What are some fitness training plans for women?

Many times, women exist as good wives and helpers. So, most of the time, the term fitness training has nothing to do with women. But in today's open society, female stars have equal status with men, so women have also begun to consider things other than household chores. So, most women started fitness, then. What are some fitness training plans suitable for women?

Create a fitness plan

Depending on your physical condition and your goals, you can develop a specific fitness plan. People who have never exercised before, those who are overweight, and those with heart, lung, or serious medical diseases should consult a doctor before developing a fitness plan.

For those who are just starting to exercise, we call it primary fitness, and at this time you must control the amount of exercise; after about half a year to a year at the beginning of fitness, we call it intermediate fitness, which is mainly about improving endurance and muscle quality; after more than a year of continuous exercise, it is called advanced fitness, which is mainly for maintenance, and you can add fun and some confrontational sports, but as a personal fitness, moderation is still the principle.

A safe way to start a fitness program is to choose low-impact gymnastics and sports. Be aware of the pain and heaviness in your legs and arms. If muscle soreness occurs after just a few minutes, stop here on your first workout. As you become more adaptable, you should be able to exercise for longer periods of time without experiencing muscle soreness. Gradually, you can increase the intensity and duration.

Basic training focuses on exercising the muscles of each part. For example, the chest, shoulders, etc. are called target areas. A set is a series of movements completed in a row, and each set contains multiple repetitions of movements.

Intensity and duration of fitness training

The intensity and frequency of fitness exercises should be reflected in the fitness plan. The number of times each part is trained will vary according to different fitness stages, ages and physical fitness. Especially for beginners of fitness, muscles will be sore after exercise, which will take 2-3 days to recover, so the frequency of fitness should be controlled.

In order to keep your heart strong, you have to exercise at a certain intensity. When exercising, the heart rate reaches a resting state and increases by 20 beats, which is considered to be sufficient exercise intensity. A more complex calculation involves hitting 70%-85% of a person's estimated maximum heart rate (220 minus that person's age).

For most people, the ultimate limit of exercise is reached when they can last 30-60 minutes at a time. This duration is optimal for both muscle training and cardiovascular conditioning. If you extend the time beyond this, you will not be able to improve muscle strength and endurance.

Most people do not benefit from exercising more than 3-4 times per week. While the heart can be exercised every day, skeletal muscles are usually damaged when exercised every two days. An excessive exercise can cause bleeding in the muscle fibers and tearing of the fibrous tissue. Fitness enthusiasts should allow their muscles more than 48 hours to recover. After intense exercise, a group of muscles needs more time to rest.

Women should work hard and persevere in fitness for the sake of their own healthy bodies. This is something that every one of us women must consider for ourselves. So, my female compatriots, put down your housework and start exercising!