Full Body Workout Routine For Women

Getting into the gym is by itself a great step if you would like to get into shape. However, most women are usually skeptical when it comes to lifting weights. This is despite the fact that doing so comes with its own benefits. After a couple of weeks, women end up being more confident, see some great results and allow themselves to enjoy the entire process.

Weight training & cardio for women

The goal of most women who are trying to work out is to tone their body, get a butt that is bigger and lose their belly fat. In the process of weight training for women, we can emphasize on these areas even as we emphasize on some other key group of muscles. You should bear in mind that the entire body requires to be toned if you are looking forward to a more balanced look on top of enjoying the full benefits that come with strength training.

Cardio plays an important role in the delivery of oxygen to the muscles and for shedding fat to ensure a slimmer and toned look. No matter the cardio that you are engaging in, ensure that you start with a speed that is slower before increasing your activity after every two minutes until you have reached your desired level. This is what is known as warm up. To ensure that everything is easy, there are several efforts that are needed on each day of the exercise routine.

•     An effort level of 6/10. This should enable you to breathe in a steady manner but deeply at the same time so that you can speak an entire sentence without any difficulty.
•     An effort level of 8/10. This should enable you to breathe heavily and be able to say a few words with a bit of difficulty.

After this, you should be able to cool down even as you decrease the speed after every 2 minutes until you have cooled down sufficiently. The warm up as well as cool down count when considering the total cardio time. A good workout program for the whole body should include:

•      Weight training for 5 days
•      Rest of 2 days

Train using moderate & heavy weight in order to get toned

When people talk of toning, what they are saying is that they would like to get a bit of muscles but not too much of it. They think that when they engage in long repetitions, this can provide them with a body that is toned. However, the fact of the matter is that a toned body actually means that you have strong muscles with a percentage of body fat that is lower. This ensures that you get that toning effect. Therefore, one of the key factors when it comes to toning is nutrition on top of the workout. When you lift heavy/moderate weights accompanied with some short periods of rest, it becomes possible for you to cut your levels fat.

Aim for a rep range of 10 to 12

Now that you already understand that you need to become fit, you will need to work out the muscles in an effective way. If you are to do this, you will need a rep range of between 10 and 12 reps. This will play an important role in giving the muscles a good definition. When considering the body weight workouts that do not need weights, it is possible to increase the rep range.

When considering the body weight exercises that don’t need weights, you can increase your rep range. Since you aren’t limited by a set weight amount, you will only be going through a certain motion of an exercise such as flexing as well as relaxing muscles. While these do not need a lot of effort, they are a good choice for strengthening as well as toning of muscles.

A good idea would be to increase you range of reps during warm-ups. Ensure that you use less weight, during warmup. The goal of warm is to get your joints and muscles active and also used to the particular range of motions that you will be doing and this helps to reduce the injury risk. For full body workouts routine for women, get in touch with MP45.

The Best Beginners Workout Plan For Women

If you are new to the gym, you don’t have to feel intimidated. All you need to do is to start at a low volume and intensity before gradually bumping your body up as the body adapts more. For a beginner workout plan for women, it should have cardio to help burn calories and also develop your cardio-respiratory system. Strength training is also important as it helps to build bone density and lean muscles. On top of this, engaging in regular static stretching can help to improve and even maintain your flexibility.

The best workout regimen

As a woman, it is advisable to begin with 3 cardio workouts accompanied by 2 sessions of strength training every week. You can engage in the cardio sessions every Monday, Wednesday & Friday while you can do the strength training on Tuesdays & Thursdays. With this schedule, it will be possible to give time to your muscles to heal and also recover between the sessions. After the 5 weekly workouts, engage in static stretching for a period of 10 to 15 minutes.

Cardio exercises

There are different cardio workouts that you can engage in. Therefore, you will need to choose the one you enjoy most from different activities such as treadmills, stationary bikes, elliptical machines, rowers and stair climbers. Each of these cardio machines will make it possible for you to start at a low speed or intensity. For women who are aged over 40, they will witness a decrease in their bone density as a result of the hormonal changes and it is advisable for them to start with the machines that allow them to use their feet such as elliptical machines, treadmill and the stair climbers. For more ideas on a beginner workout plan for women, contact MP45.

The best Workouts For Women to lose fat

If you are trying to lose body fat, you will need to ensure that you are burning more calories as compared to what you are consuming. There are only two ways to do this. One of these is to ensure that you are eating fewer calories. The other one is through exercise.  Even though diet is a key factor in your weight loss goal, it will be easy for you to tone your body faster through exercise. If you opt to go the exercise way, you will need to find the best workouts for women.



Exercising on cardio machines

Cardiovascular exercises are a great way of blasting off the excess calories. These are exercises that increases the heart rate. They cause your heart to pump harder, the body to sweat and it becomes possible to burn calories. Some of the key equipment that can help to get into shape for women include the treadmill, stationary bike, stair stepper and elliptical. These cardio machines are also a great option for weight loss as it is possible to change your speed and resistance as you workout. This helps to challenge your body. Ensure that you engage in cardio exercises 2 or 3 times in a week and for a period of 30 to 45 minutes. This will not only help you to burn calories but to also shed off any excess body fat. If you are searching for the best workouts to get into shape for women at The Gym, you should get in touch with MP45.