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Gym Exercises for Girls

by
author image Lora Mays
Lora Mays is a RRCA-certified running coach. She has been running for more than 15 years and coaching since 2010. She has published articles on Plum Deluxe and in "Variance Magazine," among other publications. Johnson holds a Bachelor of Arts in professional strategic communications from the University of Minnesota.
Gym Exercises for Girls
A woman is strength training in the gym. Photo Credit YekoPhotoStudio/iStock/Getty Images

Contrary to popular belief, there are no bad exercises for women to do in the gym. Whether it's aerobic exercise or strength training, they both offer benefits. For instance, a study published in the April 2010 issue of "Obesity" found that among those who had lost weight due to a diet, as little as 80 minutes per week of either aerobic or strength training exercises helped to prevent regain of weight and visceral fat. The most important consideration is to find the exercises that work best for your fitness goals.

Cardio Exercise

Aerobic activity is defined as any exercise that gets your heart pumping and your breathing at a faster rate. Most people immediately think of running or walking, but it can also include activities like mowing the lawn, climbing stairs or jump roping. The Centers for Disease Control and Prevention recommends adults get at least 150 minutes of moderate-intensity aerobic exercise every week. This can be done in as little as 10-minute increments and with a combination of any of these exercises.

Strength Training

The CDC also recommends that adults participate in muscle-strengthening exercises or activities at least two days a week. Girls are often scared away from strength-training exercises in fear of having bulging or big muscles, but the Women's Heart Foundation confirms that this is a myth. It is possible for women to lift weights to build strength and tone up, without bulking up. Some key strength training exercises include pushups, squats, lunges, triceps dips and bicep curls.

Interval Training

Interval training, which includes two or more activities performed at different intensity levels, helps to boost metabolism and augment weight loss. An interval training workout for girls includes setting a timer for 10 minutes and during that time, conducting several exercises for a certain number of repetitions. It could include 15 reps of pushups, triceps dips and bicep curls. During the 10 minutes, you repeat the series of workouts as many times as you can. This increases the intensity of strength training and offers several additional workout benefits.

Fitness Classes

Many gyms offer a number of classes, including yoga, spin, Pilates and total body conditioning. Each of these offer their own benefits. Some focus on fat-burning while others emphasize the importance of stretching and toning. Many girls like to sign up for these classes as extra motivation to work out. It also provides an opportunity to meet other women and socialize. With the variety of classes available, sample each one to determine which one fits your workout style and needs best.

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