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FEMALE
BODYBUILDING
Should
Sisters Pump Iron? - weight-training for African American women
PUMPING IRON
is generally a man's game, and any woman who ventures into the
weight room--aka the unofficial boys' club--may be hassled.
"What are you doing back here?" a man asked Chicagoan Charlene Baity,
when she began her weight-training routine eight years ago.
"The men looked at me like I was lost," says Baity, 57. "But I would
just keep on going with my routine. Now I can lift 75 pounds, and I
can bench-press about 65 pounds. I feel great, and I love it."
Now with the phenomenal wave of aerobics that incorporate martial
arts, boxing and other forms of more masculine training routines,
more and more Sisters are hitting the weight room, and the
historical gender lines that separated the men from the women in the
gym are fading quickly.
But there are still a few Sisters who are plagued by the common
stereotypes associated with women who lift weights, thereby avoiding
the weight room altogether and bypassing the opportunity to further
advance their physical fitness, according to experts. The primary
reason many Sisters shun the weight room is because they "don't want
to look like a man." The experts say it will never, ever
happen--unless of course, you want it to.
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"Women who lift weights and
`look like men, so to speak,' work out for hours and hours to look
like that," says Madeline Gantt, director of health and fitness for
the Chicago South Side YMCA. "You will never have that problem with
just plain weightlifting."
A recent study at the Indiana University Health Center indicates
that a woman's body will respond differently to weight-training than
a man's because of hormonal differences. "The hormone testosterone
plays a major role in muscular development," researchers say.
"Because women have very little of this hormone, they tend not to
bulk-up with weight-training."
Women who weight-train properly may not have the "masculine-look"
dilemma, but they may encounter problems if they don't incorporate
weight-training into their exercise routine, says schoolteacher Zena
Smith, who began training shortly after her son was born.
"I work out three times a week, which should be the minimum," says
Smith, who has been lifting weights for six years. "I did see some
progress, but I wanted to tone. I got to a point with the
cardiovascular routine where it wasn't toning anymore. I needed
something extra, and that something extra was weight-training."
The benefits of weight-training for women have been well-documented.
Experts have discovered that weight-training not only tones your
muscles, but it also raises your basal metabolism, which causes you
to burn more calories. In addition to burning extra calories without
even trying, weight-training also reduces the risk of osteoporosis,
and the development of adult-onset diabetes. Those who weight-train
properly are likely to develop better coordination and balance and
may avoid injuries resulting from weak muscles.
Additionally, weight-training is the solution for adding definition
to leaner bodies, but it will also give a boost to those seeking to
lose weight. The American Medical Association (AMA) advises people
to combine both cardiovascular exercises and weight-training
exercises to receive the maximum benefits of their workout routine.
Mayla Jefferson, a Chicago-area social worker, says she began her
workout routine solely for health-related benefits, and looking
great was just a welcomed side effect.
"I work out with the big boys," Jefferson says. "As a social worker
for a dialysis center, I noticed that many African-American women
have hypertension and diabetes. So I exercise to maintain my health.
I work out four times a week. I start out doing my cardiovascular
exercises and then I'll move over to the free weights to do arm
routines and squats."
Looking good, feeling great, improving your overall health and
challenging the male/female status quo in the gym--what better way
to flaunt your independence than weight-training? The sooner you
begin your program, the sooner you'll be able to wear that strapless
dress to the New Year's Eve bash.
Before you get started, consult your doctor before beginning any
exercise routine. Weight-training may be dangerous if performed
improperly or without supervision. This form of exercise is not
considered ideal for individuals with medical or physical problems
such as elevated blood pressure, back problems or hernias. The
American Heart Association suggests that if you have been
particularly sedentary in the past, or have a heart condition, you
should see a doctor to develop the best exercise program.
The Basics
Weighflifting can be an intimidating experience for the newcomer.
Just keep in mind that everyone has to start somewhere, and focus
only on your body. Be realistic--your goal is to improve on the
package you already have. Don't beat yourself up about your
progress--remember, you can't transform yourself from a novice
weight trainee into a gladiator in just a few visits. Patience and
persistence is the order of the day. It is best to hire a trainer
for at least your first few weight-training sessions. Trainers may
be costly (generally ranging from $20 to $150 per hour), but it's
well worth the investment, because it gives you access to
professionally recommended, effective lifting programs. |
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