Fitness Exercise Programs for Women

Fitness Exercise Programs for Women – Designed Specifically For Women

By Nancy L Rishworth

Fitness exercise programs especially strength training programs have been over the years generally directed toward men. Until a few decades ago exercise for women was considered dangerous, because of their smaller frames and their intimate connection with child bearing. So when women began pushing the boundaries of accepted conventions they adopted fitness exercise programs that had been designed for men.

Women do generally have smaller frames, smaller muscles, lighter bones and a greater ratio of fat to muscle than men, so women are better off adopting fitness training programs that are specifically tailored to them. Women’s anatomy and physiology means that there are fitness training programs that suit them best for shedding fat and building bone.

If you want to lose 20 pounds, sweating up a storm working out on a rowing machine won’t get the job done on its own. Add strength training into the equation though and you have a winning combination. Plus you won’t have to spend nearly as much time working up a sweat on the cardio machines.

Strength Training – An Integral part of Fitness Exercise Programs for Women

Strength training is among one the most valuable forms of exercise for women. Rather than causing big bulky muscles, strength training produces changes in body composition that women find favourable – such as decreased fat, tighter muscles, and increased strength, without having to restrict calories.

From a health and longevity perspective strength training can – produce stronger denser bones, a stronger immune system and decrease or reverse the effects of aging. Increased strength has the advantage of making daily tasks easier to perform whether it’s running around after the kids, loading and unloading the groceries in and out of the car or digging over, planting and weeding the garden.

The Importance of Weight Bearing Exercises as part of Fitness Exercise Programs for Women

Research shows that weight bearing exercise like walking, jogging and strength training using free weights have a positive effect on bone mineral density for pre and post menopausal and elderly women. Since osteoporosis (thinning of the bones) is such a major health challenge for women any exercise that can help prevent this affliction is worth a look.

An Example of a Weight Training Workout as part of Fitness Exercise Programs for Women

A bone building program would include lifting free weights using exercises such as squats, dead lifts, cleans, rows, bench press, and biceps curls.

Perform 3 sets of 8 repetitions with 1 minute rest in between.

Include also bodyweight exercises such as press ups.

One leg movements which force you to support your body weight from different angles and challenges your balance are also good bone builders as are exercises that make you move upwards or downward or from side to side.

Hiking, running, or jogging on an incline, step aerobics, step machines, climbing stairs all benefit bone growth.

Exercise fitness programs for women such as outlined above can help prevent the effects of aging (e.g stooped posture), improve function, prevent falls, and therefore ensure independent living.

For fat loss – free weight circuit, or interval training, really rev up the metabolism and burn lots of calories.

So what are you waiting for? Put on something you can workout comfortably in, grab your running shoes, a towel, a smile, and head out doors or to your local health center and get started and join the increasing number of ladies who are daily following fitness exercise programs for women!

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