Fitness Workout Programs for WomenMost women start fitness workout programs to lose weight, tone up, and become more healthy. Female athletes train to improve sport performance while reaping the health-related benefits.
Priority Fitness ExercisesI recommend 5 Priority Fitness Exercises (or alternatives, depending upon your capabilities), plus core exercises that include the three primary ranges of motion. These are balanced, multi-joint exercises. Using free weights works more muscle groups, so fewer exercises are needed. These exercises in combination form the foundation of solid fitness workout programs:Back Squat is a lower body exercise that also develops balance and core strength. Bench Press is a pushing exercise that strengthens and shapes the arms and chest area. Bent Over Row is a pulling exercise that works the upper back and arms--the opposite of the bench press. It also improves posture. Overhead Press strengthens the arms, shoulders, and upper back. Using free weights for this exercise also improves balance and core strength. Lat Pull Down strengthens and shapes the arms and upper back. It opposes the overhead press, so muscles are balanced. It is also contributes the easing tight neck and shoulder muscles. Core Strength Exercises are essential for stabilizing, strengthening, and shaping the trunk. These exercises contribute to good posture and help prevent back injuries. Adding other exercises that will further target specific areas, whether with free weights, on machines, or other equipment and activities, can supplement these key exercises. Start wherever you are and build gradually. The numerous exercise alternatives offer ample opportunity for variation, which prevents boredom and overtraining. Pages about Fitness Workouts:Arm Exercises for WomenCore Strength Exercises Strength Fitness Training Fitness Training Goals for Women Specialized Thigh Exercises Professionally Designed Fitness Workout ProgramsUltimate Home WorkoutsFighter Workouts for Fat Loss for Women
If you are not completely comfortable designing your own program, have special needs, or wish to individualize a professionally developed program, please feel free to contact us.
Top of Fitness Workout Programs
Sources: McArdle, W.D., Katch, F.I., & Katch, V.L. (2000). Essentials of exercise physiology (2nd ed.). Baltimore: Lippincott, Williams, & Wilkins. Powers, S.K., Dodd, S.L., & Noland, V.J. (2006). Total fitness and wellness (4th ed.). San Francisco: Pearson Education.
|
Selecting the correct weight training exercises is key to strengthening, shaping, and balancing muscles while preventing injuries. Poor posture and sagging breasts, both of which have a strong impact on overall appearance, can be improved by performing the right combination of exercises in the fitness program.
