Routine Workouts for Women To Get Strong And Toned.
You’re a female who wants to get toned but want to keep your feminity. I have news for you! Lifting weights won’t make you bulky. Females don’t have the same hormone balance and body requirements needed to build larger, bulkier muscles like men have. A sufficient diet and exercise routine plan will get you in fantastic shape.
Getting to the gym is already a huge step for some women who want to tone up. Don’t worry you’re not the only one skeptical about lifting weights, but trust me, after a couple of weeks you will see results and find yourself more confident.
Usually, women start working out to lose weight, tighten their butt, tone their overall body and lose belly fat. With weight training, many women put an emphasis on weight loss and toning, but weight training also benefits every important muscle group in the process. It is important to understand that the whole body needs to be toned if you want to reap all the benefits of weight training and look proportioned.
Here are some female exercise tips so you can get in shape fast!
Cardio: Cardiovascular exercise is very important to improve oxygen delivery in order to supply muscles and burn fat for a leaner look. There are a number of exercises that can be used as cardio – running, skipping, stairs, jumping jacks, high-intensity interval training, just to name a few, you can additionally use the treadmill, elliptical, stair master or bike. Aim to work at about 70-80% of your maximum heart rate for 15-20 minutes.
- At a 6o% of your maximum heart rate, you should be breathing deeply, and be able to speak a full sentence with little difficulty.
- At an 80% of your maximum heart rate, your breathing should increase, and you should only able to say a few short words.
Cool Down: The cool down is just as important as your exercise and should be incorporated into your total cardio time.
Rest: For maximum results weight training should be done 4-5 days per week with cardio 3 of the 5 days. Rest is equally important in muscle toning and building because your muscles repair themselves when you are at rest.
Lift Heavy: Do not be afraid to use heavy weights, it is the only way you will see results. A toned body is a strong body with a low percentage of fat, the less fat you have the more your muscles will stand out, providing the toning effect. Nutrition is also a big part in reducing the fat on your body.
The most effective way to burn fat is by lifting moderate/heavy weights with a short rest in between sets. Aim to lift moderate/heavy for 10-12 Reps To tone. If you want to get into shape you have to challenge your muscles. 10-12 reps are the best rep range if you are looking for good overall muscle definition. Your body must recover between sets for it to be effective, rest 30 seconds – 1 minute between each set and a full 2 – 3 minutes between each exercise.
Body Weight Exercises: When doing body weight exercises, the reps can increase as you are simply going through the motions (flexing and relaxing the muscles) which require little effort. Body weight exercises can be extremely effective in strengthening and toning the target muscles.
Use these tip and in as little as four weeks you will start to notice changes in your body.
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