If you are a woman and wants to have healthier body and life, then having the right workout routines for women is the very first important thing you need to grab.
|Sample workout for women from www.shape.com|
1. Cardio workoutsOn the very first place, cardio is one thing you should not forget. In all gym, you can enjoy treadmills, stationary bikes, elliptical machines, stair climbers and even rowers. Each of those cardio machine allows you to start your exercise at low intensity or even speed. Therefore, it is suitable for almost every woman in all ages. For an example, there is also suitable workout routines for women older than 40. As they have decreasing bone density caused by hormonal changes, then choosing machines, which involving their feet to move is a good choice. For an option, the suitable machines are like treadmill, stair climber and elliptical machines.
Read: Cardio equipment for losing weight
2. Strength sessionEven though woman does not have strong muscle as what man has, it does not mean than any woman should neglect the strength session. Having it put under the workout routines for women is important, as it can increase lean muscle effectively. As the result, when you do strength session, you will also speed up your metabolic rate and it will support the healthy body composition as well. Some recommended menus for a beginner are chest press, crunches, shoulder press, leg curls, back rows, leg extensions, as well as leg press. As recommended by the American Council on Exercise, it is recommended to perform one set of eight to 12 reps for the every exercise.
Read; Gym workout for beginners
3. Flexibility workMany women spend their time to do the household works or working in an office. It makes them having long hours of working and sitting throughout the day. As a result, their hamstring, glutes, as well as lower back is highly to become tight. If you wan to have change on your flexibility, then doing regular bouts of static stretching will be a good choice. Performing it can result in reducing the tension of muscle. Improving a good posture, as well as reducing the risk of getting injury. the ideal time to perform stretching is when you are at the end of each workout. It is because the muscles in your body will already in warm condition. Doing static stretching will help you to get the right position where your muscles are elongated. It is recommended to hold that position for about 15 up to 30 seconds as workout routines for women.
Read: Cardio equipment at Planet Fitness
4. Schedule recommendationTo make you easier in having the right workout routines for women, here is the sample of schedule, which you can have as well. On Monday, you can focus on your legs and butt. Do bodyweight squat (2 sets with 15 – 20 reps). Second, do wide stance barbell squat (4 sets with 8 – 12 reps). Continue with Romanian deadlift (4 sets with 8 – 12 reps). After that do glute bridge (4 sets with 15 – 20 reps). Then finish it with glute kickback (4 sets with 15 – 20 reps for each leg).
For different day, you can choose some workouts for your upper body. It includes warm up bench press (2 sets with 15 – 20 reps), bench press (4 sets with 8 – 12 reps), knee push ups (4 sets with 8 – 12 reps), lat pulldown (4 sets with 12 – 15 reps) as well as seated cable row (4 sets with 12 – 15 reps).
Read: 24 hours fitness San Francisco
For the last routine, you can also have core and LISS cardio. This workout routines for women menu consists of warm up crunches (2 sets with 10 reps), roman chair leg raise (4 sets with 10 -15 reps), roman chair oblique leg raise ( 4 sets with 10 – 15 reps), and LISS Cardio for about 20 – 30 minutes.