Strength Training & Running Regimens for Women

To lose weight and live a healthier lifestyle people must follow a nutrition plan, and they have to exercise regularly as well. There are many types of exercise that can give women the health and body figure they’ve always wanted. A strength training and running regimen can be a great way to achieve these goals.

Strength Training

Strength training might sound a bit overwhelming, and perhaps the image of bulky-looking bodybuilders comes to mind. In reality, strength training simply involves using the muscles more often and toning them. It requires simple equipment, such as free weights, rubber tubing or even bottles of water. Strength training enhances endurance and overall muscular strength. With just 20 minutes to half an hour of training, you can see results in no time.

Choose weight that can produce muscle fatigue after eight to12 repetitions on the upper body and 12 to15 reps for the lower body. You can do biceps curls, triceps curls, wall squats and lunges. Do one to three sets for each muscle group.

Strength Training for the Abs

Many women want flat, structured abs as well. Crunches are the way to go. These are similar to sit-ups, but instead of lifting the entire back, only the upper back goes up. This will isolate the abdominal muscles without putting a strain on your back. Another regimen to strengthen the core, including the stomach, is through the Pilates 100. Simply lift the neck and lower back off the mat and lift the arm. Pump the arms up and down while breathing in for five counts. Keep pumping as you exhale for five counts. Continue until you’ve completed 10 reps.

Running Regimens

Running is a popular form of aerobic exercise, and a simple but effective way of getting in shape. Running helps to reduce the risk of heart attacks and reduce stress, plus it is very beneficial to pre-menopausal women. To start a running regimen, first combine running and brisk walking during the workout. Don’t be too ambitious and go for a 5K run right away. Pace yourself, and make sure you are wearing comfortable clothes with a good pair of running shoes. Start small by walking for 10 minutes and then running for five minutes. Slowly increase the running part of your exercise each week. Aim to have these walking and running sessions three to four times a week. Increase running time as your body becomes stronger.

References

• Womens Heart: Strength Training
• Healthy Women.org: Running