Exercise offers benefits specifically for women. Women who exercise are more likely to maintain a healthy weight, less likely to have PMS and menstrual problems and less likely to develop health problems such as breast cancer, according to Kaiser Permanente online. Whether you're a fitness enthusiast or an exercise novice, focusing on developing a well-rounded workout routine is essential to getting and staying fit.
Considerations
No single fitness routine is ideal for all women. It's important to make your workout routine your own to reach personal goals and increase your chances of maintaining interest in it. Your workout should have some variety to ensure that you develop endurance as well as strength and flexibility.
Cardiovascular Training
Cardiovascular exercise, also called aerobic exercise and endurance exercise, is any activity that requires you to use large muscle groups and elevates your pulse, according to MayoClinic.com. Examples include jogging, swimming, dancing and biking. Cardiovascular exercise boosts oxygen flow to all areas of your body, enabling you to meet daily challenges, such as jogging to catch up with your toddler. Most women need about 30 minutes of cardiovascular exercise distributed throughout the week, but research at Brigham and Women's Hospital found that women who are middle-aged and older and aren't restricting calories should get at least 60 minutes of exercise per day to prevent weight gain.
Weight-Bearing Exercises
Over time, your bones get stronger to withstand the added impact of weight and the muscles pulling on them during weight-bearing exercises. Although everyone should get in some weight-bearing exercise to maintain healthy bones, women should emphasize them in their workouts to reduce their risk of osteoporosis, according to the American Academy of Orthopaedic Surgeons. Examples of weight-bearing exercises include jogging, heavy gardening, step aerobics, skiing and bowling. You may include these as part of your weekly exercise.
Strength Training
Strength training exercises require your muscles to work against resistance such as free weights, resistance bands or your own bodyweight. Developing stronger muscles can help to combat loss of lean tissue as you age and improve your ability to do daily chores such as lifting heavy bags of groceries. Other benefits of doing muscle-strengthening exercises are higher metabolism and improved balance, coordination and circulation. Don't fret about getting bulky and masculine muscles, as most women have too much estrogen in their bodies to see such gains. The Women's Heart Foundation recommends doing at least two to three 20-minute sessions per week.
Stretching Exercises
Stretching regularly can help balance out some of the muscle stiffness that develops as a result of contracting and flexing your muscles with other exercises. Stretching also improves your posture, gives you greater range of motion in your joints and can reduce stress. Warm up prior to stretching sessions with at least five to 10 minutes of low-intensity exercise or wait until after you warm your muscles with a full workout to stretch your muscles. Stretch all major muscle groups, gently stretching only until you are comfortable, and hold each for 10 to 20 seconds. Some exercises, such as yoga, naturally incorporate stretching. If you don't do such activities, include stretching in at least three workout sessions each week.
References
- Women's Heart Foundation: Strength Training for Women
- American Academy of Orthopaedic Surgeons: Weightbearing Exercise for Women and Girls
- MayoClinic.com: Fitness Training: Five Elements of a Rounded Routine
- AskTheTrainer.com: Five Components of Physical Fitness
- "HarvardScience" at Harvard Gazette; 60 Minutes of Exercise Per Day Needed for Middle-Aged Women to Maintain Weight; Lori J. Sharks; 2010
- Kaiser Permanente; The Many Benefits of Exercise for Women; Jennifer Normoyle, M.D.
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