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Female Fitness and Strength Training

Updated on January 10, 2015

Female Fitness

Since females are different than males it makes sense that a female fitness program should differ from a male fitness program. Although all fitness programs should include strength training, aerobic and stretching, a female fitness program should be designed to meet the special needs of a woman.

Many women tend to focus their exercise programs around aerobic exercise and minimize strength training, this is a huge mistake. Many women fear that strength training will make them develop large bulky muscles. This is not true if you follow a balanced female fitness routine that includes strength training and aerobic exercise. A woman’s body chemistry is different than a mans, and it is impossible for a woman to build bulky muscles. Strength training is critical for a woman for the following reasons:

Maintain Lean Body Mass

Starting at age 30 our bodies begin to convert muscle into fat. Strength training is needed to minimize the muscle loss that normally occurs. This muscle loss is more extreme in women which is why strength training is critical for female fitness.

Strengthen Bones

It’s common knowledge that women are more susceptible to osteoporosis. Including strength training in a female fitness program makes a woman’s bones stronger and she is less likely to lose bone mass. This minimizes the risk of osteoporosis later in life.

Maximize Fat Loss

Many women think that the best way to lose weight (and fat) is through aerobic exercise. However if your female fitness program includes only aerobic exercise, there is a good chance that you will also lose lean body mass. Strength training helps to prevent the loss of lean body mass. Muscles also burn more calories than fat, which is why strength training is needed to maximize fat loss. This is especially important in a female fitness program because women have higher body fat percentages and more difficulty losing fat.

Female Fitness Myths

Another misconception about female fitness is that a woman should use minimal weight and less repetitions than men. This is not true. In order to maximize the benefits above, a female fitness program should include 10-12 repetitions, 3 sets and as much weight as needed to make the last repetition challenging. Using weights that are too low, will make the exercises ineffective. You need higher weights to maintain muscle and increase bone strength. You need to take your female fitness routine seriously, if you expect to reap the benefits. Muscle is good for females as well as males. Muscles tone your body.

The exercises included in a female fitness program are designed to target the problem areas of the female body. Although a woman needs a total body workout like men do, it should also be customized to target the hips, thighs and buttocks. These are usually the areas that women need more help with. Since all women are different, your female fitness routine should be designed specifically for you to meet your goals. A personal fitness trainer that specializes in female fitness can help you design the ideal program for you. A custom female fitness program can help you sculpt the body that you always dreamed of.

Top 10 fitness tips for women

Diet and Fitness - Why Small Improvements are Best

If you gained a few extra pounds and your clothes are getting snug, please don’t panic. The worst thing you can do is to go on a crash diet. Diets never work in the long-term, they ruin your health. You need to learn about proper diet and fitness. Eating a properly balanced diet and exercising will help you lose fat, increase energy and improve overall fitness. Fitness includes both diet and exercise.

A proper diet involves eating the right kinds of foods and the right amount of food at the proper intervals. Making small changes in your diet and fitness program will make it easier to stick with the program. Just a few changes will have you looking and feeling better relatively quickly.

How To Control Meal Portions

One of the best and easiest changes to make with your new diet and fitness program is to change the size of your portions. Most people eat too much food and too much of the wrong foods. If you find it challenging to reduce the amount of food that you eat, here are some tips that can help:

  1. put one serving on your plate and pack the remaining food away before you eat, to minimize additional helpings;
  2. drink water right before eating to reduce hunger;
  3. start each meal with a salad, it is filling and good for you;
  4. reduce pasta and rice portions and increase non-starchy vegetable portions;
  5. eat less white potatoes and more yams, sweet potatoes, and green vegetables; and
  6. eat slowly and chew your food completely, etc

Many of these diet and fitness tips have helped me to successfully lose weight and keep it off long-term.

Adding green vegetables will add more fiber and fewer calories to your diet while still giving you a full plate of food. These changes keep you satisfied with the amount of food you’re eating, but improve the quality of your diet and overall fitness. There is no need to deprive yourself of your favorite foods, just exercise more control over your portions.

Drink Water

Diet and fitness experts agree that drinking a lot of water is good for your health. If you don’t like the taste of water, consider adding a little juice for flavor. Reducing coffee, soda, and alcohol can greatly enhance your diet and fitness program.

Try changing your drinking habits a little at a time. You can replace one drink a day with a glass of water, and gradually increase this over time. Some people find it easier to take a glass of water and a glass of soda and alternate sips. This enables them to improve their diet while still enjoying that taste of their favorite beverage.

Small improvements will help you develop good eating and drinking habits, so don’t give up. Soon, you’ll be practicing great diet and fitness habits with no effort.

How to be Healthy and Full of Energy

We all know a diet is not an answer to everything. To be fit and full off energy we need to exercise again and again and again. It might sound boring to some but you can (if you only want to) make it your lifestyle. As you might notice from my previous posts, I am a healthy lifestyle freak and my favorite thing to do is Tai Chi. I believe I have never been so fit and stretched in my life before (and I was a dancer for many years). There is something out there for everyone and to not be too personal for too long this is what is good for you (it does not matter the age this spring, any spring and clearly any season.

Spend more time outside! Use the situation when the Sun is out and leave your house more often. The daylight stimulates our brain to produce serotonin – the hormone of happiness. It will put us into a better mood and bring a fresh wave of energy. Very often people who suffer from depression lack this hormone in their bodies, this is why they need to use alternative light therapy during winter months.

Try to spend your free time more actively. When you move, you breathe more deep and you improve your blood circulation. Thanks to that your body gets bigger amount of oxygen pump into it. Exercising will help you to get rid off ‘love handles’ religiously grown during winter months. We should walk everyday for at least half an hour. Dust your bike and on weekends do some cycling or just go to any park and play some football or Frisbee with your kids.

For those who cannot jog because of health issues, walk is the best alternative. It does not put a pressure on our joints but is as beneficial as jogging.

Do you exercise more than 3 times a week?

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