A Fitness Plan for Women
When it comes to overall fitness plan for women, there are many misconceptions out there. Some people say that women do not have to train hard, and others say that women can look ugly mass and weight training.
But today, women are almost the same intensive training as men and pushing their bodies further than ever before. That said, it is true that men and women differ physiologically and psychologically. It is therefore logical that they should do something different.
Cardio: A general fitness program for women for cardiovascular exercise and strength training exercises. Half an hour of cardio exercise can be performed on a treadmill, machines, elliptical rowing machine or bike. Swimming is great exercise. These exercises to melt fat, especially from the buttocks and thighs. According to the American Heart Association, women under the age of 65 years to do cardio three to five days a week.
Weight training: Resistance training strengthens bones, ligaments and tendons. This is especially important for women to reach their menopause because the body tends to lose calcium at this stage. Weight training increases bone density and preventing debilitating diseases such as osteoporosis. Weight training increases muscle mass. Muscle mass combat weight by maintaining a high metabolism.
Ideally, weight training performed three times a week so your body gets enough time to rest between training cycles. Alternatively, the muscles must work in cycles, so the muscles can recover from exercise.
Core exercises: women, like men, require core exercises like this to strengthen, tone and stabilize the muscles in the abdomen and lower back. Ab curls and sit-ups strengthen the abdominal muscles and improving range of motion. In addition, a strong core muscles reduce the risk of injury that can occur during normal operation or activity.
Thigh and hip: Women, particularly women in transition, to work on them, buttocks thighs and hips. As women age, fat tends to accumulate in these areas. Therefore it is necessary to exercise such as squats, lunges and leg exercises in a fitness routine to enter. This target stubborn fat in the thighs, inner thighs, buttocks and hips. When the body is used to regular exercise, it is necessary to increase the intensity by using dumbbells. It tones the body and strengthen muscles.
Arm: Other parts of the body that tend to loose and flabby with age, the back of the arm leading to the development of so-called “kimono sleeves. Working out the triceps with dumbbells can help get rid of kimono sleeves and make the arms and shoulders look toned and muscular.
There will be large as Superman: Despite the quality of muscle tissue in women is the same with men, women do not develop the same kind of muscle mass seen in men. This is due to the absence of male sex hormone testosterone. Therefore, they can undergo weight training without fear. That said, women should be careful when they undergo extreme training for endurance sports. A large number of training associated with significant weight loss can cause health problems in the long run, as the washing away of bone density and osteoporosis prevention. C. Women need to balance their practice in such a way that the potential risks in the performance of gender-specific training they need to avoid.
Diet: Women should pay special attention to their diet to ensure that sufficient amounts of nutrients such as calcium and iron. In fact, women who worked their hemoglobin checked immediately by a blood test once a year. They also may need a calcium supplement. Medical supervision is essential before any supplements.
