A healthy weight offers many health benefits to women, including a decreased risk for chronic health conditions, more energy and an increased quality of life. Weight loss and maintaining a healthy weight is a lifestyle, and regular exercise is essential. Incorporating different methods of training can keep you from getting bored and help you avoid hitting an exercise plateau.
Interval Training
Interval training burns calories because it allows you to exercise at a higher intensity. This type of training alternates short bursts of high-intensity activity with recovery or rest periods. Women at any fitness level can benefit from interval training.
As with any exercise program, progression is key. Progress slowly by increasing your high-intensity periods or decreasing your recovery times. For example, If you are new to interval training, start with shorter high-intensity exercise and longer recovery, Slowly work up to longer high-intensity bouts as you feel your fitness level improve.
Cross Training
Cross training combines several different types of exercises into one workout. The benefits of this type of training are that switching modes of exercise keeps you from getting bored, and the different exercises keep your body from adapting to one type of activity.
Performing multiple types of exercises in one workout can keep you exercising for longer by breaking it up and thus help you to burn more calories. For example, get in a 45-minute cardiovascular workout by exercising on the elliptical, treadmill and exercise bike for 15 minutes each.
Circuit Training
Circuit training is an effective workout method for weight loss because the shorter rest periods keep you moving constantly, maximizing your calories burned. Circuit training involves going through a series of exercise stations with a brief rest period in between.
The number of exercise stations will vary based on your personal goals, but generally range from four to 12. Combining cardiovascular exercises with strength training can maximize your time by helping you to achieve a total body workout in a shorter amount of time.
Weight Training
Weight training is not only beneficial to a weight loss program, it also enhances your physical ability. According to the American Council on Exercise, muscle is responsible for more than 25 percent of calorie use, and an increase in muscle leads to an increase in your metabolic rate.
Muscle is your source of strength, and more strength allows you exercise and perform daily tasks with greater efficiency. Unless you continue to strength train, muscle mass slowly decreases with age.
Core Strength
Core strength is an important part of a well-rounded exercise program because your core is involved in most physical activities. Your core muscles include the muscles in your abdomen, hips and lower back and connect your upper body to your lower half.
MayoClinic.com explains that core strength can improve your balance and stability, and weak core muscles can lead to low-back pain or other injuries.
References
- "ACE Personal Trainer Manual"; Cedric X. Bryant, Ph.D. and Daniel J. Green, Editors; 2003
- MayoClinic.com: Core Exercises: 7 Reasons to Strengthen Your Core Muscles
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