Top 10 Exercises for Women

September 19, 2013

in Health

Top 10 Exercises for Women

1. Dance – This is my personal favorite! It doesn’t matter what kind of dance. Try out Zumba or Hip Hop. Take ballet. Even just turn the music up loud and dance around your house. The moves don’t matter. What does is having fun while burning calories, building endurance, and increasing your strength. A typical Zumba class burns about 400 calories/hour while ballet will burn about 350.

ballet

2. Weights – Don’t shy away from lifting weights just because you are a woman. Jump in there with the big boys! In fact, they are more than likely quite happy to spot you, share a bench, or give you pointers. You don’t have to go it alone though. Look for fitness classes like Body Pump, Beach Body, Power Sculpt, or any class that uses weights. Increasing your lean muscle mass increases your metabolism.

body pump

3. Yoga

Yoga will improve your overall health. Yoga focuses on proper breathing and poses that increase strength and flexibility. Depending on the type of yoga you choose, you will get different benefits. If you are new look for a gentle yoga. If you are already seasoned try power yoga or hot yoga. Hot yoga is one of my favorite classes at the gym!

yoga

4. Pilates – Pilates is similar to yoga, but also very different. Pilates focuses on building core strength, but will also improve flexibility. You can often find group fitness classes but there is also the option of private lessons or small group lessons using the pilates apparatuses for a tougher workout.

pilates

5. Kick Boxing – Body Combat, Turbo Kick These boxing/martial arts style cardio classes are extremely fun and burn a LOT of calories. In a typical Body Combat class you can expect to burn an average of 500 calories. Plus, you get to work out all of your aggression!

body combat

5. Rowing Machine – The rowing machine is an often overlook piece of cardio equipment. I love it because it gets your whole body involved so it burns more calories than any of the other cardio equipment plus the back and forth motion makes it easy to get into a good rhythm and keep going. Rowing at moderate intensity for an hour will burn about 500 calories.

rowing machine

7. Cycling – Outdoors. Indoors. It doesn’t matter. Cycling is great for cardio and makes your legs look nice. I prefer fitness classes for cycling. Look for S-cycle, spin, or RPM. Challenge yourself. A 45 minute cycling class will bur around 450 calories.

spin class

8. Elliptical – Elliptical machines are a great no impact alternative to running. A cardio challenge that burned around 400 calories an hour for moderate intensity.

elliptical machine

9. Swimming – Swimming is a fantastic exercise for trimming your waistline. Burning about 450 calories an hour, swimming takes pressure off your joints for a no impact exercise.

 

swimming

10. Walking – If you don’t have access to a gym or cardio equipment, just get out and walk. Walking for 30 minutes 3 times a week is a great way to get started exercising if its been a while. You won’t burn as many calories as some other options, but you can increase the intensity by increasing your pace.

walking for exercise

What are your favorite exercises or classes?

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Lindsey Renuard is a blogger, YouTube beauty expert, and the Managing Editor of the Skiatook Journal.

{ 7 comments }

Melinda September 19, 2013 at 11:39 am

Great list! I’ve done all of these at one time or another and they are all great.
Melinda recently posted..Never question a woman in labor – Mama Kat’s Writer’s Workshop

Jerralea September 19, 2013 at 8:26 pm

Great list! I just heard today that there is such a thing as Water Zumba classes, which sounds like a lot of fun.
Jerralea recently posted..Let’s Take A Walk

Lindsey September 19, 2013 at 8:58 pm

I have never heard of water Zumba. I’ll have to try to find one to check it out!

Kat September 20, 2013 at 8:09 am

I love dance and spinning but can’t get to a gym these days so I do HIIT videos at home. Would love to try Zumba though!
Kat recently posted..What I did not do

Kat September 21, 2013 at 1:48 pm

Dancing is the best! Especially when it’s happening in the kitchen while cooking dinner. 🙂
Kat recently posted..He Told Me I Looked Fine

Lindsey September 21, 2013 at 9:40 pm

Or cleaning. I’m a huge fan of vacuum dancing. I do ballet in my kitchen too.

Emler Swim School October 9, 2013 at 10:07 am

Swimming and yoga are low-impact exercises. Swimming, in particular, does not feel like exercise but it works on different muscle groups.

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