The benefits of regular exercise are clear. It improves your health and reduces the risk of disease, enhances your appearance, elevates your mood and increases your energy. Finding the right workout is often a challenge for women. A good workout plan will include exercises that help you reach your health and fitness goals and will fit your schedule and lifestyle. According to fitness writer Diana Rodriquez, it will also encompass activities you enjoy, so your workouts will be enjoyable and you’ll be more likely to stick with the new routine.
Elements of Fitness
Mayo Clinic recommends choosing a workout plan that addresses five elements of fitness: aerobic exercise, strength training, stretching, core stability and balance. Good workout plans for women should be flexible enough to accommodate your current level of fitness and should grow with you as your fitness level improves. Workouts should be challenging but should not push you beyond realistic limits.
Aerobics
Plan a workout that includes about 30 minutes of aerobic activity at least five days per week, increasing your total workout time as your fitness level progresses, Mayo Clinic says. Build up to at least 300 minutes of moderate aerobics or 150 minutes of intense aerobics per week.
Strength Training
While aerobic activity will benefit your cardiovascular and respiratory systems and burn fat, Mayo Clinic recommends strength training as well. It increases lean muscle mass that is lost as women age, improves flexibility of joints, builds better bone density and helps control weight. Two or three strength training sessions per week, of 20 to 30 minutes each, are recommended for an efficient workout plan.
Cross-training
Good workout plans are not static. Incorporating a variety of exercise techniques into your workout will keep it interesting and prevent injury from repetitive motions or overuse of particular muscle groups. Intersperse running, walking or jogging with dancing, swimming or bicycling, for instance. You can allocate one day of your workout plan for yoga or tai chi, both of which improve balance and increase flexibility without stressing joints and muscles. Pilates and stability ball exercises may also be used to increase core strength.
Interest
The best workout plan is one you will use consistently, so make sure it incorporates activities that interest you, says Rodriquez. Fitness classes, sports and hobbies offer effective physical workouts and can be chosen based on your interests. Alternatives to the treadmill might include kickboxing, hiking, intensive gardening, a game of volleyball or a rigorous session of dancing to your favorite music.
Measure Your Progress
Bodies acclimate to increased activity and require additional challenge over time. This is one sign that your workout has been effective. Add weight during your strength training sessions and increase the intensity of your cardio exercise as needed. Other ways to track your progress include charting weight and body measurements at regular intervals. The best gauge of how good your workout plan is, however, is the way you look and feel once the routine has become a regular part of your life.
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