Steps, treadmill, or maybe barbell exercises? How to exercise to have a fit and firm body? Should you give the gym a wide berth when pregnant? This is the whole truth about exercises for women. Gyms have long been no longer places reserved only for men. In fitness clubs, there are training systems for women and specially designated zones. More and more often girls and guys exercise in the same zones and use the same equipment. And that’s a good thing — strength training is great for everyone!
How to exercise to lose weight?
Effective weight loss is not drastic diets or a murderous workout plan after which you can’t catch your breath from exhaustion. Effective weight loss is the result of a reasonable combination of proper nutrition, physical activity that you like the most and… One more element that you probably forget about most often. But first things first things first, what do you need to lose weight and not abandon your makeover plan after the first few days?
A proper diet – balanced in terms of macronutrients, vitamins and minerals. A proper diet should generate a minimal energy deficit that will allow you to lose weight, so that it can be followed for a long time.
A training plan – a set of exercises tailored to your abilities; Physical activity will support weight loss
Planned regeneration – this is probably the element you forget about most often. And that’s a mistake – reducing stress, getting enough sleep and rest will allow you to come to every workout full of strength and without pain. And it will reduce the risk of injury.
Do you decide to start exercising?
To start with, a few basic pieces of advice:
Start by choosing where you will train. In the case of training at the gym, make sure that there are qualified trainers who will guide the training in the right way, without exposing the clients to overload and injuries.
Remember to warm up properly before training, which will protect your body from injury and help you perform exercises without any problems. Exercises for women at the gym are just as demanding as for men, and the better the warm-up, the better the results during the main workout.
Dress comfortably to feel good. The outfit must not restrict movement, shoes are especially important. Those for running should have a slightly thicker and more cushioning sole, while those with a hard and stiff instep will work better for strength exercises.
Weight exercises are great, you can supplement them with cardio exercises, especially if you want to get rid of unnecessary kilograms. What gym equipment is best used for cardio training?
Treadmill – running is often a basic exercise that burns fat, but it can put a strain on the joints. Pay attention to this, especially if you start with a slightly higher than normal body weight.
Elliptical cross trainer – is a machine for training the whole body. It engages practically the whole body and relieves the joints.
Stationary bike – engages only the leg muscles without working the abdomen or arms, which can burn fewer calories, but is one of the most comfortable forms of cardio.
Stepper / escalator – imitates horizontal or vertical movement. If you have access to them at your gym, we especially recommend stairs, as they engage the gluteal muscles to a greater extent.
Ergometer (rows) – one of the best cardio exercises that engages practically the whole body to exercise – the muscles of the arms, back, legs and abdomen. In addition, it is ideal for interval training (intense intermittent training with moments of rest).