A regular fitness program and good mental health can help improve your overall health and fitness, reduce the risk of chronic diseases, and maintain a healthy weight, among many others. American College of Sports Medicine recommends strength training twice a week at a minimum. However, it would help if you had a more excellent plan to achieve your strength training goals.
Women want more lean muscle in their bodies because, as a matter of fact, muscle burns more calories. But, where exactly do you begin?
Those who juggle between work and personal responsibilities frequently lack time to pay attention to their fitness. Exercise is the primary key to relieve stress and keep one fit and healthy, both mentally and physically. Fitness should be stressed at an early age to promote long and healthy life. Exercises can be done every day, and all you need to do is set aside 20-30 minutes a day. Although you might not have access to a gym regularly and may be unable to exercise regularly, you shouldn’t feel concerned. There are exercises you can do without any equipment at home.
Follow these tips to help you with your workouts:
- Plan Out Your Workout
Some women go to the gym without any strategy. They just simply use the available machines, or pump out a few lightweight reps with no plan. However, the sequence of exercises matters a lot.
As a general rule, work out from large to small muscles when performing full-body workouts. Start with your glutes, hamstrings, and quadriceps, which make up approximately 60% of your total muscle mass. You can, then, do chest, back, shoulders, biceps, and triceps exercises. As for your abs, you can dig this tip to achieve proper form while sitting up.
Compound exercises that work for multiple muscle groups at once, like lunges, deadlifts, or pulling up, are recommended before isolation exercises.
- Focus On Lifting A Variety Of Weights
If you can complete the maximum suggested number of reps without feeling fatigued, add a few pounds. Your two last reps should always feel challenging but doable. Reduce your weight in 10% increments until you reach the recommended number of reps.
It’s a good idea to add some variations to your workouts scheme, whether it is through reps, weight, or the order of exercises. The body reacts to exercise stress by adjusting its responses to new pressures. For example, when you lift less for more reps or lift more for fewer reps, your body initially responds with shock before adapting. A way to make sure your muscle gains don’t plateau is to keep things interesting by changing things up to keep your body from getting used to the same routine for too long.
- Tone Up On The Treadmill
Take 10 minutes to burn a little extra fat and sculpt your body with a 10-minute cardio/sculpt exercise.
Walk on the treadmill, hopping on a three- to five-pound dumbbell in each hand. As you walk, do a 60-second set of shoulder press, biceps curl, triceps extension, side laterals, forward laterals, and standing triceps kickbacks, one after another. You can do this series two to three times a week as an upper body challenge that also gets your heart pumping. As you improve, move up to four-minute sets.
- Balance Your Body
Exercises for opposing muscle groups can help you avoid injuries, build strength, and improve posture while exercising. If you exercise your quads, try your hamstrings at the same time. The same goes for the biceps, triceps, chest, back, and abdomen.
- Work Out Different Body Parts
Beginners may benefit from staying away from all-body workouts. If you combine all your muscle groups in a low-intensity session each squat, you won’t be able to build muscle efficiently. High-intensity exercises can lead to burnout and injuries if you work your entire body.
For a change of pace, you can split your training into specific days for different body parts. For example, alternate glute, quad, and hamstring workouts with back and chest days, and arms days with shoulders days. Incorporate core exercises into one or two of those training days.
- Know The Importance Of Rest Days
Managing muscles properly after training means getting the right vitamins and macronutrients, as well as enough rest. Not allowing sufficient recovery time for muscles can lead to overtraining and injuries.
Contrary to popular belief, following a workout regime that prioritizes rest days, whether resting your entire body or specific muscle groups, often leads to the most productive outcomes. At least one rest day is recommended for each body part during the week. Those body parts that have been exposed to high-intensity training may be best given a two- to three-day rest.
All these tips are going to help you have a better workout routine. Ensure to have a workout plan so you’ll know your goals and be able to track down your progress. Use different tactics, exercises, equipment, and techniques to help you obtain the best results.
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.