Women's fitness: the cheapest way to harmony - dumbbells

The program of fitness training for women is different from the training in men, due to differences in their needs. Women tend to lose weight How to lose weight - basic principles , Tone the body and improve the shape to look amazing.

Standard fitness training most women usually limited to jogging on a treadmill, walking on the step machine or several approaches to other simulators. But women usually pass by the corner where the devices for powerlifting.

You have probably seen the ads stating that the perfect body you can create in just four weeks? They are convinced that with the help of their trainers for a few hundred or even thousands of dollars can become bloated from housewife into a harmonious sex bomb. By using the same simulator you supposedly can strengthen the muscles of the body.

What would you say if they knew that the perfect figure can be obtained for a much smaller amount, and, besides, you do not have to clutter up the apartment gym? What would you say if they knew that a set of free weights (dumbbells and barbells) - is all you need to do your beautiful figure and create coveted curves, which dreams of every woman.

The main problem with these unusual devices for women's fitness - their high price, as well as some difficulty in assembly and installation. Instruction is often impossible to understand that completely contradicts the promises enticing advertising.

For fitness and create great body does not need to spend an insane amount of money, and of course it is not necessary to complicate everything - just to learn how to work with free weights. A huge advantage of dumbbells that can be used when performing other exercises and thereby vary the workout.

Free weights - one of the simplest and most affordable ways to improve the figure by means of a fitness program. There are other options. For example, recently acquired enormous popularity of Pilates Pilates - star system training For which you do not need any place, any special costs.

If you want to not only improve the figure, but to strengthen the abdominal muscles, keep working to do, and the results are sure to appear. Moreover, the exercise of this type do not need any additional equipment - only the willpower and stamina.

The older we get, the more excess calories accumulated in the stomach and ribs. Of course, getting rid of them is much more difficult than to get, but correctly made training program will greatly facilitate this task.

Types of activities for aerobic exercise

Exercises for aerobic exercise, there are many.

Step Aerobics

Step aerobics for almost twenty years, however, it is one of the most popular and effective forms of aerobic exercise. Step aerobics can be practiced in the health club or at home. All you need to do - it's a special platform and rhythmic music.
  Classes on exercise bikes

Classes on bikes became popular in 1989, and now it is one of the most common kinds of exercises practiced in gyms. Perhaps this is due to the fact that these studies do not need to have special skills, and perhaps due to the fact that 45 minutes of training can burn 500 calories or more. These exercises are suitable for people of any age.

Jumping rope

These exercises can be done almost anywhere, at any time, they do not require any special instructions, and the rope itself is worth a penny. Jumping rope to help stay in shape, as are excellent aerobic exercise.

Jogging

Running - it's a typical aerobic exercise: while running burns a lot of calories in a short time. Some people like to run, finding employment is challenging. However, running has serious disadvantages: risk of injury during the run is much higher in comparison with other types of aerobic exercise, as when running body weight falls on the joints.

Fitness Jazz

Fitness Jazz - a popular aerobic exercise. In these group lessons may be involved from a few to a few dozen people. They spend certified instructors who have comprehensive knowledge: they learn not only the movements used in aerobics and dance movements while watching the load and intensity of care that involved not injured.

Water aerobics

This is a special kind of aerobics. Water aerobics is ideal for people who have problems with joints, back pain Back pain: Do not start the process , Fragile bones (due to age or illness), and also for people who are overweight, who wish to attain good shape without subjecting the organism to stress How to beat stress? Create an oasis Or for those who are easily overheated.

Yoga classes

There is a common misconception about yoga: people think it's just stretching. But yoga involves more than just stretching, it helps the development of the respiratory system. Respiratory system provides oxygen to the body, including the vital organs such as the heart and lungs.
  Tai chi and other exercises for the body and mind

Along with the desire to look good and feel good physically, many of us want to achieve mental and emotional stability. Exercise for mind and body help to find a good physical shape and mental well-being. Most of the ancient traditional forms of exercises focused on the state of mind and spirit.
  Working with weight

Many women worry about that work with weight can lead to too much muscle, and that figure will not feminine. But the goal is to training in the gym with free weights or help us lose weight, become strong and fit. Catching up in the gym two to four times a week, women can leave the body fat and build muscle tissue.

The use and effectiveness of diet and fitness

As a combination of diet and fitness can help to successfully lose weight and keep hard-acquired form? We are constantly being told about the benefits of fitness and that fitness - an integral part of any weight loss program. Some fites hate. More love and live without it can not. However, it must be said in all fairness - an active lifestyle has many advantages. The main thing - to find a treatment and training program, which harmoniously fit into your schedule. In the end, 1,440 minutes in a day - really hard to find half an hour for sports?

Facts about fitness

Weight loss - metabolic process. Energy balance equation to determine the number of calories of food and compare it with the amount of calories expended. For effective weight loss is necessary to exceed the number of calories expended calories. One way to achieve such an advantage - is actively engaged in fitness, you have to burn calories. Every time you lift your finger, or press a key the computer, you are wasting calories. The larger and more active you move, the more calories you will lose.

However, weight loss should be sensible to make some efforts. If you get rid of 250 calories while you observe low-calorie diet, the result will be more pronounced than if you got rid of the same number of calories, and then reward yourself for your efforts on 1,000 calories a hamburger. Arrow will shift the balance in the right direction only if you combine diet with fitness.

As a fitness helps to keep the weight

Fitness and any physical activity - this is the key to successful weight maintenance. When you finally managed to lose the desired weight, it helps to preserve the stability of fitness. If you regularly engaged in fitness, dessert, beer or an extra serving of your favorite lasagna does not affect the readings of the weights. Therefore, it is important to acquire the habit to do fitness and as far as possible not to change it, otherwise you'll have to start all over again.

Fitness, particularly strength exercises that involve muscle tissue - the best way to maintain a healthy weight. Developing muscle is important because muscle tissue is very active even at rest. Muscle development speeds up metabolism Improves metabolism and losing weight without dieting , Whereby the calorie consumption exceeds the consumption.

Cardio-respiratory exercise, such as aerobics or cycling, helping not only burn calories but maintain a healthy heart. The main thing that the intensity and duration of exercise reached the level at which the carbohydrates and then fat and calories of fat consumed as energy.

How to increase the effectiveness of diet and fitness

The best way to increase the effectiveness of a combination of diet and fitness - a plan of activities and not to deviate from it one iota. It is difficult, therefore we must try to make the process as pleasant or interesting. For example, if you love to spend time on the street, practice exercises outdoors - walking, jogging, biking or skiing, but do not force exercise in the gym filled the gym. On the other hand, if you live in a city where not easy to play sports on the street, the best solution for you may be an hour of aerobics in the gym, especially if you love music and dance.

In addition, you can practice fitness and staying focused on ordinary activities and household chores. Many will be surprised when they find out that cleaning with the vacuum cleaner for an hour burns about 315 calories (if you weigh, for example, 70 kilograms). So I think - can, in fact, is to dismiss the maid? Cleaning leaves, snow, climb and descend the stairs - all these simple steps burn huge amount of calories.

If you do not want to be limited to half-measures, and looking for a full fitness program that will help get rid of fat in problem areas, be sure to use the services of a personal trainer. A qualified coach will help to assess your needs and develop an optimal training plan aimed at achieving this goal in the short term. Coaches often can be found at your local health club. For successful weight maintenance is most important to combine a healthy and balanced diet with fitness.