Over two-thirds of adults in the United States are overweight or obese . Although both men and women have an extremely high percentages of overweight and obesity prevalence, women have even higher percentages. In fact, there were no change in obesity prevalence among women between 1999 and 2008. It may seem more difficult and extremely overwhelming for women to lose weight because of the never ending diets and fitness fads as well as the pressure that society has placed. However, with commitment to a well planned exercise plan and a healthy diet women can reach any weight loss goal.
Frequency of Exercise
Proper physical activity should be done at least three days per week for those just beginning an exercise program. Women who are looking for substantial fitness improvement should aim to participate in aerobic exercise for a minimum of 10 minutes per session with a goal of 20 minutes accumulated over the course of a day. Three 10 minute exercise sessions will lead to the same improvements as one 30 minute session if done at the same intensity.
Cardiovascular Exercise
Every exercise plan for women should include some type of cardiovascular or aerobic exercise. These are the types of exercise that boosts your heart rate to help you burn the most calories. To maintain your weight, the calories you eat must equal the energy you burn and to lose weight, you must use more calories than you eat. A few cardio activities that you might consider are walking, jogging, cycling, cardiokickboxing and stair-climbing. Be sure to monitor your heart right to avoid over-training.
Resistance/Strength Training
Many women avoid resistance training or weight lifting in fear that they will develop large bulky muscles like that of men. This a common misconception that can slow down progression towards a fitness goal. A resistance training program is crucial to a well-rounded exercise plan and to the overall health of both men and women. Building strength in your muscle is key to increasing the speed of your metabolism, which is needed to burn more calories throughout your day. Resistance training can also help develop lean muscle tissue and strong bones. When strength training be sure to choose a weight that is not too light or too heavy. Your muscles should fatigue or get tired between eight to 12 repetitions of lifting.
Alternative/Fun Exercises
All fitness experts stress the importance of rest and recovery in any exercise plan. Women who are extremely anxious to meet a fitness goal tend to over work themselves and cause their bodies more harm than good. To stay focused and physically active on your recovery days or your rest from the more intensive workouts, try some alternative exercise activities that will keep you moving. Yoga is a great low impact physical activity that will improve your flexibility as well as your overall fitness. You might also consider some activities with family or friends like flag football, kick ball, or other recreational sports. Try to think of fun activities that will keep you engaged even on your day off.
References
- WIN: Statistics Relatied to Overweight and Obesity
- ACE Personal Trainer Manual: Cedric Bryant; 2003
- Anatomy of Exercise; A Trainer's Inside Guide to Your Workout; Pat Manocchia; 2008
- MedlinePlus: Weight Control
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