Fitness plan for women should be a combination of aerobic exercise and weight training exercises. Exercises with weights are very important because they allow you to work out certain areas, such as the hips, stomach and buttocks. Experts stress that women should not worry about building muscle, because women have low levels of the hormone testosterone Five myths about testosterone Which is involved in building muscle mass.

Aerobic exercise

Aerobic exercise, or cardio, pulse quickens, train cardiorespiratory system and burn fat as fuel. Experts recommend that healthy adults under the age of 65 years to engage in cardio three to five times a week.

Do exercises lasting 15 to 30 minutes on cardio equipment in the gym. Choose a class on any simulator - a treadmill, elliptical, exercise bike, rowing machine and others.

Interval training high intensity

Interval training combines short, high intensity intervals of intense stress loads at short intervals of low intensity or rest. These exercises are designed to raise your level of fitness and to maintain the level of metabolism Metabolism: The basis of life of all living things   prolonged in fat burning mode. For example, a quick five-minute warm up by walking on a treadmill. Increase speed and go for a quick run for 30 seconds. Rest 90 seconds. Do six to eight repetitions depending on your level of fitness.

Exercises resistance

Resistance training can help maintain and increase muscle mass. Experts say that muscle tissue burns of 30 to 50 calories to 0, 5 kg weight per day at rest. Fat burns from two to five calories 0, 5 kg weight per day, also at rest. Experts also emphasize that resistance training to help change the physical form, increases the strength, strengthen tendons and ligaments, to improve bone strength, thus preventing osteoporosis Osteoporosis - he threatens you? .

Abdominal exercises

Abdominal exercises help strengthen the muscles stabilizers abdomen and lower back. Keep twisting on the floor or on the ball to increase the range of motion and force the abdominals to work strenuously. Strong abdominal muscles can help prevent injuries that can occur during regular training.

Thighs and buttocks

Include in its program of strength training squats, lunges, and exercises on the outlet and hip adductors. These exercises are aimed elaboration of such "stubborn" areas such as front, back, inner and outer thighs and buttocks, where it seems impossible to get rid of excess fat.

Frequency of training

Your fitness plan should cover three days a week, ideally it - on Monday, Wednesday and Friday. Thus, you'll get enough rest between workouts, and will not deal with so often that there was a syndrome of "burnout" or fatigue from training. Begin each session with 15-30 minutes of cardio or interval training 12-15 minutes of high intensity. Then do the abdominal exercises and 30 minutes of weight training (resistance exercise).

Seven tips for women who want to effectively engage in fitness

• Choose a program that best suits you. Each woman is individual. Maybe you have had surgery and will suit not every program. Always consult a qualified trainer to make sure that the fitness program will not harm your health. If some program does not suit you, then it will only be a cause of frustration and injuries.
• Set realistic goals. You will surely be disappointed if set a goal to get in shape in a month. Your goal for a certain period of time should be achievable and realistic. The program should also be practical and not give you false hopes. It is important to know what kind of load you can incorporate into your daily activities. This will help you know which program is right for you. And when the program is selected, you will be able to set goals and time for which the real will to achieve them.
• Exercise should be directed to those parts of the body where there is muscle. The main reason for this is that by developing muscles, you burn more calories, then you reduce the amount of fat in the body. It is recommended to combine complex exercises with strength training. Find out what exercises are working on certain parts of the body. Complex exercises are not only effective, but also save time.
• Working muscles regularly. Muscles need time to get all the stronger load. Repeat the same exercises with the same load will not bring the desired result. The load on the muscles must increase. You can record your daily results and gradually increase the load on the basis of them. This will motivate you because you can see how far you have come. It gives confidence, because you will have a written confirmation of what you have achieved something.
• Do a few sets of ten repetitions. Attempt to carry out each repetition as much as possible with less inertia. The less inertia, the more work the muscle. The harder they work, the more they become.
• Perform a variety of exercises. Any exercise program should be varied. You can change your exercises, goals and objectives of each month to keep motivated. Thus, the training will not bother you and you do not get tired physically and mentally.
• Keep motivation. The best way to save energy - constantly demonstrate different results.
• Not every program is suited to all types of people. There is a training program that is best for everyone. But we learn from experienced people. Learn to recognize errors and to discipline yourself, keep motivated and engaged all the harder, as well as diversify the exercises. By doing this, you will find that you will accept many types of workouts.

Water aerobics for several years, came out of the shadows and since then has attracted a lot of fans of all ages, sizes and levels of fitness. Men, women and children are happy to train in water, discovering the ability to support the body in great shape, not sweating in the gym. There are 10 reasons why you should join them.

10. Follow the trend

Water aerobics - is not only useful, but also fashionable. Today, built more sports facilities, often with multiple pools: shallow - water aerobics which may engage the elderly and children, deep - for more "advanced" and for normal swimming. A conventional pools in almost every area of ​​any large city, and they tend to have the same hours allotted for water aerobics classes. Methods of training are constantly evolving demands on education instructors are becoming more stringent. There is growing group aqua aerobics Water aerobics: Lose Weight with pleasure And place them empty for a brief period - to take one of them, you join a very promising movement which, apparently, has a great future.

