Fitness for women basically does not have the weight, which is an important regular and intensive. A consistent workout schedule that might be followed, among others, such as a day of strenuous exercise, one day off, a day of moderate exercise, one day off, and another day of strenuous exercise.
Cardio Exercise
You can choose the form of cardio exercise as you want and you like. Running has always been a good way, especially for problems in the upper thigh area, buttocks, and lower abdomen. Up and down stairs is also one exercise to train the lower body.
Begin slowly and gradually increase the duration of this cardio workout from 20 minutes to 25 minutes, then 30 minutes.
Weight Training
Start with high reps with light weights or moderate. You should increase the weight if you start feeling more and more exercise was light and easy to lift the load. Perform approximately every 2-3 weeks.
Nutrition
Nutrients become one important part of fitness program. You have to eat in small portions with a high frequency of 5-6 times a day. Avoid junk food and start to count how many calories, carbohydrates, proteins and fats you need.
By considering these three aspects, fitness for women to be an easy and simple, is not it? Focus on changes in the body that you would get after a routine practice.
Super sets are a technique that increases the intensity of exercise training to the maximum so that the growth of muscle mass can be achieved. This technique is the opposite of two types of exercise that turns combined with minimal breaks.
The advantage of using this technique is you do not spend much time in the gym as well as direct you to train two muscle directly (example: Chest and Back) in the first set of the same.
The trick is when we break from exercise Flat Barbell Press, this time we use to exercise Seated Cable Row, then back again and so on. Try to move quickly when moving one tool to another tool. Increase the load as much as possible without changing the movement techniques, and use within 1-2 minutes rest between sets super.
Do not use this technique continuously because the muscle will be saturated and tend to enter a period of overtraining.
In Muscle Building program, there are many techniques to increase muscle mass, one of which is Drop set techniques. Drop set is a technique to lift weights until failure then replace the load becomes lighter up to 2-3 sets.
Example:
Concentration Curl while doing exercises (one exercise bicep). The first set, you lift the dumbbell weighing 15 kg and then try to do as many reps with the movement are still good. When it reaches the failure, replace the lighter loads such as 12 kg, and then do as many reps with a load. On reaching the second failure, then the last change to the load 10 kg, then do the same.
Be careful using this technique, because it can cause overtraining Drop set technique when used continuously. Simply do a set Drop set on each part of our muscles. This technique is also its moment, is not recommended to be done continuously. The main objective of this technique is to provide a new and different pressure on the condition of the muscles to hypertrophy / significant muscle mass growth can be achieved. Do not forget to look for the point of failure at 6-10 reps for maximum muscle mass growth.