Women’s Training Tips

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What is the best way to exercise to get a lean and toned body?

Secret tip that will help women sculpt a lean and sexy body

Combing both cardiovascular and weight training will increase your metabolism. Most women I find just do cardiovascular which is good, but if you really want to turbo-charge your metabolism you need to do weight training too. I recommend at least 3 times a week. Weight training helps tone and sculpt your whole body and creates more lean muscle. The more lean muscle you have the faster your metabolism will be.

What time of the day should I exercise?

Making Your Workouts Work for Your Schedule

Don't paint yourself into a corner when it comes to scheduling your workouts. A night owl should not schedule 5 a.m. workouts nor should an early bird exercise at night. Although there are many benefits to exercising in the morning, you can reap the rewards of exercise no matter what time of the day, so schedule a time that works for you.

How can I make the most of my workouts at the office?

Making the Most of Office Workouts

Office workouts tend to be crammed into an incredibly short period of time. You may only have 45 minutes or an hour to get changed, workout, and get cleaned up before you have to get back to work. Make the most of the time your boss allows you by doing a high intensity workout during your break. Research shows that high intensity exercise causes the body to create more growth hormone (GH). One of the benefits of growth hormone is that it helps keep metabolism high. High intensity exercise is important because it can help counteract the natural decrease in growth hormone production and the resulting decrease in metabolism that women can experience as early as the age of 30.

How can I make my indoor workouts as effective as my outdoor workouts?

Getting the Most Benefit from Short Training Times

Setting aside an hour everyday for cardio exercise, as is suggested by the USDA, can seem daunting at best. Instead of focusing on getting an hour of cardio, try to fit in exercise a little at a time. For example, you may consider taking up jump roping. Jump ropes are cheap, light weight, extremely portable and skipping can get your heart rate up in a hurry. It is a great way to get some high intensity work when you only have a few minutes to spare and you can jump rope from almost anywhere. Furthermore, jumping rope is a great weight-bearing exercise, which studies show can help prevent some of the degenerative diseases that plague women later in life like arthritis and osteoporosis.

What are some benefits to working out in the morning?

Taking Advantage of the Mood-Boosting Benefits of Exercise

Women often times overeat in response to psychological stress, whether it is bad news, work-related pressure, boredom, or feelings of loneliness or sadness. Research has shown that exercise releases endorphins, which is a chemical that elevates mood and alleviates psychological stress. By working out in the morning, you can take advantage of the mood-boosting benefits of these endorphins to help keep you from overeating all day. This is one of the ways you can help control negative emotions through healthy activities like exercise instead of indulging in excess food.

How can I easily incorporate strength training into my everyday routine?

Using a Balance Ball at Work

To maintain good posture and keep your core muscles from atrophying while you sit at your desk all day, try sitting on a balance ball, a method that is known as active sitting. Using the balance ball will not only help you gradually strengthen your core muscles and burn a few extra calories, research shows that the posture active sitting encourages is more ergonomically correct. This means sitting on the ball may help prevent the wrist, forearm and eye strain that can accompany long hours of sitting at a computer. Women especially can benefit from ergonomically correct active sitting because they generally start with weaker muscles and ligaments and as a result tend to suffer higher rates of tendonitis and other office-related overuse injuries.

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Susan Sayour
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