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munichfitness

Women v Weights

Women v Weights

Dear Ladies,

It’s time to learn about weights. No, I’m not talking about metric vs imperial weights, I’m talking about getting into the gym and lifting those big weights. I realize they look heavy and difficult and there are always men-always-in the heavier free-weight section. But hear me out! Strength training is about growing muscle: You will not “bulk up” because women are built differently than men. Men have more muscle fiber connections and higher fat metabolisms, both due to higher testosterone levels. Whereas women have estrogen which is great for storing fat! (Thanks nature!) While we do naturally have less muscle mass and a little more fat than men, this doesn’t give us a pass when it comes to weight training. Training in a similar fashion as men do will yield similar gains. However, the fact that we have smaller muscle fibers/less overall muscle mass, means that we don’t have to worry about getting “bulky” while weight training! 

Now while you will not get bulky, sticking with pinky weights at high repetitions will not achieve that “toned” look either. Muscle growth requires progressively increasing the force output of the muscle through incremental weight increases. This means getting into the gym and starting with a reasonably heavy weight where you can do, for example, 10 easy repetitions, and then increasing the weight to where you start to struggle to meet that final repetition. Repeat 3 times at the slightly heavier weight and once that weight is the new easy, increase to the next heavier weight! The “struggle” is the production of lactate in the muscles and does lead to muscle soreness sometimes. 

Muscle soreness is a natural part of weight training, but that does not mean you want to feel sore all the time, or worse, pull muscles by doing an exercise incorrectly. Learning how to lift a weight properly is the best point to start in your strength training. Using the techniques of lifting/moving weights correctly will not only help you on your fitness journey but also in your daily life. For example, moving that overstuffed suitcase before vacation could throw out your back! A major bummer. But if you know how to lift, you’ll have no trouble getting it to and from your destinations! 

If you’d like to learn how to lift properly, build your strength and confidence, come visit us at Evolve Fitness for a free initial consultation!

-Danielle Curzadd

Personal Trainer and Group Fitness Coach at Evolve Fitness

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Hike into the Bavarian Summer!

Hike into the Bavarian Summer!

If you’re new to Munich, you may have noticed mountain sports feature heavily in the weekend activities category. Hiking in the spring and summer is an easy activity to get you out of the city to clear your mind, get in some cardio and work on endurance all while taking in some killer scenery. The sense of accomplishment reaching a peak just can’t be replicated. You can easily see your progress as the towns shrink away into the distance and the only sounds you hear are the birds and the steady thud of your feet hitting the path in front of you. While your heart is pounding and legs are burning you’re not only increasing your overall physical health but your mental health as well. According to a report from the Institute for European Environmental Policy, access to nature reduces depression and obesity.

The trains available from Munich Hauptbahnhof make all kinds of trails, from easy to strenuous, easily accessible to all. And you can enjoy the trails alone or with friends, whether they be two-legged or furry and four-legged. Make sure you pack some water, snacks, some sunscreen and an extra layer and you’re ready to go! 

If you’re keen on checking out what these Alps have to offer, my personal favorite is a medium difficulty day-hike from Oberammergau to Puerschling(1566m) and down to the Kolbensattlehuette. From there you can ride an alpine coaster down to the finish. Follow the signs if you want to go all the way, or if you’re a beginner/hiking with small children hike up to the Kolbensattlehuette to look over Oberammergau and enjoy the activities available in the area. 

Not sure about hiking alone as a woman? At Evolve Fitness we have created a fitness program for women who are looking to get more fit for the hiking trails, whether here or abroad, by pairing a weekly circuit at our studio with a monthly hike. At the end of each 10-week session, we have a two-day hike where we overnight at one of the mountain huts. The first of our two sessions is already underway and we’ve just done our first hike in the Ammergau Alps. You can find more information on our website evolvefitness.de/trailfit-club

-Danielle Curzadd

Personal Trainer and Group Fitness Coach at Evolve Fitness

 

Trail Fit Hike
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