Staying Fit and Feeling Great
When asked, almost every woman in the western world would admit that they would like to be healthier, fitter,lose some weight and a smoother and more attractive skin.
Little do most women know that all it takes is a bit of hard work and some perseverance and this can easily happen. By changing certain aspects of your lifestyle and developing some good habits regarding eating and working out, you can have yourself looking and feeling terrific in just a few short weeks.
Regular exercise is important for just about every aspect of your life. Socially, exercise can be incredibly important for women as it offers a great way to meet new people and to catch up with old friends. Exercise also plays an important role in maintaining good mental health, and with many women suffering from depression or anxiety this can be a good treatment. A lot of women also find that exercise calms them down, relieves stress or anxiety, and helps them to sleep at night.
A lot of women don’t realize just how easy it is to get a really good workout without even leaving the comfort of their home. Most of the time all you need is a large enough space in your living room! Once you get the hang of some of the workouts you can do at home, there really is no excuse for not exercising, and you’ll feel so great afterwards. Home workouts are perfect for those who don’t have a lot of time or who can’t leave the house very often, such as mothers nursing newborn babies. Below, a couple of easy, effective home workouts are described, that are a great .
In the last section you can find a different program designed by professionals to busy people, to reduce the time of workout routines and achieve better results. Is a more efficient program, but you have to compromise yourself. Have a look in the last section.
Little do most women know that all it takes is a bit of hard work and some perseverance and this can easily happen. By changing certain aspects of your lifestyle and developing some good habits regarding eating and working out, you can have yourself looking and feeling terrific in just a few short weeks.
Regular exercise is important for just about every aspect of your life. Socially, exercise can be incredibly important for women as it offers a great way to meet new people and to catch up with old friends. Exercise also plays an important role in maintaining good mental health, and with many women suffering from depression or anxiety this can be a good treatment. A lot of women also find that exercise calms them down, relieves stress or anxiety, and helps them to sleep at night.
A lot of women don’t realize just how easy it is to get a really good workout without even leaving the comfort of their home. Most of the time all you need is a large enough space in your living room! Once you get the hang of some of the workouts you can do at home, there really is no excuse for not exercising, and you’ll feel so great afterwards. Home workouts are perfect for those who don’t have a lot of time or who can’t leave the house very often, such as mothers nursing newborn babies. Below, a couple of easy, effective home workouts are described, that are a great .
In the last section you can find a different program designed by professionals to busy people, to reduce the time of workout routines and achieve better results. Is a more efficient program, but you have to compromise yourself. Have a look in the last section.
Workout One – Cardio
To keep your heart healthy and to burn extra calories, a cardio workout is just what you need. Try this:
Three minutes of skipping with a jump rope
Three minutes of stepping up and down from a low ledge or bench
Three minutes of star jumps
Repeat three times with one minute breaks in between each set. Any of the three components can be substituted for walking briskly up and down stairs if stairs are available.
To keep your heart healthy and to burn extra calories, a cardio workout is just what you need. Try this:
Three minutes of skipping with a jump rope
Three minutes of stepping up and down from a low ledge or bench
Three minutes of star jumps
Repeat three times with one minute breaks in between each set. Any of the three components can be substituted for walking briskly up and down stairs if stairs are available.
Workout Two – Weight Training
Weight training will not only build muscle mass and boost your metabolism, but it can also improve your balance and flexibility. Try this workout for a simple introduction into some basic weight training moves:
Squats: Lean against a wall with your feet shoulder width apart and your back straight. Bend your knees and lower your rear, as if you were sitting in a chair but without the chair. Hold the position for a few seconds, and repeat ten times.
Lunges: Take a big step forward with one leg, but keep your spine and back straight. Next, bend your front knee to a 90 degree angle, and gently drop the knee of your back leg towards the floor. Hold the position for a few seconds, and repeat ten times to complete one set.
Push ups: If you’re looking for an upper body workout, you can’t go past push ups. Put your hands on the ground, ensuring that they are shoulder width apart, and use them to push your body up and down. Try starting push ups with your knees on the ground, and as you build strength and confidence you can move to your feet and keep your knees in the air. Again, repeat ten times.
Repeat each of these groups of ten a total of three times for a fast but effective work out.
Weight training will not only build muscle mass and boost your metabolism, but it can also improve your balance and flexibility. Try this workout for a simple introduction into some basic weight training moves:
Squats: Lean against a wall with your feet shoulder width apart and your back straight. Bend your knees and lower your rear, as if you were sitting in a chair but without the chair. Hold the position for a few seconds, and repeat ten times.
Lunges: Take a big step forward with one leg, but keep your spine and back straight. Next, bend your front knee to a 90 degree angle, and gently drop the knee of your back leg towards the floor. Hold the position for a few seconds, and repeat ten times to complete one set.
Push ups: If you’re looking for an upper body workout, you can’t go past push ups. Put your hands on the ground, ensuring that they are shoulder width apart, and use them to push your body up and down. Try starting push ups with your knees on the ground, and as you build strength and confidence you can move to your feet and keep your knees in the air. Again, repeat ten times.
Repeat each of these groups of ten a total of three times for a fast but effective work out.
Workout Three – Combination Training
To get the most benefits out of any exercise you do, it is best to first increase your heart rate.
This will ensure that for any weight or strength training you do, blood is being pumped to the working muscles very effectively, improving your results and allowing you to work out for longer.
When you can feel that your heart rate is increased, you can continue.
Try this workout for a combination of cardio and weight training:
Three minutes of continuous skipping with a jump rope
Ten lunges
Ten squats
Ten push ups
Repeat the lunges, squats and push ups a total of three times
Finish with two more minutes of skipping with a jump rope, or two minutes of star jumps if you would prefer.
Once you become familiar with these workouts, your confidence will increase as well as your fitness and you will be ready to try more challenging exercises. Remember that it is important to stretch appropriately, and make sure you stop exercising immediately if you feel dizzy or faint, or if anything you are doing is causing you pain. As with everything in life, these workouts will require some patience and practice, but before too long you will see fantastic results!
To get the most benefits out of any exercise you do, it is best to first increase your heart rate.
This will ensure that for any weight or strength training you do, blood is being pumped to the working muscles very effectively, improving your results and allowing you to work out for longer.
When you can feel that your heart rate is increased, you can continue.
Try this workout for a combination of cardio and weight training:
Three minutes of continuous skipping with a jump rope
Ten lunges
Ten squats
Ten push ups
Repeat the lunges, squats and push ups a total of three times
Finish with two more minutes of skipping with a jump rope, or two minutes of star jumps if you would prefer.
Once you become familiar with these workouts, your confidence will increase as well as your fitness and you will be ready to try more challenging exercises. Remember that it is important to stretch appropriately, and make sure you stop exercising immediately if you feel dizzy or faint, or if anything you are doing is causing you pain. As with everything in life, these workouts will require some patience and practice, but before too long you will see fantastic results!
Looking for Faster Results ?
Looking for faster results ?
Recently I have found a workout program, defined and designed from fitness experts to people, like me, looking for the results but don't have the time to go 1 hour per day to the gym.
The program is called P90X3, designed by Tony Horton, the creator of the very famous P90X and P90X2 .
Tony is very known in the fitness field, and his programs were very successful, and now after new improvements he have created a more efficient program in this 3rd edition. If you would like to find more about it you can find my review here, or you can visit the program official site here.