ARE THERE DIFFERENT TRAINING METHODS FOR MEN AND WOMEN?

Women and men, explanations for the gap in performance levels

It’s never easy to discuss the gap in performance levels between women and men. We may, as an instance, have a look at the gap in both world records for the 100 meters freestyle in an Olympic swimming pool, which equates to about 10 percent, or, rather, work out the average for the planet’s all-time top ten performances from women and men.

Why are there such straightforward differences in swimming operation between women and men?

The Solution lies in some Important parameters:

ANTHROPOMETRY

The primary gap between people in regard to swimming are located in anthropometrics. Girls are at a disadvantage in comparison to men because of both their height — smaller average — and the proportions between different areas of the human body. This means women can’t create as much electricity as their male counterparts, therefore their workforce is reduced.

On the flip side, however, as girls grow, they create a lower center of gravity, which provides them a much better sense of equilibrium and equilibrium, both key elements keep the body safe from the water.

WEIGHT AND BODY COMPOSITION

As most of us know, on average girls weigh less than men but they are penalized from the difference in body composition: girls have roughly 25 percent body fat when compared with 15 percent for men.

Though the greater proportion of fat has a negative impact on performance from the swimming pool, it will allow girls to float easily. This means that they can conserve electricity and maintain their legs nearer to the surface of the water, leading to a more hydrodynamic swim stroke.

THE CARDIO-CIRCULATORY APPARATUS

Women’s hearts are smaller than men’s (650 cc compared to 800 cc) and their cardiac output is on average 25% less than men’s. This limits the blood’s oxygen-carrying capacity in the case of women, meaning they are at a disadvantage when it comes to aerobic disciplines in particular.

MAXIMUM OXYGEN CONSUMPTION (VO2MAX)

The VO2max of an adult female is generally lower than guys. Among the explanations for this might be the difference in body composition (especially the fact that girls have a greater proportion of body fat), in addition to the gap in hemoglobin levels (10-14percent greater in males because of high testosterone levels).

In light of everything that’s been mentioned, the obvious question would be: are there distinct training methods for women and men?

There isn’t any clear response to this ; even though there are certainly various methods and means of enhancing performance.

At the greatest levels, women and men are capable of sustaining similar workloads, however they will not ever be the exact same. Differences in physiological traits avoid that and, in reality, they indicate that, in the case of girls, quality coaching is better than aerobic sessions.

HERE ARE THREE WORK-OUTS OF INCREASING DIFFICULTY CAREFULLY TAILORED TO QUALITY

Girls will, perhaps, find it a lot easier to finish these workouts, as a result of their exceptional capability to take care of sessions such as these. Consider integrating them at least two times per week on your practice program and see whether you see any advantages.

The subsequent workouts must only be achieved after heating up correctly and be accompanied with a swim-down to reduce lactic acid levels.

  • Work-out 1 – relatively easy:

6x50m freestyle with 2:30 min rest between intervals. Swim speed = fast and steady. Once you can complete all the intervals at the same speed, trying to reduce your rest to 15 sec.

  • Work-out 2 – medium

4x50m freestyle with 2 min rest + 2x100m freestyle with 3:30 min rest. Here again try and keep your swim speed high and steady. If you can do this, move on to the next set.

  • Work-out 3 – extremely difficult

6x50m freestyle with 2 min rest + 3x100m freestyle with 3:30 min rest. Fast and steady.

Right, we’ve given you a few hints, so don’t you believe now is the time to test them out today?

In coming articles we’ll discuss quality swimming and the way to create this very important facet from a performance standpoint.

Keep on after us!