In women's fitness, there are several ways to stay motivated to exercise. But only one option is long term, extremely effective, and results oriented. That option is a workout buddy.
For many women, fitness is a challenge simply because taking the physical steps necessary to begin a fitness program can be the most difficult part of the process. The need for motivation to make that effort starts there.
For many other women, getting started is not an issue. Ultimately though, whether getting started in easy or not, for the large majority of us staying focused, committed, and on the right track requires motivation on a daily and even sometimes hourly basis.
You can get that motivation through various means. Play great music, live for the compliments that come as your body starts changing, (gotta love that attention), buy that outfit or swimsuit you want to wear this summer and look at it every day, or even tape a picture of you with that body of your dreams all over the house. (Thank God for photoshop!)
The problem with these tools for motivation is that their impact often is only temporary. Music drives me to exercise and push myself daily, but eventually, I end up hearing that song one too many times.
And shoot if the truth were to be told, if it comes down to the picture of me on the fridge with the buns of steel and abs of iron, and I know there's chocolate inside, sooner or later, those M&Ms will win out, and I'll be having a handful in my mouth quicker than you can say Mmmm good.
Now I know there are ways to avoid these pitfalls in women's fitness such as changing your music and getting the M&Ms completely out of the house. But if you want a motivator that doesn't get old and helps keep you honest and avoid temptations in the first place, then you need to get yourself a workout buddy.
Workout buddies are wonderful. They are there for you to keep you pumped and excited. They will listen to you when you are struggling or feeling weak. Plus, they will push you beyond what you thought your limits were and help you to achieve new heights and conquer your goals in your women's fitness endeavor.
And when your first goal is met, they will stay with you to help you reach your new goal and any new ones after that.
A workout buddy can be your personal trainer, friend, partner or mate, family member, coworker, or roommate. As long as both of you know what each other's goals are, they can help guide you and stay on track. They will encourage you to not give up or give in.
Plus, they will keep you accountable. And trust me, that helps on the days when you don't want to work out or stick to your healthy eating regimen. As much as I love my music and M&Ms, neither of the two provides that kind of support.
And of the multitude of options available, which exercises are the safest to perform to avoid injury. Here are the best and safest 3 exercises to get you the legs you want.
Seated Leg Press (weight machine)—Performing this exercise correctly will help build hamstrings and quads while taking pressure off the lower back. Watch for correct feet placement to avoid having your knees go past your toes on the release of the weight.
Also position the seat far enough away from the foot plate so that the knees do not bend more than 90 degrees at the release of the weight as well.
Walking Lunges - Correct performance of this exercise will work on the hammy, quads, calves, and stability muscles in between. For safe, effective exercise, keep the back straight and push straight up through your heels before bringing your back leg forward. This helps reduce the stress on your lower back as well.
Stability Ball Sit and Hold - Take a stability ball and put it against the wall. Lean against it with your back as you are facing away from the ball. Pushing against the ball with your back while rolling the ball down the wall, move yourself in a seated position, (minus the chair), with your legs supporting your body.
Hold the position for 30, 45, 60 seconds or more. Following the correct form, your knees should not extend beyond your toes and be certain not to lower yourself to the point where your knees bend beyond a 90-degree angle. This exercise works on all the muscles of your lower body including the quads, hamstrings, and calves.
For an effective leg building routine, perform these exercises, doing 3 sets of 10 reps each to start with. (Lunges should consist of 10 for each leg.) Use weights when necessary to make sure your muscles are working. (Feel the burn!)
And don't forget…keep those abs tight at all times during all your exercises to provide core support for your lower back while working out.
A goal in women's fitness should be to exercise in a manner that is safest for our bodies and yet most effective in helping us reach our desired body shape. These three exercises are best in upholding those safe exercise fundamentals. And they get your muscles working hard, too. Look out, Tina Turner!
Women's fitness and exercise are based on the upper back muscles. Exercises for females are designed mostly for loss of weight and work-out exercise is made for stomach muscles for women who are nursing and have given birth recently. Men on the other hand focus on building of muscles and women tone their muscles in either ways both are important in strength training.
Here are few tips which can make a woman go out and tone their muscle strength.
Performing the usual work can make the body physically strong. Work like purchasing the grocery or doing laundry or even lifting your kids, which will reduce the strain in muscles and reduce the injury. Only 30% to 50% strength can be increased by giving training to women.
We have to lose excess fat at the time the training is done, and the strength training must be done 2 or 3 times every week, which can give muscles that weigh two pounds and reduces three and a half pounds of fat and the more you gain muscles, less fat content in the body is shown, and it shows that the metabolism is faster and burns the calories quicker and easier.
To avoid osteoporosis, weight training exercises are to be done, which increases the mineral density of the spinal bone and lessens chances of osteoporosis.
To fight heart diseases and diabetes, exercises for weight improvement which improves the health of cardiovascular muscles by reducing bad cholesterol and thereby, the blood pressure are to be done. Furthermore, it improves the usage of glucose in the human body by about 23 percent and reduces diabetes risk.
The strength training gives us a healthier body and also develops an attitude that is healthier and a healthy heart. So, women who are doing this strength training become more confident and have a positive approach towards life.
A goal for your fitness role
Let's admit it, we cannot start a fitness regimen by just reading health fitness advice, we have to follow it religiously. It is never easy to start with a task unless you are really passionate about it. So, before indulging in the world of women's health and fitness, make sure you are determined and ready to be disciplined. After all, being healthy is fun!
Get up and warm-up
If you used to ignore health fitness advice, then you are probably allergic to the word exercise. Don't worry, it's never too late. A lot of health fitness tips will tell you that you should start small, warm up your body first. You can rely on 7-minute work-out applications for the meantime or take a regular morning jog at the nearest park to condition your body for better things like—a sexier body and a healthier life! Sounds exciting right?
Gyms are the new black
Now that you have conditioned your body to move around, you can begin taking health fitness advice to the next level. Browse over your directory and sign up at the best gym you have in town. Working-out not only gives you energy, but also tones your muscles and makes your body more efficient and stronger.
Women's health and fitness comes in many forms,, so it's good to hire a trainer to better train you with the needs of your body. You can also enroll in gym classes like spinning, hip-hop dancing, yoga, and Zumba to spice up your work-out experience.
This is a favorite health fitness tip because it does not only make you feel healthy, it is also an avenue for you to meet new people.
Make healthy a reality
Exercise alone will not give you the greatest results because you also have to watch what foods you put in your body. You really do not have to deprive yourself of food, but if you follow health fitness advice, you must know that there are certain reminders you have to consider.
When you work out, it's OK to load up on carbohydrates and protein because our body needs energy to burn. However, a significant health fitness tip is that during your idle time in a stationary position, you should choose fruits, greens, and grains because these are healthier, makes you feel fuller, and don't add much to your waistline.
So, this is the way how we should start.
For people who are already going to the gym and who are on regular exercises may fling themselves fit. But for some it is the regular walking exercises to start with.
A ten to fifteen minutes walk before the workout exercise surely stretches your muscles. Workout your muscles in your front thighs and then stretch the muscles in your shoulder by standing straight and then rolling backwards, the shoulders, in a circular motion.
While doing all these,, we should not forget to have proper nutrition. Before doing workout exercise, we should consume a lot of water and intake of carbohydrates to prevent dehydration.
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