9. Mixed load

If you always follow the usual way, you will always get the same results. This applies to exercise. If you get used to one type of exercise, your body got used to it, can stop the development - doing, you will only keep fit, but does not improve it. In the worst case, it can also lead to injury because of the constant stress on the same muscle groups. In the water, the body gets a mixed load, which combines features of cardio exercise and strength training. Do you like to run? Try to run in deep water. I enjoy yoga exercises? Take water aerobics with different weighting and floating zones. Your body will be grateful to you for the diversity that is an excellent stimulus for further development.

8. Healthy sleep

One of the first "side effects" aqua aerobics, notice that the newcomers - a significant improvement in the quality of sleep Dreams: how to understand our dreams . Sport in general promotes deeper, healthy sleep, while training in water, this property is even more pronounced. Water improves blood flow, body temperature changes, tones the muscles and relaxing - all this leads to the fact that after the water aerobics classes Water aerobics classes - a medicine and a source of pleasure   many adults sleep like babies.

7. Make it something that does not work on the ground

The special properties of water make it possible to perform water aerobics classes are exercises that does not work on the ground - in the water body becomes more flexible and pliable. Furthermore, even simple jogging, leg lifts and jumps in the water involve the muscles are not as on earth - we can get intense pressure, virtually without feeling tired and without risking damage to muscle tissue.

6. Get the most out of a workout

What happened to the leisure and a term such as "free time"? Most people now agree that not enough hours in the day - sometimes not even enough time to ensure that workers have time to cope with the responsibilities, not to mention the sport and hobby .  Water aerobics allows you to fit in a workout everything that you could get if off for a run, then - in the gym, and then another - the pool .  It represents the optimum combination of cardio and power loads, and makes for a relatively short period of time to work out almost all muscle groups .  For example, on the ground folding his hands is only the biceps .  In the water are utilized for this biceps and triceps .  Moreover, when you are doing water aerobics, muscle tissues receive more oxygen than during training on the ground .  Water aerobics - great choice of maintaining muscle tone, and for the prevention of diseases of the cardiovascular system .

5. Train the muscles of the upper body

When under this implies the development of the abdominal muscles, but today doctors and coaches emphasize the need to develop the muscles of the whole body - back, shoulders, chest abdomen. Water - a very favorable environment for this. Only to being in the water to hold the body in an upright position, used a large part of the muscle of the upper body. To provide them with more substantial load, you can use dumbbells and floating belt.

4. Sport in the water - it's fun

There are people who just do not like to play sports .  Psychologists know that if the person does not like any activity, it will use the slightest excuse to avoid it .  On the other hand, for what a person likes, it can change plans to hand over the work ahead of time, and generally do a lot for the sake of his hobbies .  Water aerobics - it's great fun! Splash of water, trying to keep his balance, holding colorful floating plank and "sausages" (long swimming poles), you temporarily forget how old you are, how many children do you have, what position you occupy - in general, the drop the whole the seriousness and the "maturity" and allow yourself to be a .  Practice shows that even those people who are extremely difficult to force myself to go to a regular workout at the gym, with pleasure go to water aerobics several times a week .  So, if until now you thought were too lazy for sports, try to exercise in water - maybe that's just what you need .

3. Strenuous exercise

Despite the external gaiety and lightness, water aerobics provides the body with a serious exercise. Moreover, such a load is safe for people of all ages, including the elderly. Water supports the muscles, preventing stress and damage, and allows people of any fitness level to achieve good results. Today, among those engaged in water aerobics is becoming more and more men - and most of them are, as you know, will not spend time on exercises that are too easy.

2. Reducing the load on the joints

Doctors do not recommend the water aerobics in vain people suffering from various diseases of the joints. The water is not only light, but also moderate and heavy loads are virtually harmless for the joints. If you exercise while in the water up to his chest, in your body affects only 25-35% of body weight. When immersed in water at the shoulders, the effect of body weight may be less than 10%, which means that the joints do not have almost any load.

1. The burning calories and losing weight

Regardless of whether you need to lose weight or simply you maintain weight at a certain level, water aerobics is a safe and effective method of burning calories. When you exercise in the pool, you do not have to sweat and to deal with problems such as pain in the muscles and joints. You are spared the tedious repetition of the same exercises on the simulator, and the need to perform the exercises in front of a large mirror in the presence of a large group. In water everything is easier and more interesting, but no less effective - water aerobics can help you control your weight with pleasure.

Countless people around the world have transformed their bodies and improve their health with the help of aqua aerobics. Even very unsportsmanlike people suddenly discover that training can be a burden. People who have never seriously engaged in sports suddenly start to rush into the pool several times a week to enjoy the tension in the muscles at the same time improving the shape and adjusting health. Water - indeed, the source of life.