Womens lssues articles Fitness Plan - Womens
When it comes to a general fitness plan for women, there are a lot of misconceptions out there. Some say that women do not have to train hard, and others say that women can look ugly, bulk and weight training.
However, these days, women are training almost as intensely as men and are pushing their bodies more than ever. That said, it is true that men and women differ from each other physiologically and psychologically. Therefore, it is natural that they need to do things differently.
Cardio: a general fitness plan for women should include cardiovascular exercise and strength training exercises. Half an hour of cardio exercise can be performed on a treadmill, elliptical machine, rowing machine or exercise bike. Swimming is another great exercise. These exercises dissolve fat, particularly from the ass and thighs.According to the American Heart Association, women younger than 65 years can do cardio exercises 3-5 days per week.
Weight training: endurance exercise strengthens bones, ligaments and tendons. This is especially important for women reach the age of menopause, because the body tends to lose the football in this phase. Weight training improves bone density and prevent debilitating diseases such as osteoporosis. Weight training exercise increases lean muscle mass. Muscle mass combat weight gain, maintaining the high metabolic rate.
Ideally, weight training should be performed three times a week so that the body gets ample time to rest between training sessions. Alternatively, the muscles must be worked in cycles so that they can recover from the muscle groups.
Core exercises: Women, like men, need basic exercises such as these strengthen, tone and stabilize the muscles of the abdominals and lower back. AB Crunch and curls to strengthen ab muscles and improve range of motion. Furthermore, strong core muscles to reduce the risk of accidents that can occur during regular work or activities.
Legs and hips: women, especially women in menopause, it is necessary to draw up their thighs, seat and hips. With age, women, fat tends to accumulate in these areas.Therefore, you should include exercises such as squats, lunges and leg exercises in the fitness routine. These target stubborn fat in the thighs, inner thighs, seat and hips. As the body becomes accustomed to regular exercises, you must push the dumbbells up with intensity. This invigorates the body and strengthens the muscles.
Weapons: Another area that tends to get rid of the body and flabby with age is the rear of the arms that lead to the development of what is known as 'kimono arms'. Develop your triceps with dumbbells can help you get rid of weapons kimono, and then the arms and shoulders look more toned and muscular.
Do not bulk up like Superman: Even if the quality of muscle tissue in women is similar to that of men, women do not develop the same kind of muscle mass in men. This is due to the lack of male sex hormone called testosterone. Therefore, they are subject to weight training without fear. That said, women must be careful when subjected to extreme training for endurance sports. Huge amounts of training accompanied by significant weight loss could lead to long-term health problems, such as the leaching away of bone density and the onset of osteoporosis. C women need to balance their exercise, so they avoid the potential risks associated with exercise, and meet the specific needs of their kind.
Diet: Women should also pay particular attention to their diet to ensure that they take in enough nutrients such as calcium and iron. In fact, women who work out strenuously should check their hemoglobin levels once a year through a blood test. They may also require calcium supplements. the guidance of a physician is important before taking supplements of any kind.
