arm exercises for women

Gym Workout Routines For Women

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If you are a woman trying to get back into shape, one of the best ways to accomplish this goal is to obtain a membership at a gym. Many people will sign up to lose weight. Others will do this as part of their New Year’s resolution. However, many people stop going after just a few weeks. The key to being consistent with your workouts is to actually see results. This requires workout routines that are actually going to work. Here are a few ideas for gym workout routines for women that will help you lose weight.

arm exercises for womenHow To Start Getting Back In Shape

For many women, it may have been several months since the last time they worked out. They will have to slowly get back into regular workout routines. It is important to start slowly, perhaps walking in the morning on your way to the gym to exercise. Proper stretching is necessary before you do any of the routines. It may take a few days to acclimate to this new schedule. By choosing the best gym workout routines for women initially, this will serve as a foundation for getting into shape fast.

Your Workout Regimen

When you start out, you will focus on doing low intensity workout routines that are designed for volume. Cardio workouts must also be integrated, allowing your cardiorespiratory system to start functioning at a higher level. Initially, you should do two strength training sessions each week and three cardio workouts. Cardio would be Monday, Wednesday, and Friday. The strength training sessions on Tuesday and Thursday. Each session must begin with 15 minutes of stretching, and should end in the same way.

Cardio Workouts

The cardio workouts that you do can incorporate one of the many machines that will be at the gym. You will choose a different one on each day. Your choices will include elliptical machines, stair climbers, treadmills, and even stationary bikes. Each one should be set for a low intensity workout or set at a low speed. For women over 40, you should focus on elliptical machines and the treadmill. These are known to help improve bone density. Each cardio workout should start slow, gradually increasing in intensity, during each 15 minute session. Each subsequent week, you will increase the duration of the workout by five minutes, and the speed of the workout itself. This will help build your overall endurance, and improve your cardiovascular system.

Strength Workouts

Strength workouts will initially include a full body workout regimen. This is not a full circuit workout routine as it will only incorporate a few of the most important machines. This would include the leg press, shoulder press, and the chest press machines. You should also include leg curls, and also back rows, to get a full body workout. Each exercise will include 10 to 12 repetitions, focusing on endurance. The amount of weight should be 65{edb08bf8f890ef67f577c3a594f6946fdd75be128ebbb1e8c90c539513be6aba} to 75{edb08bf8f890ef67f577c3a594f6946fdd75be128ebbb1e8c90c539513be6aba} of the maximum weight that you can lift or pull. After the first few weeks, you will decrease your repetitions, and increase the amount of weight that you are using by 5 pounds. This will help you build muscle, and increase your stamina, while you are doing these gym workout routines for women.

Once you start working out at a local gym, you will start to feel much better. It is easy to get back into shape, but you must follow these simple workout recommendations. By alternating your cardio and weight training workouts, this will help your body acclimate to your new routine of doing exercise. By gradually increasing the amount of weight that you are using, and increasing the duration of your cardio workouts, you will see rapid improvements.