Physical fitness is a key factor in your overall health. The fitness programs that women use will be different from those used by men. Men will generally approach fitness from two different angles. In the first place men want to be stronger and in the second place they want to get bigger.
For the most part, women want to be leaner, stronger and have a better overall physique. The fitness programs that women use will give them different results from the same program done by men. The reason is because men have more natural testosterone in their bodies, which encourage building muscle.
For these reasons, women should be comfortable incorporating weight lifting into their weekly fitness program. Weight lifting will increase your muscle mass, improve your balance, increase your calorie burn (because muscle burns more calories at rest than does fat), and reduce your risk for osteoporosis.
A female fitness program should have several different factors included. Weight lifting 2-3 times a week will give you the benefits discussed above. The second layer in your fitness program should be cardiovascular exercise. You can use anything that increases your heart rate into your target heart rate range and which you enjoy doing.
Your heart rate is the number of beats per minute that your heart beats. Based on your age and gender, scientists have worked out a range that your heart should be beating to give you the best benefits from your workout without putting your heart rate in the danger zone.
Recommendations by the American Heart Association give you the target rates you should be hitting for exercise and what your maximum rate should be. During your fitness programs, you’ll want to hit between 70 and 85% of your maximum, but not your maximum rate. If your heart rate is too high then you aren’t getting the most from your program because the body is straining too hard to provide oxygen to the body.
On the other hand, if the number is too low then you aren’t working hard enough to get the best benefits from your workout. A light workout is a good idea for your off days, but on regular workout days keep your heart rate within the target range.
The next layer of a strong female fitness program is a healthy, well-balanced diet. This is because you are what you eat. Your fitness program will be most effective if you feed your body what it needs to build lean muscle and run most efficiently.
Using this three pronged approach, you’ll be best able to achieve the results you want from your female fitness program. You will continue to make gains using only one piece of the puzzle, but you’ll make the most gains and get the most benefit from incorporating all three pieces.
References:
(1) American Heart Association: Target Heart Rates
Resources:
ACE: Cardiovascular Exercise
http://www.acefitness.org/acefit/fitness-fact/1/cardiovascular-exercise/
MayoClinic: Aerobic Exercise: Top 10 Reasons to Get Physical
Womens Health: The Best Strength Training for Women
http://www.womenshealthmag.com/weight-loss/weight-training-tips
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