Beginner Gym Workout Plan For Women

The modern woman is more conscious about her fitness. Most health issues have been linked to the sedentary life most of us lead these days and women are not an exception. Generally, the beginner gym workout plan for women should be structured such that you begin with low volume and low intensity exercises and the gradually increase the volume and intensity that the body adapts.

gym workout plan For women

According to experts, beginner workout exercises should also include cardio exercises in order to ensure that calories are burned, and also to ensure that they maintain healthy cardiorespiratory system. Strength training should also be included as it helps build bone density and lean muscles. In addition to all these, it is important to incorporate static stretching bouts in order to maintain and improve the flexibility that most people desire.

The recommended workout regimen

At start, women are advised to do two strength training exercises and three cardio workouts every week. You can schedule the cardio sessions on Monday, Wednesday and Friday of every week. The strength training exercises can be performed every Tuesday and Thursday. A schedule like this will allow the healing and recovery in between the sessions. Also recommended, ensure that at the end of these workouts you do some static stretching routines for period of between 10 and 15 minutes.

The recommended cardio workouts:

If you choose to do your cardio in a gym setting, you will be taken through various exercises. Many trainers will allow you to try the exercises and from them you can pick the one that you feel is most suitable. Majority of the gyms offer rowers, stair climbers, stationary bikes, elliptical machines and treadmills. A cardio machine will allow women trainers to start at low speed or intensity.

Women aged 40 years or older naturally begin to realize decreased bone density due to the normal hormonal changes. In that case, it makes sense to incorporate machines which inquire these women be on their feet, e.g., stair climbers, elliptical machines and treadmills since they help promote the growth of bines. Start with the 15 minute workouts and increase gradually the duration of the workouts according to the development of your cardiorespiratory system.

Strength sessions:

By their nature, women possess lower levels of the hormones responsible for muscle mass. This notwithstanding, strength training is very important for them since it increases their levels of lean muscle mass. When the levels of lean muscle mass is increased, this increases the body metabolic rate which supports healthy composition of the body. Additionally, it helps women build more bone density. For this reason, a weight training workout routine should include crunches, leg curls, leg extensions, leg press, back rows, shoulder press and chest press.


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