Your female body will carry a higher percentage of body fat than a male body. Therefore, the full-body exercises you choose should utilize those fat stores for energy and increase lean muscle mass, which boosts your metabolism. The University of Colorado at Denver and Health Sciences Center confirms that cardiovascular disease is the leading cause of death in women. Hence, the full-body exercises you use should build and maintain your heart health as a priority.
Squat with Overhead Press
Squats with the overhead dumbbell press are a great full-body exercise to build muscular endurance and lean muscle mass, which increases bone density and speeds up metabolism for women. Since it only requires a set of dumbbells or a barbell, you can perform this squat anywhere the equipment is handy. Complete a full set of squats consisting of as many repetitions as possible without sacrificing proper form. After a 60-second rest, you can complete a second set. Increase your weights to challenge your muscles consistently.
Jumping rope
Although it is not just for girls on the playground anymore, jumping rope is a still an effective full-body exercise for women. Also a favorite among athletes in training, jumping rope burns calories quickly and efficiently. You can burn roughly 750 calories in one hour of jumping. Your rate of calorie expenditure depends on the pace of your jumping and your body weight. The American Journal of Occupational Therapy confirmed that jumping rope increases your heart rate, which results in a greater calorie burn than jumping without a rope.
Dance is an excellent full-body exercise for all women. Fulfilling two of the most important criteria for sustainable fitness, dance provides both fun and an efficient workout. Dance is a full-body cardiovascular exercise. It is also an enjoyable activity, which ensures you will do it consistently for longer periods of time. Edward R. Laskowski, M.D., of the Mayo Clinic, confirms that dance is an exercise that burns calories by engaging the entire body and the rate of calories expenditure is similar to walking, swimming and riding a bicycle. To get started with a dance program of your own, decide what style(s) of dance you really enjoy, compile a play list of music and create your own private dance sessions at home for no less than 30 minutes, up to five days per week.
Member Comments