Best Work Out Plans For Women

arm exercisesComing up with good work out plans for women can be difficult. Because all women have different bodies, it can be tough trying to pinpoint the best work out routine for any individual woman. Also, their bodies tend to go through a ton of changes throughout their lives. Because of this, it is best to tailor the best work out plans for women to a specific point in their life. Below we will discuss some of the best work out plans for women depending on the phase/time of your life.

Work Out Plans:

1. Young Woman (18-28).

For a young woman, the best workout plan is going to involve strength training. This is due to the fact that most young woman have the energy and ability to do this without pain or joint discomfort. The best exercises to consider for this particular work out routine are going to focus on your largest and most important muscle groups. This includes; core muscles, back muscles, and leg muscles. All of these muscle groups are going to help you gain more muscle, burn more fat, and increase your bodies ability to maintain proper health. The core muscles are critical stabilizer muscles that will help you as you age. Your leg muscles will also help your body balance better as you age.

2. Post Partum Women (24-35).

For those that are looking for post pregnancy weight loss, the best work out routine is going to feature a ton of cardio. This is due to the fact that these women typically go through a ton of different changes that can place a tremendous amount of stress on the entire body. By featuring a ton of cardio in these women’s workout routines, they are going to experience more weight loss and better results overall.

It is better not to focus on lifting weights or doing anything too strenuous if you had just delivered a baby because your body is already taxed and stressed enough. You shouldn’t focus on strength exercises at this point in your life until you have fully recovered from this event. The best exercises will include; running, jogging, jumping jacks, Pilates, and stairs.

3. Older Women (35-60+).

The next phase of a woman’s life is essentially going to come full circle. During this phase, it is essential that women build more muscle. This is due to the fact that older women tend to lose a ton of calcium in their bones as they age. Because of this, it is essential that the focus on the work out plan for this set of women is strength training.

When you workout and lift weights, your body helps retain and accumulate more calcium in your bones. Therefore, not only do you help increase your muscular strength, but you also increase the overall strength of your bones. This can be huge for older woman as they tend to suffer more from osteoporosis. Strength training workouts can be a very effective way at combating the chances of developing and dealing with osteoporosis as you age. Some of the best exercises for this group of women are; push ups, planks, squats, seated rows, and more.

As you can see, women go through a ton of different changes throughout their lives. Because of these changes, the level and type of fitness that should be utilized changes as women go through each different phase in their lives. In order to develop and implement the best workout plans for women, you are going to want to factor these major life changes into your planning. That way, you are better able to optimize each workout.

The Best Cardio Workouts For Women

Cardio is one of the best workouts for a woman’s body. Whether you plan to burn fat, improve your fitness levels or lose weight, there is a plethora of choices when it comes to cardio workouts for women. Even though any workout that gets your heart rate into the target heart rate zone will work, there are some workouts that give an extra bang for your buck. There are no “right” cardio exercises as such, the best choice will be the workouts you enjoy the most, and the ones you will work hardest at. Here are some of the most effective cardio workouts for women.

High Intensity Interval Training (HIIT) workouts are the ones that let you burn a ton of calories within the shortest possible time. A recent scientific study at the Harvard University revealed that high intensity, short duration workouts were much more effective in burning fat than low intensity, long duration workouts. This is why, the latest cardio workouts are based on the high intensity interval training principle.

A treadmill is one of the best machines to perform cardio. A 30-minute HIIT workout on a treadmill will help burn tons of fat as well as assist in building endurance and enhancing your anaerobic threshold. You will switch between 30, 60 and 90 second intervals with equal resting periods in between. This will take you through different level of intensity including very hard (Level 9 on the treadmill), moderate (Level 8) and somewhat hard (Level 5). Increase and decrease your incline on the treadmill to stave off boredom and burn more calories in the process.

An elliptical trainer is another effective machine to perform cardio workouts. Gradually increase your resistance for six minute intervals while lowering them for two minutes. This will give you a killer cardio workout. A stationary bike is another cardio machine that can be used to perform some effective workouts. Spend two minutes increasing resistance and two minutes reducing resistance. Now insert a one minute sprint to really get your heart rate up. Perform these exercises to the extent where you can endure them. These are high intensity workouts and should not be overdone because it can affect your heart condition. You should not indulge in high intensity workouts if you are having a weak heart. It is best to consult your physician before undertaking any type of high intensity interval training exercise.

Tabata cardio workouts are best for women to burn fat quickly. It is also considered a high intensity interval workout. Each Tabata set involves alternating two of the high intensity workouts for 20-seconds. This must be followed by a 10-second rest period. Each set should continue for a total duration of four minutes. Repeat the sets for about 25-30 minutes or until your body has enough. A Tabata set can include any of two workouts highlighted below. You will not require any equipment or tools to perform Tabata exercises.

Burpees – Squat and place your hands on the floor. Push your feet back into a plank position. Jump feet back between your hands and stand up. Add the jump with intensity. Repeat for 20-seconds and rest for 10-seconds.

Long Jumps – Jump forward with both feet together, as far as you can. Land with the knees soft. Jump to turn around. Now perform another long jump in the opposite direction. Repeat this process for 20-seconds with 10-seconds of rest in between.

Squat Jumps – Lower into a squat position with knees behind the toes. The fingers should touch the floor. Jump as high as you can. Take your arms overhead while jumping. Land with soft knees and repeat the workout for 2-seconds with 10-seconds rest in between.

Jogging With High Knees – Jog in one place while bringing your knees as high as possible. It is better if you can bring the knees to the waist level each time. Land on the balls of your feet while keeping the knees bent to absorb the impact. Do it for 20-seconds with a 10-second rest in between.

Choose two of the aforementioned Tabata workouts to complete a Tabata set.

In conclusion, there are so many effective cardio workouts for women. Some of the best workouts are highlighted in this article. Some of them require machines while the others don’t require any equipment. All in all, cardio is one of the most effective in burning fat.

How A Good Bodybuilding Training Regimen Evolves Over Time

If you’re interested in a fitness program that can totally transform your appearance, bodybuilding training is probably an appealing prospect. While a dedicated bodybuilding program can produce amazing results, you should understand right at the start that any good training regimen should take long-term changes into account. Here’s a general overview of the subject.

Keeping Pace With Your Muscles’ Changes

If you stick with bodybuilding training for any length of time, your muscles will grow stronger and more capable. This means that the same exercises will be less challenging (and therefore less productive) as you make progress. You need more intense workout routines to continue building muscle mass and achieve more ambitious goals. At the same time, your body will need more time for recovery in between workouts. Your bodybuilding schedule therefore needs to change over time. While you should shape a plan that matches your individual needs and abilities, all of the phases outlined here should be generally applicable.

Starting Out: Full Body Workouts

At the beginning of your bodybuilding training regimen, you’ll get great results from well-balanced full body workouts that give equal attention to all of your major muscle groups. Aiming for three workouts a week gives you a good balance between challenging exercise and plenty of recovery time. Many bodybuilders experience their fastest, most impressive improvements during this early phase of their schedule. This is also the ideal time to master all of the different exercises you’ll be performing; getting comfortable with your strength training will make it easier to reach for loftier goals in the future.

Advancing To Specialized Workouts

Once your body gets used to the aggressive exercise you’re engaging in, you’ll see results start to drop off. This is when it’s time to start specializing. The most common way to diversify your training schedule at this stage is to split your workouts into upper body and lower body routines. This means working your chest and arms on one day and your legs and core on the next, followed by a rest day. The intensive focus on individual muscle groups gives them the challenge they need, while the staggered schedule provides them with plenty of time to recuperate.

Targeted Workouts For Maximum Results

If you choose to pursue bodybuilding to its peak, eventually you’ll want to specialize your workout schedule even further, devoting full days to single muscle groups. A typical weekly schedule at this level might include days devoted to your arms, your chest, your back, your legs, and your shoulders, with two rest days included wherever they fit your schedule. Spending a full workout session on a single set of muscles is necessary to push them to their absolute limit, and all of the previous work you’ve done should prepare them to meet this challenge.

Cutting Phases: Polishing Your Results

Finally, if you want to add definition and tone as well as increased muscle mass, you should consider adding cutting phases to your long-term plans. These are periods where you adjust your diet and your cardio exercise to concentrate on burning fat. Carbs need to be eliminated entirely, and you have to focus on long duration low-intensity cardio to shed unneeded pounds. In a cutting phase you have to do just as much strength training as before in order to maintain all of the gains you’ve made; this makes cutting a very challenging process.

While putting together a long-term bodybuilding regimen that delivers the best possible results is relatively easy, sticking with it requires an incredible level of dedication. If you plan out your roadmap in advance, though, you’ll find it just a bit easier to hold on to your goals and invest the effort necessary to achieve them.

Raising A Healthier Generation: Implementing The Presidential Fitness Test In Our Schools

ExerciseThe Presidential Youth Fitness Test is part of the Presidential Youth Fitness program. This nutrition and health program targets our children and is conducted by their schools. The program promotes healthy living through nutrition and regular physical activity. Educators participating in this voluntary program have access to helpful tools provided by the President’s Council on Fitness, Sports and Nutrition.

These tools are all free to educators and include professional development and strategies for implementing this fitness test and its accompanying programs, a health-related assessment tool for youth fitness, and ways to motivate and recognize youth participants.

Studies indicate that children who are active when younger tend to remain more active as they grow older. Physical activity is critical to ensuring a child’s health and well-being, but can also increase other critical life skills such as problem solving, concentration and academic performance.

The Presidential Fitness Test was first administered in 1966. The program and the testing have changed over the years, the current test still assesses youth physical fitness. The current test was developed through a partnership between the President’s Council and leaders in nutrition and physical activity.

The current program provides resources and training to educators who assess, track, and recognize youth fitness. More a barometer of student health rather than a recognizing athletic performance, the current program focuses on building lifelong healthy habits in our children.

Some of the key components of the current program include resources and expertise from partner organizations. These include the Cooper Institute’s FITNESSGRAM®, a standardized fitness assessment tool; recognition of youth fitness activities and programs by the Amateur Athletic Union; professional development tools from organizations such as Physical Education, Recreation and Dance and the American Alliance for Health; and support and advice from the U.S. Centers for Disease Control and Prevention which led development of the tool to track and evaluate the program.

Today’s Presidential Youth Fitness Program emphasizes a physically active life and a healthy lifestyle, beginning in school and carrying on in later life. Today’s program does not focus on comparing individual children, but instead supports them as they build healthy exercise and nutrition habits.

When schools adopt the Presidential Youth Fitness Test Program, they immediately gain access to a tool chest of ideas and strategies designed to help their students live healthy and active lives. These tools include web-based test protocols, aerobic capacity and body composition calculators, standards for testing, recognition programs, online training and more.

There is also an adult version of the Presidential Youth Fitness Test. This test determines how fit an adult is by analyzing data through an online assessment tool. The test covers muscular endurance and strength, aerobic fitness, body composition, and flexibility. If an adult is not happy with their results, they can sign up for additional programs, such as the Presidential Active Lifestyle Award.

The Presidential Fitness Test is part of a comprehensive fitness evaluation and assessment program designed to help create healthy lifestyle habits in our children. Using a combination of online assessment tools, motivation and recognition ideas, and online training and professional development strategies, educators can help their students develop lifelong healthy lifestyle habits.

All About Bodybuilding Training.

Training MusclesUnlike other workout routines, bodybuilding training is quite intense and way thorough. You will not only have to look for a reliable training partner who has shares similar goals, but also remain mentally focused primarily during training sessions.

In essence, bodybuilding training is by far the most intense form of workout technically speaking, but also can be the simplest as long as you understand the proper routines to adopt. There are however a plethora of mass building routines out there and below, we take a look at some of the most effective.

Bodybuilding Training Tips:

Multi-Jointed Exercises – many people working at sculpting their frames often forget to incorporate multi-jointed exercises while training their shoulders, backs and chests. This shouldn’t be the case if uniformity is to be achieved throughout the session. In essence, it is paramount to note that more than one muscle tissue gets worked every time multi-jointed exercises are performed which is basically the whole idea. Ideal workouts in this category include the shoulder press, old-fashioned pushups, bench press and pull down among others.

Optimal Intensity – as stated earlier, intensity is indeed the key to hacking bodybuilding training and without it, the whole affair is pointless. Note that increasing the intensity of your workout routines on a daily will go a long way in stimulating muscle growth significantly. To achieve this, you should never shy from stretching your muscles to the limit and always dive in with a mindset focused on forcing the muscles to adapt. The most common mistake made by individuals during bodybuilding training is to take rests during sets, which is essentially wrong. To remain progressive, work at increasing the weights during weight lifting while reducing the breaks during sessions.

Set Limitations – it is always advisable to get a trainer during bodybuilding training mainly because most if not all beginners, over train some routines which impacts on their overall outcome. In essence, it is paramount to remember that doing too much sets will likely affect your recovery ability. This not only decreases your muscle growth rate but also creates an imbalance, looking at the overall picture. While training for the purpose of body building, it is highly advisable to get optimal rest for muscle stimulation and growth. Remember, everything in excess is harmful.

Focusing on The Arms – to get a clear picture of how your training is fairing on, simply take a look at your arms and chest while in front of a mirror. In essence, the arms are the focal point of a well-toned body thus paramount to incorporate vital exercises such as dips or triceps push downs to boost the triceps. From the previous, we learn that bodybuilding training is all about quality and certainly not quantity. If you make the most out of your limited weight training sets, then you are definitely on the right path.
In conclusion, bodybuilding training is all about working out smart and not the amount of time put into it. You are better off stepping into the gym for an intense 30 minute workout session than a subtle two hour routine.

The Best Exercises For Weight Loss

Woman Lifting Free WeightsDo you want to lose weight? If so, then keep on reading as we will be looking at some of the best exercises for weight loss. There are many ways to lose weight, however, the best way is to simply restrict your calories and exercise regularly.

These two things are simply fool proof and will ensure you lose weight consistently and help you to maintain your weight loss. It is important to note that there are many fad diets and quick fixes on the market, but remember that these can never replace a good diet and exercise. Now, one of the best exercises for weight loss is HIIT training. High intensity interval training is a type of training where you do intervals of exercise at extremely high intensity, followed by periods of low intensity.

For example, if you are sprinting, you can sprint at a high intensity for 30 seconds and then walk for the next 30 seconds, followed by another 30 seconds of high intensity sprinting and so on. This is an extremely effective form of exercising and will help you to burn calories at a highly elevated rate. It is important to note that you should only do HIIT training a few times per week, but you could apply it to any type of exercise.

Next, we will look at running and jogging for exercise. Many people dislike going to the gym and therefore, running is an excellent alternative. Running burns over 15 calories per minute, which is quite high in comparison to other exercises. As a result, this makes it extremely effective for weight loss and will help you to lose the pounds in no time at all.

Another great exercise for weight loss is kettlebell swings. The kettlebell is a weight that looks like a canonball with a handle. These weights are great for a variety of weight lifting exercises and the kettlebell swing is particularly effective for fat loss. This piece of equipment provides both cardiovascular and strength training, which is invaluable to any training program. It also burns lots of calories and you can burn as many as 20 calories per minute while doing kettlebell swings.

Another excellent exercise for weight loss is Zumba. Zumba is best described as dance aerobics and is great for people who dislike traditional cardio. It is made up of lots of fun moves that simulate dancing and is usually done to popular music. It is a great way to trick yourself into exercising and you will burn at least 500 calories in an hour long class.

Lastly, if you are short on time or can’t make it to a gym, you can do a home exercise DVD workout such as Insanity or P90X. These exercise programs are extremely effective and all you have to do is follow along on your television.

In closing, when it comes to weight loss, consistent exercise and a regulated diet will help you to shed those pounds. Once you do at least one of the exercises listed above, you will surely see and feel a difference in your body.

What to Consider When Doing Strength Training Workouts

weightsWhen it comes to building muscles, strength training workouts will encompass lifting heavy weights and using multi-joint lifts. The latter will need some great techniques to execute, but this will be easy to catch on once the training begins. However, there is more to it than just doing weights. A number of things should be considered before embarking on the muscle building sessions.

Issues of health need to come first. Eating right to generate enough energy and also repair and rejuvenate the muscles is important. Having enough rest to given the muscles enough time to rejuvenate is of equal importance as well. As such, any good strength building workout should encompass the following:

• The right workouts

• The right diet

• The right body treatment during and after workouts

The Right Workouts

It is always good to start things with the basics and climb the ladder as you learn the requirement of each level. As such, embarking on building muscle strength, you will have to follow the set structures; starting from a beginners workout and move on up. It is important to set goals of what you wish to achieve especially given the fact that one adds muscle mass while doing strength building exercises.

Nevertheless, acquiring the desired strength will need you to acquire some muscle mass. Thus, somebody building exercise to shape the muscles will be necessary. This is where the lifting of heavy weights will come in, and you will need to find a balance between adding bulk muscle and just engaging in strength training workouts. In addition, you will need to keep your body weight in check, which means your goals will include acquiring some lean muscle as you shed off those extra calories. Once, you achieve the two; you will have a muscle mass that is ready for toning. At this stage, you will do more of the strength training workouts to help your tone and firm up the muscles.

The right exercises for building strength are very specific and target specific muscle groups across the entire body. The session can then shift to compounded exercises that work on more than one group of muscles in a single workout session. The first type of specific workouts are called isolation exercises, with each form of exercise been unique to its target muscle group.

The Right Diet

The body undergoes a lot of stress, muscle tears, and fatigue when a person engages in any form of exercise. It might sound harsh, but it is not as it seems. Nevertheless, the impacts of working out can be of a negative nature is the body is its best shape. One way of ensuring the body remains in good shape, in a capacity to take the beating and still stand on its feet, is by eating right. Food fuels the body. Providing it with all the energy it needs to go through the day. Food is also a protective and curative remedy. It will help boost the body immunity while also giving it the ability to self-heal.

Bearing in mind that to gain body strength you need first to have lean muscles. Gaining these muscles will see the previous muscles undergo tears to that new muscles can grow. These bodily changes cannot take place if a person is not on a nutritionally balanced diet.

Protein and carbohydrates will be necessary for the repair and rejuvenation of muscles. Vitamins will be important for improving the immunity levels and speeding up the healing processes. Trace minerals will also play a key role in the formation and functions of the muscles. Thus, the additional muscles gained will be strong and healthy.

The Right Body Treatment

It is important to listen to the body always when working out. If the body has hit a wall, then do not push it to do more that it can handle. Yes, some level of endurance will be necessary if one seeks to build muscle strength, but this will have its limitations. Just pay hid when the body shows signs of reaching is peak and give it a break. You can pick up from where you leave off after a day or two depending on the workout program you are following. Nevertheless, Always remember that the body and mind need enough time to rest. The self-healing process takes effect when the body is fully rested.

All About Health Fitness

fitness routineIf you are overweight or have simply not every really gotten into health management, you are probably searching for answers regarding your own health fitness interests and goals. In order to increase your level of health, you will need to learn about these types of things.

First of all, in order to be healthy you need to realize that you have to live a well balanced life. This means taking care of every aspect of your being. You should make certain that you learn about nutrition so that you can eat the right foods.

For instance, you may not realize that there is a significant difference in the choice of grains you serve. While some believe that a low carbohydrate diet is the only way to go, others have discovered that the real culprit is the refined grains that are present in virtually every processed food on the market.

To make matters even more confusing, there are some marketers who label their products in deceptive manners. For example, it may say that it is made with all wheat or misuse the word whole. In order to make certain that you are actually buying breads and bread type of products that are good for you, you need to learn how to read the labels. See how much fiber is in the product and read the list of ingredients.

You need to drink plenty of water each day in order to maintain your health fitness goals. As a general rule, you should divide your weight by half and drink that number of ounces in water each day. However, there are several factors that can make an influence on that number. For instance, if you live in a hot climate or are very athletic.

As you are exercising and achieving your fitness goals, it is important that you make sure you are doing everything that you can. When some people first begin trying to get healthier, they believe that going to the gym and eating some healthy foods is sufficient. However, you really need to change the way that you think if you want to find success.

Start giving yourself positive messages. Post them around your home and repeat them to yourself. Make certain that each of these has an uplifting message. For instance, rather than “I will not eat chocolate,” you could try “I will eat fresh and healthy foods.” You always want to make certain that you frame your messages in a way that will help you to achieve that goal.

In addition, you may want to keep a journal where you can record your thoughts and feelings. This can be a useful tool whether or not you are trying to lose weight. You may find that it is a good way for you to track your patterns and to discover other things about yourself. The more you do so, the more comfortable you will become with the journal. You are certain to increase your level of health following these suggestions.

