Women looking to stay fit and healthy should follow a regular routine of strength training and aerobic activity. Building variation into the routine helps ensure that a variety of muscles are used, while maintaining interest and sparking motivation. If you aren't accustomed to regular exercise, meet with your doctor before beginning a new routine to identify any potential health risks and receive personalized advice.
Strength Training
While many women don't want to bulk up, strength training needn't necessarily result in prominent muscles. Some strength component, whether calisthenics or weightlifting, forms a key component of a full-body workout routine. Women at risk of osteoporosis benefit from strength training, as the continuous exercise against resistance improves bone density, according to Mayoclinic.com. Regular strength training also complements aerobic activity because it speeds up your metabolism's efficiency in burning calories. As a result, cardio done for weight loss produces faster results. As your muscle-to-fat ratio improves, you stand a better chance against a range of illnesses and chronic conditions, from depression to obesity, arthritis to back pain.
Aerobic Exercise
Even if your strength-training routine works all your major muscle groups, you won't have a complete full-body workout without including a segment for aerobic exercise. If you have joint problems, select a low-impact routine, such as using an elliptical machine, cycling, rowing or swimming. Consult with a trainer or fitness professional to determine the ideal intensity for your condition, weight and age; ideally, you should perform within the aerobic range for maximum weight loss. Including short bursts of more intense activity will improve your peak power and strength. Aerobic exercise that you do on your feet, such as walking and stair climbing, also qualifies as weight-bearing exercise, which is useful in building strong bones and countering osteoporosis, according to Mayoclinic.com.
Warm-Ups and Cool-Downs
Your full-body workout isn't complete without a portion of five to 10 minutes, at the beginning and the end, devoted to warming up your body and cooling it back down. Start your routine by doing an aerobic activity at well below your usual intensity. For example, if you usually work out intensely on the elliptical, start out a much slower pace. If you usually swim, do a few laps at half your standard speed. Warm up for weightlifting by going through some of the motions without resistance or with light weights. For your cool-down, follow the same principles, reducing the intensity and working all the same muscle groups engaged during your main workout.
Frequency and Duration
How often you should exercise depends on your condition and your fitness goals. In a 2010 study published in the "Journal of the American Medical Association" and reported by the Los Angeles Times, it is recommended that women between the ages of 25 and 55 should exercise moderately for an hour a day, seven days a week, if they want to maintain their body weight. The Centers for Disease Control recommends that all adults younger than 65 get at least 150 minutes of moderate aerobic exercise per week, or 75 minutes of vigorous exercise, plus two sessions of strength training each week.
References
- MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier
- American College of Sports Medicine: Strength Training for Women
- FitLink.com: Full Body Fat Loss Workout for Women
- MayoClinic.com: Exercising with Osteoporosis: Stay Active the Safe Way
- MayoClinic.com: Aerobic exercise: How to Warm up and Cool Down
- "Los Angeles Times;" Women Should Exercise an Hour a Day to Maintain Weight, Study Says; Shari Roan; March 2010
- Centers for Disease Control: How Much Physical Activity do Adults Need?
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