No matter what your fitness goal is whether you want to tone muscles, lose weight, or just keep your overall fitness, working out as often as possible is a must. Hitting the gym at least 5 days in a week may sound a lot but you’ll reap plenty of benefits especially when you combine various workouts for each day.
For women who want to workout, it’s best that you break down your five days of working out into three days of weight training and two days of cardio workout. The two days will be for resting completely. For weight training days, do them on non-consecutive days then cardio sessions in between.
Cardio Sessions
For your cardio workout, it is best that you do interval training to get the most out of your workout. This is a combination of moderate and high intensity workout where you get to do a lot of work in just a short time and burn a lot of calories while still having fun. You can actually use any gym equipment such as treadmill, rower, elliptical, or stepper.
Make sure that you warm up for five minutes first at a steady pace before going as fast as possible within 30 seconds. Reduce the speed and resistance and hold this rhythm for 90 seconds. Repeat the workout for five times before cooling down your body for five minutes. You can actually do variations on your cardio sessions such as going harder on your sprints or you can add more intervals to your training. You can even lessen the rest period in between workouts to really challenge your muscles.
Weight Training Session
Everyone knows that weight training is all about working the muscles but it actually does more than that. Weight training can also help make your joints and bones strong, help you stay fit, and make you burn plenty of calories as well. Fitness experts recommend that women lift weights just like the men but with some minor tweaks here and there.
Examples of tweaks that can be done in your weight training session is minimizing rest times, performing a combination of repetitions like mixing 8 to 15 reps sets for heavier and lower-rep sets, and even focusing on working out your upper body. You can include leg curls on a gym ball or machine, dumbbell lunges, dumbbell shoulder presses, pushups, and assisted chin-ups as part of your weight training workout. You can perform this weight training program by doing 2 sets of 15 reps for each exercise for your first session, 4 sets of 8 to 12 reps for your second session, and 5 sets of 5 reps for your third session.
Keep in Mind
Don’t forget to have a rest day to let your body recuperate. Avoid doing any strenuous activity so that your muscles will heal better. Of course, before you do any workout program make sure that you have an appointment with your doctor to ensure that your fit to workout or at least make changes to your exercise regimen to accommodate your current condition.
Source: http://www.livestrong.com/article/112472-day-workout-plan-women/
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