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Balanced Workout Routines for Women
By Contributor on May 10, 2015
By Mel Batterman
Women often look for solutions for the best balance in
their workout routines. At the gym you will generally see the majority
of women on cardio equipment, while men are lifting weights. What is the
real reason that men and women view exercise so differently even though
a balance is really the best solution?
Since most women are typically nervous about using
weights, but comfortable with cardio they tend to gravitate toward the
cardio section most of the time. Most men have been trained to view an
extremely muscular body as the ideal, and feel the only way to obtain
this is by slinging weights around the weight room while ignoring cardio
exercise. Unfortunately this is not good for either men or women, and a
lot of times this comes with bad form in both the cardio and weight
areas of the gym.
Balanced Workout Routines for Women
The truth is if you want to lose weight, you will need to
create a balance between cardio at the right intensity level and weight
training that provides the appropriate repetitions and sets. The same
goes for the desire to build muscle. It is always good to have some
flexibility and balance training to round out a balanced routine, and it
will enhance both your cardio and weight training regimens.
Here are some tips for a balanced workout routine for women:
Assess Your Goals
Determine what you are aiming to obtain through health and
fitness. For example if you’re overweight, your overall goal may be to
lose weight. Now you need to create smaller goals to work toward the
overall goal. The first thing you will want to do is determine your body
composition which is the percentage of body fat you are currently
carrying on your body. To figure this out you can either go to a gym to
have it measured or you can create a FREE account at Team Beachbody and
use the body fat calculator that is found under Fitness Tools. This will
provide you with your current percentage so you can set up realistic,
safe, and progressive goals each month to get your body fat to normal
levels.
Combine Cardio and Weights
To have a balanced weight loss workout regimen, you must
combine cardio and weight training. The key here, is to be sure you are
working at an intensity that will provide results. To know this you
should know your target heart rate. Again you can use the tools on Team
Beachbody to figure your target heart rate. A good daily balance of
cardio and weights would be to alternate cardio and full-body resistance
training. You can also do a combination of cardio and weights on your
weight training days if you so choose.
Some examples of balanced workout regimens would be the P90X program
which consists of 12 workouts that include resistance training, cardio
training, plyometric training, abdominal training and yoga. Of course if
90 days sounds like too much you can always start with the 21 Day Fix
Extreme. This program still provides you with that amazing combination
of cardio and weights, but in quick 30 minute workouts that you do for 21 days.
If you are interested in a program that has a greater
amount of cardio but still provides resistance training, TurboFire is a
90 day program that would work. You always want to choose a program that
best aligns what you like and your goals. Of course if you prefer to do
something different every day, you can always create a hybrid of
multiple programs as long as you create a good combination of weights
and cardio, and still allow for appropriate muscle recovery. A great
options for creating a hybrid is Beachbody On-Demand.
Beachbody On-Demand gives you access to over 150 workout programs plus a
coach. With an online coach and Beachbody On-Demand you can definitely
get the right mix of strength-training and cardio to reach your goals.
The Importance of Flexibility and Balance
Flexibility and balance is an important part of any
routine, and most of us don’t do it enough or do it at all. The more you
stretch and work on flexibility and balance the quicker you will
recover. This means less aches and pains, and greater results with your
workouts. You will also be less likely to skip a workout because your
entire body is stiff and sore.
Some strength and cardio programs already have flexibility
and balance training as a part of the program. Even if they are a part
of the overall program, it is still a good idea to take an extra 5-10
minutes after each workout to stretch the entire body. As you utilize
flexibility and balance training you will see your overall performance
improve, and that your body will truly feel better.
Breakfast is truly the
most important meal of the day. I know you have heard that before, and
we all know that not everyone feels they have the time to prepare
breakfast. Some of us barely have time to find our keys, let alone brew a
cup of coffee before we’re out the door and on our way to work.
You do need to remember
that if you’re looking to lose weight you have to have breakfast. If
time is an issue then why not try a protein packed and nutrient-dense
shake? They’re fast, easy to make, and your breakfast options becomes
endless with your creativity. Make breakfast a priority and get total
nutrition with Shakeology from Beachbody.
It is great when you can whip up breakfast with one of these delicious shakes in LESS THAN ONE MINUTE.
Shakeology is truly YOUR Daily Dose of Dense Nutrition. It is packed
with incredible amounts of high quality protein, antioxidants,
phytonutrients, pre and probiotics, digestive enzymes, and superfoods
that your body desperately needs and craves.*
Plus, Shakeology can help to increase your energy levels,
and reduce junk food cravings. Because Shakeology’s key ingredients are
derived from whole food sources, your body will be able to easily absorb
and utilize the nutrients immediately.
You now have everything you need to be successful!
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