Weight Loss Exercises for Women

Are you looking for information on weight loss exercises for women? This article will explain the most effective ways to target those problem areas and get you fit in no time...

Since men and women are structurally different, exercise regimes need to be tailored to address these differences. Most women tend to gain weight around the hips and thighs, while men tend to get heavier around the middle. Weight loss exercises for women focus on targeting these problem areas, as well as toning the entire body. Women tend to be comparatively smaller in size and stature, which translates into lower daily calorific requirements as compared to men, and diet plays an important role when embarking on any weight loss program. Although fitness routines concentrating on effective weight loss exercises for women may typically involve the same duration of exercise, the types of exercises and the intensity will vary. The following are some illustrative examples.

Best Weight Loss Exercises for Women

An effective weight loss routine is one that incorporates cardio, weights and core strengthening exercises. Always remember to stretch, and warm up before starting any kind of fitness regime, and cool down once you're through. If you're starting out, keep it gradual and listen to your body, only increase the intensity once you're able to cope with your current routine. Stay hydrated, stay healthy, and stop immediately if you feel pain.

Cardio Exercises

Cardiovascular exercises are exercises that raise your heart rate, and are one of the best quick weight loss exercises for women. To put it simply, any activity that works up a sweat and makes your heart beat faster, qualifies as a cardio exercise. The higher the intensity of your cardio workout, the better the effect. The best part of a cardio workout is that it is good for heart health, and an effective weight loss promoter. The following are some cardio workout routines that will help promote weight loss:

Running

Probably the least complicated but most effective, running and jogging is an all round cardio workout, that doesn't need a fancy gym membership to get you started. A well fitting pair of shoes, and you're good to go. If you're new to running, start up slow, and keep at it, increasing the duration gradually but surely.

Cross Trainers

Also called elliptical machines, cross trainers complete a full body workout, and also allow you to choose the intensity you prefer. Cross trainer benefits include low joint impact and less likelihood of joint pain, so they are suitable for all age groups. Cross trainers are also beneficial for effective fat burn around the thighs and arms, since they work the muscles in these areas.

Swimming

This is a low impact cardio exercise, but another great workout for the entire body, since it raises the heart rate and uses the entire body, especially the arms and legs. Swimming aids in toning muscles, and keeps you fit and healthy.

Strength Training

It's unfortunate that many women don't incorporate a strength training program into their fitness regimes, though it's as important as cardio when it comes to weight loss exercises for women. In fact, only a combination of cardio and strength training can give you a fit, toned body, which is what most of us put ourselves through the grind for. Many of us women harbor the misconception that weights will make the body muscular and bulky, whereas what weights actually do is work on the flab, and increase muscle mass. Men have high levels of testosterone, which helps them build large muscles, while testosterone levels in women are significantly lower, which is why women are structurally less bulky than men. Weight training is especially important for women since it strengthens bones and guards against osteoporosis. The best part is that strength training doesn't always need complicated fitness equipment, so it's a good option when it comes to weight loss exercises for women at home. A good strength training program will work on different groups of muscles on alternate days, which allows your muscles to get the rest that is imperative to avoid injury from overuse. The following are some important points for women to keep in mind during strength training.

Building Muscle Mass

Muscles need to be worked at a capacity that is higher than what they are used to, in order to build strength. When you start out with weights, aim at working with a weight that allows you to complete a set of repetitions; you need to be able to complete the set, but just about. The last repetition should tire you out, but you need to be able to maintain form when doing it. The more you work out, the more your body's capacity will increase, so keep at it.

Intensity

As your body learns to work with weights and muscles get adapted to stress, make sure you increase the intensity of your workout proportionately. This could mean increasing the weights lifted, increasing the repetitions per set, or the duration of your workouts.

Rest

Strength training stresses the muscles and adequate rest is imperative for your body to be able to recuperate and further benefit. If you strength train on consecutive days, make sure you don't work the same muscle groups, so divide your weekly schedule accordingly. Most women will benefit from alternating days of cardio and strength training for effective weight loss.

Core Exercises

The abdominal area is a common problem area for both men and women, so make sure you incorporate exercises for the abdominals in your routine. Core exercises focus on strengthening the back and pelvic muscles as well as the abdominal muscles, they also improve body posture and overall strength and balance. Most women make the mistake of only practicing basic crunches and leaving it at that, whereas you need to include core training in all weight loss routines. If you're looking for weight loss exercises for women to do at home, core training fits the bill. Include abdominal crunches, bridge exercises, abdominal leg presses, reverse crunches, oblique crunches segmental leg presses and the plank, in your core exercise routine.

Any effective routine needs to include all the above weight loss exercises for women. However, in addition to a combination of cardio, strength training and core strengthening exercises, remember to eat healthy, drink lots of water and get enough rest. Welcome to a healthy life!