There are two types of exercise that women should do regularly: aerobic or cardiovascular and weight bearing or weight training. Focusing on simple exercises to stay active could save your life. Use these 30-minute circuits to get you started on your path to better health and fitness.
Cardiovascular Workout for Good Heart Health
According to the American Heart Association, heart disease is one of the leading threats among women in the United States. More women die of heart disease than stroke and breast cancer. Though some risk factors such as age, race and family history play a part and cannot be avoided, one way to reduce your chances of developing heart disease is through physical activity. The American Heart Association recommends 30 minutes of physical activity on most or all days of the week.
A Simple Cardiovascular Circuit
Try a simple cardiovascular circuit workout: Each exercise may be done for 30 seconds with a 30-second recovery period. Repeat each cycle until you reach 30 minutes. March in place with high knees, jog in place, do jumping jacks, ski run, squat, squat jump, step touch and do hamstring curls. End the entire workout with a stretch.
Bone Health and Women
Osteoporosis is caused when your bones lose density or mass and the bone tissues have become abnormal. As your bones lose important mass and density, they become weak. More than 44 million Americans have low bone density or osteoporosis, the National Osteoporosis Foundation says, and millions of Americans suffer from broken bones each year due to weak bones. Women are at a higher risk, so it's imperative for women to take steps to helping lower the chances of developing this disease. One of the leading benefits to weight-bearing exercise is that it helps build bone density.
Weight-Bearing/Weight Training Circuit
Using as light at 2 1/2-lb. to 5-lb. dumbbells can help improve your bone density. Here is a quick and easy circuit: Perform each exercise for 30 seconds or do eight to 12 repetitions of each move. Add 30 seconds to a minute of recovery time between each exercise. Repeat each exercise in the circuit and start again until you reach your 30-minute limit. The circuit includes squats, push-ups, triceps kickbacks or overhead extensions, biceps curls, forward or backward stepping lunges, shoulder press or side raise and abdominal crunches. Stretch at the end of the exercise. Remember to do the same exercise sequence on each side, so if you do 10 biceps curls on the right hand, switch and do 10 on the left.
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