How many times a week do women go to the gym?

Women’s fitness can not only help them lose weight, but also improve their health and enhance their resistance. Some women will exercise every day to maintain their figure, and clothes with a good figure look more beautiful. However, many women do not know whether daily fitness will cause any adverse effects on the body, and they worry about side effects caused by excessive fatigue. How many times a week do women go to the gym? Let’s take a look at it next.

1. How many times a week do women go to the gym?

Women should have sex 3-5 times a week, each time for about 60-90 minutes.

2. How to exercise well?

1. A complete fitness program should include eating (diet), training (training), and sleeping (sleep). The training consists of three main parts: cardiopulmonary, strength, and flexibility.

2. Training plan: Start with 5-10 minutes of aerobic warm-up, end with 5-10 minutes of stretching and relaxation, and 40-50 minutes of strength training in between. Strength training mainly includes:

(1) Back: pull-ups (pull down in front of the neck);

(2) Chest: Flat bench press (seated chest press);

(3) Legs: barbell squat (Smith squat);

(4) Shoulders: barbell press (dumbbell press);

(5) Arms: barbell curl (dumbbell curl);

(6) Abdomen: sit-ups (lie on your back and raise your legs).

3. Training notes: Training 3 times a week, every other day, about 1 hour each time, full body training, one movement for each part, the movements in brackets are for backup, 3 sets of one movement, 8-12 times per set, 2 minutes between movements, 30-60 seconds between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow.

3. Benefits of running for weight loss

1. Running is the most convenient aerobic exercise: aerobic exercise can fully burn the fat in the body and convert it into new energy for consumption. Insisting on running with diet control can not only help you lose weight successfully, but also prevent rebound.

2. Running doesn’t cost a penny: It is such an economical sport that can help you lose weight healthily in just one venue.

3. Running is very flexible and can be started at any time: morning, afternoon, night, anytime, anywhere, run whenever you want.

Running is very flexible and can be started at any time: morning, afternoon, night, anytime, anywhere, run whenever you want

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4. Running reduces fat and relieves stress: Running can focus and clear the mind. It can relax the brain while losing weight, and the whole person will feel comfortable.

4. Preparation before running

Do proper warm-up exercises before running to get your body into shape before exercise, which will make it less likely to sprain your joints or tendons.

There are no strict rules on what you must do for warm-up exercises. Usually, you can stretch your muscles, press your legs, twist your waist, and move the joints of your hands and feet. It is important to do the movements as well as possible and keep the time at about ten minutes. If you just move a few times, you will not achieve the same warm-up effect.

5. Various ways of running

1. Jogging: Run at your favorite pace according to the speed and intensity you can adapt to. Jogging can help you build a healthy body and lower blood lipids, and it is not difficult, so it is suitable for those who don’t have the habit of exercising!

2. Running on the spot: Running on the spot can exercise the upper body very well. Combined with the large swing of the arms, it is very effective for the "baby wings".

3. Acceleration running: Girls with more physical strength can choose this. After your body gets into the state, gradually increase the speed until you reach the highest speed you can reach, and then gradually stop. Acceleration running can maximize the burning of calories, and you will feel that your whole body has been fully exercised after running.