When it comes to a general fitness plan for women, there are a lot of misconceptions out there. Some say that women must not train hard, and others say that women may bulk up and look ugly with weight training.
However, these days, women are training almost as intensely as men and are pushing their bodies more than ever before. That said, it is true that men and women differ from each other physiologically as well as psychologically. Therefore, it is only natural that they need to do things differently.
Cardio: A general fitness plan for women must include cardiovascular exercises as well as strength training exercises. Half an hour of cardio exercise may be performed on a treadmill, the elliptical machine, rowing machine or the stationary bike. Swimming is another great exercise. These exercises melt fat, particularly from the butt and thighs. According to the American Heart Association, women below the age of 65 years can perform cardio exercises three to five days per week.
Weight training: Resistance exercise strengthens the bone, ligaments and tendons. This is particularly important for women reaching their menopausal age because the body tends to lose calcium at this stage. Weight training improves bone density and prevents debilitating diseases like osteoporosis. Weight training exercise increases lean muscles mass. Muscle mass fights weight gain by keeping the metabolic rate high.
Ideally, weight training should be performed three times a week so that the body gets plenty of time to rest in between training cycles. Alternatively, muscles should be worked out in cycles so that muscle groups may recoup from the exercise.
Core exercises: Women, like men, require core exercises as these strengthen, tone and stabilize the muscles in the abs and the lower back. Crunches and ab curls strengthen the ab muscles and improve the range of motion. Furthermore, strong core muscles reduce the risk of injuries that may happen during regular work or activities.
Thighs and hips: Women, particularly menopausal women, need to work out their thighs, butt and hips. As women age, fat tends to accumulate in these areas. Therefore, it is necessary to include exercises such as squats, leg exercises and lunges into the fitness routine. These target stubborn fat in the thighs, inner thighs, butt and hips. As the body gets used to regular exercises, it is necessary to push up the intensity using dumbbells. This tones the body and strengthens the muscles.
Arms: Another area of the body that tends to get loose and flabby with age is the back of arms leading to the development of what is termed as 'kimono arms'. Working out the triceps with dumbbells can help get rid of kimono arms and make the arms and shoulders look toned as well as muscular.
Will not bulk up like superman: Although the quality of muscle tissue in women is similar to that of men, women do not develop the same kind of muscle mass seen in men. This is because of the lack of the male sex hormone called testosterone. Therefore, they may undergo weight training without fear. That said, women need to be careful when they undergo extreme training for endurance sports. Huge amounts of training accompanied by significant weight loss could lead to health problems in the long term, like the leaching away of bone density and the onset of osteoporosis. C women need to balance their exercise in such a way that they avoid the potential risks associated with exercises while fulfilling their gender specific needs.
Diet: Women must also pay special attention to their diet to ensure that they take in sufficient amounts of nutrients like calcium and iron. In fact, women who work out strenuously must check their hemoglobin levels once a year through a blood test. They may also require calcium supplements. A doctor's guidance is important before taking in supplements of any kind.
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