Calling All Women: Construct a Better Workout

September 13, 2014

in Health

Calling All Women: Construct a Better Workout

With busy schedules and life always getting in the way, it can be difficult to exercise. Between picking a time three days a week, deciding to workout at home or at the gym and actually coming up with exercises to complete, many women give up before they even start. But you don’t have to overthink your workouts. Take some time to devise a plan and stick with it. Here are just a few tips to help:

Workout Clothes

While workout clothes might not seem like the most important thing, having the right equipment can make a big difference. If you are going to an early morning yoga session, you might want to consider closer-fitting clothing such as yoga pants or leggings whereas if you are going for a run, you might want running shorts made of breathable wicking material.

You also should consider what type of shoe you need. There are many factors to consider such as what type of shoe you are looking for (road or trail), how much you run and how high the arch of your foot is, explains Runner’s World. Once you find the shoe that fits you, stick with it. You also want to replace your shoes every 350 to 550 miles to prevent injury, recommends About Health.

Plan Your Routine

There are many types of workouts depending on what your goals are. If you want to maintain your heart health and build your stamina, consider cardio routines like running or biking. But, if you want to get toned or trim down a little, consider a light weight-lifting routine or circuit training. Roman Fitness Systems explains that although men and women can train the same way, some women might want to consider alternatives to meet their goals. Here are just a few differences:

  • Lunge backwards not forwards: To prevent your thigh muscles from bulking up, lunge backwards so that your glutes and the side of your thighs get the impact—rather than the top of your thighs.
  • Don’t overwork your abs: Women almost never get to or below 10 percent body fat, even if they are in great shape. This matters for ab workouts because you don’t want your abdominal muscles to pop out like a man’s because if you gain any fat, it is more likely to be over your muscles, making you look heavier than you are. To avoid this, stick to non-weighted core workouts like sit-ups, leg lifts, planks and crunches.

Overwhelmed? Join a gym with a friend and take a class together. Many women benefit from joining gyms—personal trainers, and group classes can keep you motivated too.

Track Your Workouts

Although devices and fitness monitors have been around for many years, most of them are not very good. However, with smartphone applications and wearable technology, tracking your workout is much easier and more accurate. So what kind of tech is there?

  • Apps: One of the more popular fitness gadgets is one you already own—your smartphone. There are tons of fitness apps to help you track your workouts, diet, calories burned, running times, heart rate—anything! While these all can help you, be sure to download the ones that you will actually use, suggests Samsung Tech Life. If you are training for a race, use an app to track your pace and progress. Or, if you are looking to lose weight, consider using an app that monitors how many calories you consume and then burn in your workouts.
  • Pedometers: This gadget is great for tracking your running or walking progress and a good place for beginners to start. Gradually increase your distance or your pace as your fitness level improves. Use the pedometer to see how far you walk or run in a set amount of time (try starting with 30 minutes) and increase from there.
  • Heart rate monitors: These are great for tracking how intensely you are working out. First, determine your resting heart rate, which usually is between 60 and 80 beats per minute. Then, determine your target heart rate, which should be between 50 and 85 percent of your maximum heart rate, explains the American Heart Association. When you are training, be sure to monitor your heart rate because if it is too low or high, you should adjust your intensity level.
The following two tabs change content below.
Lindsey Renuard is a blogger, YouTube beauty expert, and the Managing Editor of the Skiatook Journal.

Comments on this entry are closed.

Previous post:

Next post: