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Time to up your game ladies

by | Nov 20, 2020 | Training

OK, so you have got yourself into a regular fitness routine. Well done you. If the first step is the hardest to achieve then consistency after it is a very close second! Slowly but surely, you should work on increasing your fitness level. Use it, or lose it. Typically once you are confident in your ability, women’s fitness and exercise should be focused on the muscles of the upper back and stomach muscles.

Here are a few things to make you women out there start to build up your muscle strength.

Make the performance of your usual tasks easier with a physically strong body. Chores will be easier, lifting grandkids or the groceries will be a piece of cake. Consequently, it will reduce possible strain on the muscles and injury. This type of training can increase a woman’s strength by 30 to 50 percent.

Lose fat at the same time. A strength training done 2 to 3 times a week for a span of two months can build a kilo of muscle and would mean a reduction of at least 2kg of fat. The more muscles and less fat, the faster is the metabolism, which ultimately means your body burns calories faster than normal.

Fight osteoporosis. Weight training increases spinal bone mineral density which means lesser chances of the risk of osteoporosis. Learn more about osteoporosis here.

Fight heart disease and diabetes. Weight improvement improves cardiovascular health by lowering bad cholesterol and blood pressure. It also improves glucose use in the body by 23 percent which reduces the risk of diabetes.

This is the road to a healthier you!

Not only does it promote a healthier body, but it also develops a healthier attitude and a healthier heart. Women who engage in regular strength training are more confident, with a more positive outlook in life.

So how do you keep up the good work?

For those who lead very busy lifestyles, hitting the gym and starting on a regular fitness plan may seem the perfect way to keep fit. But for most, starting out on a regular walking exercise is the way to go. Start at a manageable rate. A 10 to 15 minute walk is a good way to start. Prior to a workout, make sure to stretch your major muscles. Check out this stretching routine if you’re ready to up your game. Work your muscles on the front of your thighs. Stretch your shoulder muscles by standing straight and rolling the shoulders backward in a circular motion. And of course, don’t forget to observe proper nutrition. Load up on water to prevent dehydration. Consume carbohydrates before starting on your work-out.

For those with joint and bone diseases, swimming may prove to be a less stressful activity for your muscles.

But the most important is, make time for your exercise. If you can’t hit the gym or start on a regular work-out plan, make sure that your day is filled with enough physical activity that keeps you going and always on the go.

Work on increasing your fitness level and, as Fred says… you’ll be laughing with health.

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