Exercise Programs for Women

While it seems a lot more challenging for women to lose weight it is not impossible. Consistency and a strong determination is the key to victory, in our case fat loss. Exercise programs for women vary in detail but some fundamental basics remain the same.

Getting the basics right

Warm Ups

Ladies always ensure your muscles are properly warmed up before you can safely, and most effectively, perform your exercises. Regardless, always perform at least five minutes of whole-body warm- ups before targeting specific muscles with free weights or resistance machines. Remember even if you are short on time be mindful to warm up properly, even if this means shortening your main exercises.

Stretching

Despite popular belief static stretching before workouts is not recommended by the professionals. Effective exercise programs for women should always include stretches but only after your workout routines. You will find that blood pumping through muscles, tendons and ligaments are easier to stretch compared with stretching a cold, non pliable muscle.

Adequate Rest

Getting enough rest is what is important especially after training. Exercise programs for women should always include rest periods of up to 48 hours. Resting will help repair your body stronger, faster and leaner as apposed to over training your body.

Reps and Sets

A rep refers to one complete movement of an exercise. This would be a lifting and lowering of a weight. One example could be during push-ups. If you lift your body up and lower your body down then you have performed 1 rep or one complete move. Perform this about 10 times and you have reached one set. A total for 3 sets would be 30 push-ups. If you would like you should change up your reps to add variety to it.
Proper Progression

An intense exercise program for women should be kept short yet effective. It’s a fact that most of your productive workouts will actually be performed in 15 minutes or less. To finish fast and finish strong means you would have reached a higher level of intensity.

Effective Movements

Understand, that as you progress through your exercises you need to watch your motions and movements. Always exercise with purpose pushing and pulling when necessary always remembering to maintain your form.

Knowing these basics well will allow you to progress and reach your goals faster. No matter what type of exercise programs you follow ensure to cover these basics well!!