Do women have higher "CP value" when doing exercise than men? Research: Cut training time in half to achieve the same benefits
If women can develop the habit of regular exercise, will the health benefits produced be higher than that of men? A recent study published in the Journal of the American College of Cardiology (JACC) confirmed that women who develop exercise habits reduce their overall risk of death by 24%; while men only reduce their risk by 15%. In addition, female athletes have higher benefits than male athletes in reducing cardiovascular disease and increasing life expectancy.
Do women have higher “CP value” when doing exercise than men? Study: Benefit in reducing death risk more significant
The research was initiated by Tsinghua University in China. The research team used data from 412,413 subjects in the National Health Interview Survey (NHIS) to analyze the correlation between gender differences and exercise performance, and simply divided the subjects’ participation in exercise into moderate-to-high-intensity exercise (MVPA, Including aerobic exercise), and muscle-strengthening exercise. After analysis by the research team, the differences in exercise results caused by gender are as follows:
First of all, 300 minutes of “moderate-to-high-intensity exercise” per week can reduce all-cause mortality by 18% and 24% for men and women respectively. It is worth mentioning that women only need to spend 140 minutes of exercise to achieve similar benefits to men.
If 110 minutes of “high-intensity exercise” (VPA) per week is used for analysis, it can help reduce all-cause mortality by 19% and 24% for men and women respectively. Women only need 57 minutes to achieve similar results to men. benefit. In addition, 90 minutes of “moderate-intensity exercise” (MPA) per week can help reduce all-cause mortality by 20% and 24% in men and women respectively. Women only need to spend 50 minutes to obtain the same benefits.
Looking at muscle-strengthening sports, regular training can help reduce the risk of all-cause death by 11% and 19% for men and women. It is worth mentioning that women only need to train once to gain 3 times the risk of death. Compared with men, women who train three times a week have approximately twice the risk of all-cause mortality.
Are the health benefits more obvious than those for men? Women who exercise have lower risk of cardiovascular death
The benefits of exercise for women don’t stop there. The study found that in terms of cardiovascular protection benefits, men and women who regularly engage in “moderate-to-high-intensity exercise” reduce cardiovascular mortality by 14% and 36% respectively; men and women who regularly engage in “muscle-strengthening exercise” have a lower cardiovascular mortality rate. Vascular mortality decreased by 11% and 30% respectively. In terms of reducing cardiovascular mortality and all-cause mortality, the benefits of exercise for women are significantly higher than for men.
“This result may inspire women to participate in any form of exercise. What surprised us is that the difference in benefits that women and men can obtain is even greater than imagined!” Susan Cheng, the lead author of the study, said that although it is currently available for all genders The exercise recommendations are the same (at least 150 minutes of exercise per week), but if the relevant units can recommend differentiated exercise recommendations for different genders, it may be more helpful to promote the overall sports atmosphere in society.
Cheng also pointed out that despite the obvious benefits of exercise, women tend to lag behind men in sports participation. “Even short-term exercise can bring certain benefits, especially for modern women who need to balance career and family. Past research also supports that if young women can develop exercise habits, the benefit of extending life span is greater than that of men. obvious.”
You can also train your abdominal muscles and buttocks at home! 3 major muscle training exercises for women
All that said, if a woman wants to start exercising, what moves can she try? Professional fitness coach Lin Jiaxin once accepted an exclusive interview with “healthorn” and said that in terms of “weight training” projects, it is recommended that female friends cooperate with a fitness coach to learn the correct training movements to avoid injuries or ineffective results. If you can lay a good foundation during the “sweet period”, not only will the training effect be better, but the progress will also be faster.
If you are unable to go to the gym due to busy work schedules, coach Lin Jiaxin also suggests that women can do simple “hand training” safely at home. For example, pectoralis major training, which is easily overlooked by women, can be done through kneeling and push-ups, or low-intensity kneeling and push-ups (putting hands on high places such as sofas and coffee tables). Squats, lunges, bridges and other postures have no space restrictions and can be operated by placing a yoga mat in an open space. “As for core training, women can try abdominal crunches, dead bug poses, bird dog poses, and stick poses. They are all easy-to-use exercises!”
Finally, coach Lin Jiaxin also called on women, whether they adopt strength training or other types of exercise, the purpose is to pursue “physical health” and not blindly follow the weight loss trend due to the influence of social media. “Many women think that the thinner the body, the better; in fact, too low body fat can easily affect hormones and lead to amenorrhea or irregular menstruation. The purpose of training is to obtain a more “functional” body. No matter what, start moving first. is the most important!”
Source:
Sex Differences in Association of Physical Activity With All-Cause and Cardiovascular Mortality
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