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Balanced
Workout Routines for Women
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.
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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