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female fitness

Some Basic Tips For Female Fitness

Female fitness needs are unique in their own nature. When we talk of fitness in terms of the female body then women need to concentrate on special areas of their body in order to remain in shape. Apart from the abdomen area, the other areas where fat accumulation takes place more in the female are the buns, the thighs and the back of the legs.

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female fitness

female fitness


In fact the most basic and easily adhered female fitness program can relate to the normal activities of a typical day. We can easily boost our normal activity levels and stay healthy and fit.

Female fitness: Easy ways to Boost normal activity levels

1. Walk as much as possible

2. Take the stairs instead of the elevator

3. Always take the “long way around”

4. Stand instead of sitting whenever possible

5. Lose the remote of the T.V

6. Opt for the bathroom that’s furthest from you

7. When cleaning house, exaggerate your movements and make them big

8. Plant a garden and work in it during the spring and summer

9. Whenever possible with home improvement or fix ups, do them yourself

10. Chop and/or stack the wood yourself for fireplace

11. Play with children, or grandchildren if you have them

12. Go out dancing once or twice a month

13. Learn how to play tennis, racquetball, or any other sport

14. Swim

15. Join local hiking or cycling club

These are just some of the activities that are mentioned here. Each of us can find many of such activities in our day to day life which can help us to improve our physical fitness in a natural way.

Apart from this if you find that there are problem areas involved as I had mentioned earlier in terms of your abdomen, the buns, the thighs and the back of the legs then you can initiate special female fitness programs with the help and consultation of your physician and trainer.

Female fitness: Taking care of the buns, the thighs and the back of the legs

Watching out for the diet is important. Healthy and balanced diet of carbohydrates, fats and proteins are essential. A diet plan can be prepared for action. Essential exercise regimens can be initiated which can involve weight training and cardiovascular exercises. These are especially good for the lower part of the body. The exercise program should be followed consistently in the shorter work plans but it should be kept flexible for the longer periods as per the results seen from the exercise regimen. It is very important to note that all exercise regimens work well if we patiently and persistently follow it. You cannot expect things to happen overnight. Most importantly you must remember that with the special female fitness program you are trying to reduce the fat from the difficult area of the body and you are not counting the number of kilos or pounds that you have lost or going to lose in the process.

Female fitness: Exercise for the Abdomen

Strong abdominal muscles means a stronger back and more powerful overall physique and therefore a exercise regimen for the abdomen is essential not only to burn the fat in that region but also to enhance the overall fitness. Lying on the back and carrying out the “bicycle exercise” with your legs in the air moving in a paddling action can really help the abdomen area.

Further, an abdomen care checklist can be planned which can include:

1. Eating right kind of food with a nutritional program that fits for you
2. Exercise at least three times a week which can include aerobic exercises or circuit training
3. At least two specialized abdominal exercises as a day to day routine
4. Keeping up good posture especially with your back
5. Reducing stress by relaxing with the exercise program, deep breathing and meditation

Finally let me reemphasize that the special female fitness program that you are planning for yourself can only work if you truly believe in it and you are truly committed to it. Remember to involve your trainer and physician in your fitness program. They know you well and they can suggest you the best fitness program.
Latest Update: Friday, January 18, 2019

Exercise for Fitness

Healthy Women Need to Focus on Exercise to Keep Body Fit!

Exercise is very beneficial for women of all age groups. Exercise brings health as well as fitness for women. Doing regular exercise find it easy to cope up with changes taking place in body in different stage of life. Regardless of age physically activeness is tremendous, and is extremely advantageous throughout the whole life of a woman. Healthy women need to focus on physical activity as it keeps many diseases away from you.


Different kind of exercises has different benefits with capacity to promote different adaptations in the body. However, before you starting any form of physical activity it is better to know about the benefits associated with it. It will enable you to attain desired goals of either weight gain or weight loss. While selecting any exercise you should keep in mind the level of physical activity you can take, whether you have some health risks and which exercise would suit you best.

Exercise for Fitness

Exercise for Fitness
You need to focus on exercise rather than trying to reduce weight. Focus should be on health rather than weight loss. You can opt for either high or low intensity cardiovascular exercises, strength training or yoga. Healthy women can also start doing household activities which are good for body. They can also opt for other forms of workout such as walking, cycling, jogging, swimming, rowing, aerobics, or dancing. For getting good results women are supposed to follow proper posture and breathing technique during physical activity.

