Weight training for women is what will tone and shape their body to perfection. It helps them tone their muscles and bring those loose muscles in position.
Weight training is altogether a different set of exercises, which is incomplete without its equipment. Before moving on to the equipment used, let us take a look at some facts about weight training.
Weight training helps burn more calories compared to the cardiovascular and aerobic exercises. It increases the rate of metabolism, and therefore our body burns more fat even when we are resting. Moreover, it also strengthens the body and increases the energy levels.
Many women stay away from weight training, as they think that these exercises will build masculine muscles. However, it is a misconception, and actually a woman’s body is not made for such muscle development due to lack of estrogen. Female body builders gain such a body with the help of bodybuilding supplements and diet. Weight training is a very important part of any fitness program as it increases body strength. Moreover, these exercises make the body more resistant to injuries. It also speeds up the recovery process. Also, it also reduces the risk of diseases like osteoporosis.
Weight Training Tips
The first thing which must always be kept in mind while weight training is to make sure that there is a set up plan, start must be made slow and progress must be checked regularly, the size of weights must be gradually increased. Second make sure that the diet is strict, and intake of fats through biscuits, cakes, sweets and canned foods must be restricted excessive fat can spoil the efforts of weight training. Third step to keep in mind is that to make sure that all the sets of exercises are performed at least twice in a week to gain the additional muscles the strength has to work up. Also during the workout session some protein drink must always be carried along to supply body with necessary energy elements.
10 Minutes Workout Tips For Women
The 10-minute workout for flat stomach helps in keeping you fit and healthy. All you need is just a few minutes to make it happen. The following are some fitness tips which will help you to reduce weight and get a flat tummy:
Rigorous crunches continuously for 5 minutes would be the best thing to do to loose your belly fat. Crunches are the permanent solution to belly fat. You must include crunches in the 10-minute workout for flat tummy. In the beginning, doing crunches continuously for 5 minutes can be hurting. Therefore, beginners should do 2 sets of 15 crunches in the start. They can take it a little slow. Also, after doing the crunches, you must take a break for 30 seconds again. This is quite important to relax yourself.
Yet another women weight exercises is increasing the levels of intensity at regular intervals. You will see that there is a certain intensity level at which you tend to begin your weight training. You will need to work on it, and progressively increase the level. You will have to change the sets or reps in the process. You will also change the number of weights lifted. You don’t need to do it on a daily basis. Try indulging in progressive change over a week or month.
Once you are done with the short break after the crunches, the next thing you need to do is cool down your body by stretching your muscles. Stretching exercises also help in toning the tummy muscles along with relaxing the heart beats. Stretching in the 10-minute workout to loose belly fat can include yoga exercises like surya namaskar and various other poses that help in reducing belly fat. Stretching can be done for two to three minutes.
Lie down on the ground and stay there for several seconds till you feel your heart beats normalising. The shavasana of yoga is the best to relax after the 10-minute workout to loose belly fat.
Weight training in itself is pretty intense. You would discover that the weight training actually makes your body tired and it starts to cry out of pain. For this reason you need to perform warming up. This will prepare your body for the intensities it is going to experience. It will also prepare the body for the adversities of heavy weights. When you go through warm up session, you have taken a step to prevent injuries.
A 30-second Break
After the warm up exercise, one must always take a short break before moving forward. The break is to give some time for your muscles to relax and for you to calm down. A 30-second break is important in the 10 minute workout to loose belly fat. After a set of workouts, a small break should be included. This will help the body to relax and prepare for the next exercise. Be careful that you do not take a long break and make your body lazy for the next workout.