Any well-rounded workout program should combine five elements of physical fitness according to the Mayo Clinic. Balance training, core stability, stretching, muscular and aerobic fitness should be part of every woman's exercise plan. Factoring each into your routine can help promote lifetime fitness. It is not essential to complete each into every session, but balancing all five gives overall benefits of good health.
Balance Training
Your balance can be poor even if you are flexible, strong and aerobically fit. Practicing and training can improve balance, especially since balance deteriorates with age. Activities such as yoga, tai chi or Pilates can improve balance. Try standing on one leg and switch legs increasing lengths of time or try walking on an invisible tightrope walking on your toes.
Core Stability
A key part of a workout program is core strength. Your pelvis, lower back and abdominal muscles are known as your core. They help protect your back and attach lower and upper body movements. The spine is braced by the core muscles that enables the lower and upper-body muscles to be used more effectively. You can develop core strength by abdominal and low-back-strengthening movements.
Stretching
After aerobic and strength-training routines stretch the muscles exercised for five to 10 minutes holding each stretch for 20 seconds. Stretching helps improve range of movement to joints and encourages better posture. Completing strength and cardiovascular training causes contraction and flexion of muscles so it is important to stretch out the trained muscles. Stress can be relieved by adding stretching into your workout routine.
Strength Training
Women should add strength training into their weekly fitness routine three to four days per week. Strength training will not leave women with large muscles due to the lack of testosterone. Strength training will increase your metabolism, increase bone density, increase muscle mass and leave you looking toned. Focus on training upper body and lower body on non-consecutive days for 45 to 60 minutes. Complete three sets of eight to 12 repetitions and eight to 12 major muscle groups.
Aerobic Training
The foundation of a workout program is aerobic training also known as cardiovascular training. The more aerobically fit you are the more effective your lungs, heart and blood vessels transport oxygen through your body. The more physically fit you become, the easier it will be to complete activities. Increasing your heart rate occurs when do things such as walking, jogging and biking, which makes you breathe faster. This maximizes the amount of oxygen in your blood. The American Heart Association recommends that low to moderate physical activity 30 minutes a day brings healthy benefits. This can include walking, dancing or climbing stairs. Cardiovascular activity helps keep weight under control, reduces the risk of heart disease by improving blood circulation, helps manage stress, and helps delay or prevent illnesses and diseases.
Member Comments