Exercise Tips for a Woman
- What do you hope to achieve through your exercise plan? Do you want more muscle definition? Do you aspire to enter a triathalon or become a conditioned athlete? Or do you want to lose weight? If it's the latter, be mindful of the reality: That extra padding of fat won't go away by lifting light weights and performing floor exercises, meditation yoga or other "spot" training. You must engage in cardiovascular exercise, which raises your heart rate, increases your metabolism and allows fat to burn. Cardiovascular activity involves using all large muscle groups continuously for 20 to 30 minutes, and includes activities such as power walking, running/jogging, rowing, aerobics, spinning and sports such as soccer, basketball and cross-country skiing. To get optimal results, your cardiovascular activity should be maintained between 55 to 85 percent of your maximum heart rate. Your maximum and target heart rates depend on your age. To find your target heart rate, consult the heart rate calculator found in Resources.
The reality: Cardiovascular activities are exhausting and involve copious amounts of sweat. They also involve increasing your level of endurance over a period of time. If you're new to exercising, you won't be able to jump on the treadmill and run for 30 minutes straight. Have patience with yourself--building up endurance takes time, but it's worth the effort: A 2008 study conducted by University of Michigan researchers showed that lean women who engaged in regular cardiovascular activity had a decreased appetite, while those who were obese did not. - The mantra of any woman engaging in a new exercise program is "Know thyself." What gets you motivated to go to the gym or get outside and work off the pounds? Many women are self-motivated and have no problem getting to the gym for a good workout. But for others, having scheduled exercise classes works best--not only does this give you a place to be at a designated time, it provides the opportunity for socialization. For other women, a personal trainer is another option. Personal trainers work with clients one-on-one, some only to establish an exercise plan and get the client into the habit of exercising, while other women find that they require the motivation of their own private "drill sergeant."
If you're a beginner, guided exercise is always best in the formative stages of your program, especially if you have no prior knowledge of how to use proper form when using weights, doing yoga poses or even running or jogging. There are any number of ways to hurt yourself using free weights or torquing your body into Ardha Matsyendrasana--even the "dummy-safe" resistance machines at your gym can cause injury if you use them lacking proper form. You might not be able to afford ongoing training, but a few sessions with a certified, experienced personal trainer can show you how to use all gym equipment properly and safely. Similarly, yoga and Pilates classes taught by a certified instructor will teach you proper techniques, should you opt to do this at home in front of your TV, using an instructional DVD.
However you choose to exercise, always remember to warm up and cool down slowly and perform stretching exercises prior to your workout. Having the right equipment for your chosen exercise activity cannot be underscored enough; wearing flimsy or ill-fitting shoes or choosing a yoga or Pilates mat that doesn't give you hand and foot traction is enough to spoil you on an activity. - Why do women abandon exercise programs right when they begin to see results? Simple boredom. Even the most conditioned athlete can get burned out on her chosen activity. Don't be afraid to mix it up and try new activities so you'll be motivated to move. If you enjoy the outdoors, don't limit yourself to exercise at the gym--go kayaking, rowing or swimming. If you're tired of jogging around your neighborhood viewing the same scenery, take it inside for a high-intensity spin class. Don't be afraid to try a "nontraditional" women's sport, such as boxing, kickboxing, martial arts or fencing. Finding a sport you look forward to doing can hone your physical prowess.
It almost goes without saying, but before you embark on an exercise program, get your doctor's OK, especially if it's been a while since you were physically active or if you have a health condition that poses some limitations. If you're perfectly healthy, there's no reason that you can't reach your optimal potential by way of your chosen exercise program. Just remember these rules: If it hurts, stop. If you feel sick, quit. If you become injured, take time to recover.