Women’s Fitness

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: Sunday, March 29, 2020

weight training for women

People lift weights for various reasons. Some people lift weights to build strength and endurance, improve their health, while others just want to look good. Whatever the reason, the health benefits of this exercise are just overwhelming. There are two basic types of weight lifting that produce different results. These principles become important for individuals who are training for certain sports. Exercisers who want to develop strength may train with heavy weights with fewer repetitions. On the other hand, individuals who want to develop muscle endurance may use light weights and more repetitions. Whatever the effect, heavy and light weight training may bring health benefits to anyone who engages in it.
weight training for womenMedical studies show that light weight training may reduce the development of osteoporosis, an ailment that may cause brittle bones. This is possible because strength training may increase bone mass and decrease the possibility of osteoporosis. Lifting weights may also improve one’s balance and range of motion, help prevent exercise-related injuries, and help lose weight and keep them off.

Other health benefits of light weight training

May include the following:

Develop strong bones. Strength training increases bone density and reduces the risk of osteoporosis.
Control your body fat. As you lose muscle, your body burns calories less efficiently — which can result in weight gain. The more toned your muscles, the easier it is to control your weight.
Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain physically independent as you age.
Boost your stamina. As you grow stronger, you won’t fatigue as easily.
Improve your sense of well-being. Circuit training can boost your self-confidence, improve your body image and reduce the risk of depression because it promotes the excretion of hormones called endorphins. Many professionals call this effect the “runner’s high.”
Get a better night’s sleep. People who strength train regularly are less likely to struggle with insomnia.

Injuries that may be developed from weight lifting are inevitable. These injuries can be treated with rest, medication, and physical therapy. One popular medication that is used to alleviate pain caused by injuries is Tramadol, a synthetic pain reliever that has gained the approval of many doctors across the United States. It works by binding the receptors of the brain which are responsible for transmitting painful sensations throughout the body. Several medical studies show that this medication has a low abuse rate compared to other pain relievers. In addition, Tramadol side effects are milder compared to other pain relieving drugs out in the market. These side effects may include nausea, constipation, dizziness, headache, drowsiness, and vomiting. Individuals should consult their doctors before taking this medicine. Though Tramadol side effects are mild and bearable, may not be used by individuals with certain health conditions and medical history. This drug may also interact with other drugs which may lead to development of more unwanted side effects.

Before engaging in fitness programs weight training, individuals who want to improve their health are encouraged to seek the advice of doctors and other health specialists. They may devise an exercise program and diet that are appropriate for one’s health needs. Understanding weight training of physical activities may lead to improved overall health and well-being.

Health Benefits of Weight Training

Latest Update: Sunday, March 29, 2020

High intensity interval training (HIIT) is so effective that it doesn’t need to be done every single day. In fact, you can incorporate a session of HIIT in your normal workouts without having to deviate too much from your training plan.
Let’s look at a few ways to add some HIIT in your normal workouts.

1. Short bursts of speed during the cardio sessions

Let’s assume that you love your steady state cardio and spend 45 minutes on a stationary bike. While steady state cardio does burn calories during the workout itself, once you get off the bike, the calorie burning will taper off and stop.
HIIT, however, will raise your heart rate into the maximum heart rate zone. When this happens, your body will enter a state known as excess post-exercise oxygen consumption. Your body will be in calorie burning mode for hours after the workout session ends.
That means, you’ll burn more calories overall and lose weight faster. To incorporate HIIT into a normal steady state cardio session, you only need to ‘go hard’ during the last 10 or 15 minutes.
Following the earlier example, it will mean that during the last 10 minutes of your stationary bike session, you will go all out and give it your best effort. So, you will cycle as fast as you can for 1 minute and rest for 1 minute. Do this 5 times and your last 10 minutes will be exhausting.
You’ll be perspiring like crazy. Your heat rate will be up and you will be in fat burning mode for 10 to 14 hours. This is how you add HIIT to a normal cardio session. It could be a treadmill session or swimming. Whatever it is, the last 10 or 15 minutes MUST be executed with maximum effort. There must be no gas left in your tank.

2. Short HIIT bursts during weight training

The same applies to weight training/resistance training. Instead of slow, controlled repetitions, spend the last 10 or 20 minutes doing reps as fast as you can with good form. It’s important to note that you must NEVER sacrifice form for speed. Jerky, haphazard reps might leave you injured and they’re just not effective for building strength.
With good form, you may wish to do your push-ups or deadlifts or lunges with speed and minimal rest between sets. If you do lunges at full-speed for 45 seconds, you’ll rest for 15 seconds and move on to the next exercise and so on. Try and keep it a full-body workout.

3. Twice a week will do

If you’re doing steady state cardio 4 times a week, just remove 2 sessions and replace them with HIIT workouts. For example, steady state on Monday, HIIT on Tuesday, rest on Wednesday and Thursday. HIIT on Friday and steady state on Saturday.
The HIIT sessions are so draining and effective that you only need about 2 or 3 sessions a week to get in shape. In fact, even if you got rid of all 4 steady state cardio and stuck to two 20-minute HIIT sessions, you’d probably get the same results or even better. You could do resistance training on the other two days.

4. Do the right exercises

Focus on compound movements like pull-ups, snatches, mountain climbers, deadlifts, squats, lunges, etc. These are exercises that work several muscle groups at once. If you create a set with 4 or 5 of these different exercises and did them fast with minimal rest, not only will you get a cardio workout but you’ll also train and tone your muscles.
HIIT done in this manner is very effective. Truth be told, HIIT sessions that use resistance training are more effective than those that only use cardio. You’ll be killing two birds with one stone.
Women need to focus on muscles like the thighs, butt and arms. These areas are especially important if you wish to develop a lithe and toned shape that looks attractive in whatever you wear. So, focus on compound exercises.
Bicep curls and calf raises are isolation exercises. No matter how fast you do them, they’re not going to be as effective. The load and intensity of your HIIT workout will determine how effective it is. So, incorporate HIIT in your training regimen and watch your performance improve and your excess pounds melt away in no time at all.

4 Ways Women Can Incorporate HIIT in Their Workouts

Latest Update: Sunday, March 29, 2020