The best workout routine for women combines cardiovascular training, strength training, stretching and core stability. Combining all elements will ensure a well-rounded workout program and all the benefits each has to offer. It is not necessary to complete each in every session, but it will give you a variety and keep challenging your body. Working out three to four days per week will provide your body the best benefits.
Core Stability
Every woman dreams of swim suit ready abs and by exercising your low-back and abdominal muscles two to three times per week your muscles will get stronger. Keeping your abdominal and back muscles strong will help keep your spine protected. Your lower back and abdominal muscles make up your core and strong muscles help with better balance and posture. Complete 12 repetitions of four or five low-back and abdominal exercises, two to three days per week.
Strength Training
Strength training for women should be completed at least two to three days per week. The benefits of strength training include increased bone density, increased metabolism and increased muscle mass, and will leave you with toned muscles. Women do not have to worry about gaining large muscles because of the lack of testosterone. Complete three sets of eight to 12 repetitions with a weight that will leave your muscles feeling fatigued. Train 12 major muscle groups with a focus on major muscles in the upper and lower body on non-consecutive days.
Cardiovascular Training
The basis of a workout routine is cardiovascular training. The more cardiovascular training you do, the more effective your blood vessels transport oxygen through your body and your heart and lungs get stronger. The more physically fit you are, daily activities will become easier and your body will have more energy. Walking, jogging, biking or swimming are activities that increase your heart rate. Low to moderate physical activity 30 minutes per day can provide health benefits and is recommended by the American Heart Association. Cardiovascular training helps with weight control, managing stress, improving blood circulation and it can help delay or prevent diseases.
Stretching
After completing your aerobic or strength training routine, stretch the muscles you just trained for up to 10 minutes. Hold each stretch for 20 seconds and repeat if desired. Stretching not only helps to relieve soreness related to exercise; it also improves range of motion within joints and can help with better posture. Stretching can include yoga, which helps to stretch and tone and has benefits for both mind and body.
References
- "ACE's Essentials of Exercise Science for Fitness Professionals"; Cedric X. Bryant and Daniel J. Green; 2010
- AHA: Physical Activity and Cardiovascular Health Fact Sheet
Member Comments