A Few Gym Fitness Tips To Help You Become A Healthier You

Word Fitness Highlighted With A Yellow MarkerAre you tired of being overweight or skinny fat? If so, then you probably made it your resolution to join a gym and finally get the body you?ve always wanted. In this article we will look at a few gym fitness tips to help you keep true to your resolution as well as a few tricks to help you see results as soon as possible.

Now, the first thing you need to do is find an appropriate gym. Most people want to sign up for the fanciest or most exclusive gym they can find, but this is a plan to fail. Honestly, a gym is a gym and if you choose a gym that is inconvenient for you to go to, then you will eventually stop going. Therefore, you should choose a gym that is near your home or near your workplace. Alternatively, if you can find a gym in a location that you pass every day from work or school, this would work as well.

Once you?ve selected a convenient gym, you need to get signed up and start going! One of the easiest ways to start is to simply sign up for one of the classes that are available. For example, most gyms have daily Zumba, aerobic and spin classes. These are usually one hour long and can help you to burn tons of calories. If you prefer a more hands-on class, then you can probably take part in a MMA, Muay Thai or kickboxing class.

After you?ve become comfortable in the gym, you should try using the various machines and especially the weights. If you want to lose weight or put on more muscle, you definitely need to start lifting weights. Many people are intimidated by the weight section of the gym and if you are, then you should ask a friend to show you the ropes. Alternatively, you can ask for a personal trainer and have them show you how to use the weights and walk you through the different exercises.

Once you have a weight lifting program with a few cardio days in between, all you have to do is stick to it. The only thing that will prevent you from becoming fit, is consistency. You will need to consistently go to the gym and get your workout done at least 4 to 5 days per week. However, once you start to see your body changing, I?m certain it will become a healthy addiction.

Education concept: Helpful Tips on puzzle background

Lastly, these gym fitness tips will help you to lose weight and become fitter, however, there are ways you can speed up the process. If you need to lose weight, then you should try to speed up your metabolism by using natural products such as green tea or oolong tea. There are also many different types and brands of fat burners available, so be sure to check these out as well.

In closing, once you apply the above tips, you will definitely transform your body in a few months. Sure, it will be hard work, but the results will be more than worth it.

Workouts That Can Get You Into Fantastic Shape

Side view of a fit young woman doing leg presses in the gymIt can be tough to get into shape without knowing how to do various fitness workouts at the gym. When you are a beginner, it pays for you to determine what can be done to achieve the best results. Now is the time to get your body into the best shape possible!

The leg press machine is one that a lot of people use in the gym because it strengthens your legs while putting less pressure onto your lower back and knees than other methods. You have to work your way up to the heavier weights, so don’t try to do the most weight possible all at once.

A lat pull down machine is another popular piece of equipment found in most gyms. They are a great tool because they are similar to doing chin ups. There is a problem with using these and that’s if you cannot lift your own body weight you won’t be able to use this machine.

Machines that have an assortment of pulleys and cables are great at helping you with resistance training. You’ll be able to add more and more resistance using certain machines, so you can work your way through different settings for different parts of your body. Be safe and have someone help you use the machine your first time.

The pec deck machine is one that helps to strengthen the muscles in your chest. It has two arm pads on it that are vertical, and then you put your forearms against them. There are also machines like this with handles you can use instead. Then you basically squeeze together the two pads while adding more weight every few workouts as you get stronger.

Abductions and adduction machines are used for the inner and outer thighs. Sometimes you can find a machine for bot the inner and outer thighs, and other times the machines are built for both exercises. The way it works shouldn’t be too tough for you to figure out, but never shy away from asking for help, especially since equipment can be expensive to fix if it were to be damaged.

Calf machines come in two types. There are standing and sitting machines, and each one targets a different set of muscles in your legs. The standing machine will work with your upper calf muscles while working with the sitting one will help your lower calves.

Leg curling machines are found in different places a lot of the time. For example, there may be one attached to a bench that is also used for weight lifting. This can help you to exercise your hamstrings and get yourself legs that are much more muscular.

sport, fitness, lifestyle and people concept - young woman and p

When you try to determine what you can do to get into awesome shape, it is easier to start making changes. All it takes is determination and the ability to decipher instructions on differing fitness workouts. Your mind and body will be in much better shape as you move forward.