Exercise Programs for Women
Physical training for women – the same with men – are developed by taking into account the different targets to be accomplished. Indeed, training and growth of muscles is just the same for men and women. Muscle mass growth for women is fewer compared to men who have higher testosterone levels, resulting to greater amount of muscles in the upper portion of the body.
Exercise routines for women usually target different areas (their butt, their legs, their triceps) on the body than men, and they have areas that like to store fat that are usually different than a man. Exercises using lighter weights in a repetitive format (about 15 reps) are best for women to better sculpt their physique and shed off the extra fat.
A good exercise routine for women, if you’re looking to burn fat and lose weight, is just the same as a man. I recommend full body, bodyweight exercises, done in circuit fashion with anywhere from 5 to 10 exercises.
For instance, you could do these for time or repetitions:
1. pushups (Pecs and triceps)
2. inverted rows (rear delts, lats & biceps)
3. squats (glutes, upper hamstrings & quads
4. mountain climbers (abs, shoulders and arms)
5. jumping jacks (cardio, to many to name here)
6. squat thrusts w/ pushup (see #’s 1, 3 &4 above)
You could do the above exercises for 10 reps each for 5 sets, non stop. Or you could do each exercise for 20 seconds, take 10 seconds to switch to the next, and do that for about 30 minutes.
While each and every muscle in your body is being utilized, more and more fat will burn while the body itself gets more organized and strong.
The above exercise routine, or a similar one, could be done on Mondays, Wednesdays and Fridays. A substantial amount of cardiovascular workout can also be achieved through the mentioned routines. I recommend checking out Turbulence Training for the best in instruction and training routines for bodyweight exercises.
On Tuesdays, Thursdays and Saturdays, you could do a 20 minute sprint/ jog interval. For the first month you should do an work to rest tatio of 1 minute of work to three minutes of active rest. Workout (A) would be a 30 second sprint followed by a 90 second jog or walk (a 3 to 5 on your perceived exertion scale). You would do that 2 minute round 10 times.
Workout (B) would be a 60 second sprint with a 3 minute jog. That 4 minute round would be done 5 times for 20 minutes. Alternate between workout A and workout B.
Each month for 4 months you would progress.
Month 2 would be a 1:2 work to rest ratio. Month 3 would be a 1:1 ratio and the 4th month would be a 2:1 work to rest ratio.
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Tags: build muscle for women, exercise routines for women, routines for women