Gyms offer a wide range of exercise equipment, including free weights to cardio and strength machines. Other offerings include classes such as yoga, Pilates and aerobic classes. By utilizing a variety of exercise methods women can experience increases in overall fitness level. Getting to know the different components of exercise will help women design an effective workout routine.
Cardiovascular Exercise
An assortment of cardio machines including treadmills, elliptical machines, indoor rowers, stair climbers and stationary bicycles span the typical gym. Get the most out of your cardiovascular workouts by using different cardio machines each time you work out. Women desiring weight loss should gradually have up to 45-minute cardio workouts five to six days a week. For general health maintenance women should perform 30 minutes of cardio exercise three to five days weekly.
Strength Training
Weight training provides increases in lean muscle tissue in women. Women who possess a greater amount of muscle mass enjoy an enhanced metabolic rate. Since muscle is metabolically responsive, more muscle causes increases in metabolism. Lean muscle burns up to 50 calories a day per lb. of muscle tissue, informs the ExRx website.
To reap the benefits from weight training, perform a resistance workout at least two days a week. Use compound exercises that target multiple muscle groups, like squats, deadlifts, bench presses, pushups and pull ups. Select a weight to use that you can lift correctly for eight to 12 repetitions for three sets.
Pilates and Yoga
Almost all fitness centers offer Pilates and yoga classes to gym members. These methods of exercise assist in burning extra calories and often help relieve back pain and even menopausal symptoms. A Pilates or yoga instructor guides the class through series of stretches and poses that develop muscle strength and balance. Exercising in classes like these provides social support from the other participants in the group.
Recommendations
As women you should take at least one day off from exercise. Allow your muscles to properly recover from the stress your workouts produce. Before beginning a new workout regimen it is always best to consult with your healthcare provider to discuss if an exercise program is right for you. Your doctor will take your medical history and certain conditions into consideration to ensure your safety.
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