In the beginning women should gradually inculcate the habit of doing regular exercise. You should start from slow exercises and then incorporate a variety of activities into your regime. Women with extra weight should avoid high impact activities initially. You can also focus on exercises which can boost metabolism of body and maintain muscles. Strong muscles allow your body to indulge in physical activity without hurt.

Also they should do workout which strengthens your bone health. Vigorous and high-impact exercises provide fuel to bone strength. However, for this women are required to possess overall fitness so that you can perform these exercises safely. For getting best advice about beneficial and safe workout you can consult to your doctor. Finally the best way to remain fit and active is to follow your regular regime of exercise and also keep yourself motivated.
LATEST UPDATE: Friday, January 18, 2019

Cardio activities for women

Cardio workouts are without a doubt essential if you want to shed the excess pounds fast. A twenty or thirty minute cardio session will boost your metabolism and get your body in fat burning mode. Diet alone is not enough for weight loss.
2 or 3 cardio sessions a week will accelerate your weight loss and you’ll be able to see positive changes much faster. This will motivate most women to stay on track with their weight loss journey instead of throwing in the towel too soon.
There are a few tips that you can employ to make your cardio workouts more challenging. The tougher your workouts, the more calories you’ll burn and the fitter you’ll get. Let’s look at 5 tips that will really help you get the best out of your cardio training.

1. Fasted cardio

Cardio activities for womenThere is often much debate as to whether one should do cardio on an empty stomach. Some people say that it’s very effective while others say that it’s extreme and will burn lean muscle instead of fat because your glycogen levels are low.
The truth of the matter is that fasted cardio is very effective. It has to be done when you wake up after a good night’s sleep. Your body will be in a fasted state and since there is no food in your stomach, your body will burn its fat stores for fuel.
However, your cardio sessions should NOT be rigorous. The best type of cardio that you should do is just brisk walking. You want to raise your heart rate and break a light sweat but the intensity should not be too high. You should be able to hold a conversation. If you’re panting and gasping for air, you’re going too fast.
Walk for 20 to 30 minutes at a moderate pace and your body will burn its fat for fuel. Do this daily and over time, you’ll notice that your weight drops steadily. This is one of the most powerful fat loss methods out there.

2. Inclines

Inclines refer to slopes, hills, etc. Anytime you walk uphill or climb stairs or swim against the current, you’re adding resistance to your movement. It will require extra effort to walk or run uphill. If you’re on a treadmill, set it at an incline and you’ll burn more calories during the same duration of the workout.

3. Speed and intensity

When your cardio sessions are kept short but intense, your workout becomes anaerobic in nature. When this happens, your body will go into fat burning mode for hours after the workout is over. Overall, you will lose more fat and get fitter.
Short, hard cardio sessions will always be more effective than long, steady state cardio sessions. If your level of fitness allows you to engage in hard cardio, go for it. Your fat will melt off faster and your stamina improve noticeably.

4. Added resistance

Besides walking or running uphill, you can add resistance to your workouts by using weights. Wearing ankle weights and running makes it that much tougher. Throwing on a weight belt or a haversack with a couple of weight plates will take your cardio session to a whole new level because you’re hauling more weight.
This makes the entire workout more tiring and you’ll burn more calories. Even holding a pair of lightweight dumbbells while walking will make a difference. Constantly find ways to add resistance to your workouts.

5. Splitting up your sessions

Another interesting way to get the most out of your cardio sessions is to split them up. Instead of doing 45 minutes of cardio at one go, you could split in into a 25-minute walk in the morning and a 20-minute workout around 6 PM or so.
By splitting your sessions, you’ll keep your metabolic rate constantly elevated. Your metabolism tapers down once your workout ends. If you train in the morning, by noon or so, your metabolism will start to dip. If you have another session in the early evening, you’ll rev up your metabolism again.
This will put your body in fat burning mode throughout the day. You will lose as much fat as possible during a given time period. Of course, you’ll need to eat clean and be at a caloric deficit.
If you have these 2 in place and you employ the cardio tips mentioned above, you can expect to see visible change in your body within 30 to 60 days, provided you train consistently.
Most women do lose some weight when starting off but they always regain the lost weight because they start skipping workouts and lose consistency. This is a cardinal error. Consistency is everything. If you’re persistent you’ll get it and if you’re consistent, you’ll keep it.

How Women Can Accelerate Fat Loss by With These 5 Cardio Tips

Latest Update: Friday, January 18, 2019