - "good morning" exercises and
deadlift. Should all these conditions be observed, we recommend that about 50%
of the leg exercises be other than a squat with a barbell at the back of the
neck. Recommendations are leg presses on a leg press machine, carrying a partner
on your back down an incline etc.
8.
After the execution of weight training, women athletes have to spend not less
than 20-30 minutes for relaxation. That aims at both quicker recuperation and
meeting aesthetic requirements. As a result of a heavier workout muscle
hypertrophy occurs: since the muscles are filled in with blood, their length
having been decreased after the heavy work. This state of the muscles reduces
the joints amplitude as a consequence to which woman's movements become clumsy
and awkward. The many repetitions of this state transform the woman's figure, it
acquires the manners of a man. This has an impact not only on the woman herself
but on the sport she trains also. That is why relaxation exercises have to be
attached with the same importance as to loading ones. In this relation, both
water massage and swimming are considered to be most suitable. It is desirable
that each workout ends with relaxation exercises, followed by one of the three
suggested forms of intercourse with water. Bathing after the weight training is
to be done with hot water for a prolonged time and be finished with contrast
bath (alternating hot and cool water).
Besides
the above-mentioned smaller strength capabilities compared to men, women have
several advantages that have to be taken into consideration:
•
In general, women are more flexible. Flexibility helps them in the technical
performance of the movements, most often with amplitude close to the required
one. Our experience showed that women execute easily and more correctly the
classical heavy athletics exercises - the snatch and the clean and jerk.
•
Women benefit from their greater flexibility; they are less likely to be injured
in sports-related activities.
•
Weight training is welcome and arouses the interest of sportswomen not only for
the possible benefit with regard to the discipline they train. It also enables
them to satisfy their natural striving for emancipation and equality, suppressed
in them in the course of thousands of years. Entering an area of strength that
until recently has been of interest only to men - they are very careful and
concentrated, what makes work with them pleasant and fruitful.
•
No other but weight exercises achieve the overall toning of every muscle of the
physique and exert a positive effect on spirits. For women, who are usually more
emotional than men, it is of vital importance to progress in their sports
discipline.
•
Generally women are more diligent and disciplined. This is particularly
important to meeting the main requirement of weight training progress - the
regular workouts. It brings about important conditions that characterize the
woman's training process, the latter being balanced and advantageous even in
training with weights, which until very recently has been considered to be
purely a men's activity. |
