Women’s work-out routines are designed for many different purposes. Some are created for increased cardiovascular health, while others are designed to strengthen or tone the muscles. Let’s take a look at a simple women’s work-out routine.
Doing cardio is very important in order to keep your heart strong enough to handle the stress of everyday life and the rest of your work-outs, but to build muscle you need to do resistance training. The muscles are damaged by the actual work-out. Be sure to stretch at the end of every work-out. You can start out going a few days than a few more than every day. Most ways to work-out are simple. The only hard part is keeping it on a daily basis.
Women-Centered Health Programs prepared two programs in Bolivia: La Casa de la Mujer in Santa Cruz and the Kumar Warmi (Health Woman) Clinic operated by the Centro de Information y Desarrollo de la Mujer (CIDEM) in El Alto. Both programs involve women in the design and delivery of health care, and both offer health cares as one of an array of services designed to improve women’s quality of life.
There are a few basic guidelines to follow in order to get the most out of your home work-out.
- Avoid performing the home work-out two days in a row.
- Always start with 2 laps of the home work-out and build up to five.
- Keep away from performing the home work-out if you are feeling any muscle soreness.
- The last few reps of each set should feel difficult.
- Pushups 10 repetitions (full or modified-keep the body straight from knees to shoulders)
- Squats 25 repetitions (feet wider than shoulder width, toes pointing out)
- Abs crunch 25 reps with knees bent to 90 degrees followed by 25 with legs straight in the air.
- Standing Straight Leg Raise 25 reps each side (lift leg out to the side)
- Stationary Lunges 15 reps each side (keep the front knee directly over your toes)
- Standing Calf Raise 25 reps each (keep legs straight & hips still)
- Dips 15 reps (using a chair, hands next to hips)
Low down Back Extensions - (lie on the stomach with arms and legs straight; lift both arms and legs about 6 inches off floor, pause, lower and repeat). Only perform 1 set of the low back extensions at the very end of your work-out regardless of how many laps you do of the home work-out. This is to minimize the risk of back injury. For the women’s fitness, this work-out may seem a little less intense than their regular resistance work-outs but remember that something is better than nothing. While you are away from the gym, this home work-out will prevent significant loss of muscle strength and endurance. Some of them may find this home work-out to be quite a challenge. Try to start slow and don’t give up on yourself. Try again and again and within the half-dozen work-outs you will notice huge improvement.
Lie on your back and grasp the underside of your leg right before your knee and use the resistance of your leg to do curls for biceps. Keep in mind to concentrate on working as hard as you possibly can and make them slow. It is easy to make it easy on yourself.
For the legs, do one-leg squats. Try holding some weights when you get more advanced.
If you know of a place to swim to do laps, swimming is the best, especially for muscle tone and cardio. Next is jogging, then calisthenics.
The above mentioned work-outs allow you to customize your burn based on уουr time, energy level, and target zones.
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