There’s no need to be intimidated if you’re new to the gym or exercise, because you’ll start out at a low intensity and volume and then gradually bump it up as your body adapts. A beginning workout regimen for women should include cardio to burn calories and develop the cardiorespiratory system, and strength training to build lean muscle and bone density. In addition, regular bouts of static stretching should be incorporated to improve and maintain flexibility.
Women just starting out should shoot for three cardio workouts and two strength-training sessions per week. Schedule your cardio sessions on Mondays, Wednesdays and Fridays, and your strength-training workouts on Tuesdays and Thursdays. This schedule allows time for your muscles to heal and recover between sessions. At the end of each of your five weekly workouts, fit in a 10- to 15-minute static stretching routine.
Doing cardio at the gym offers an array of different types of workouts, so you can try them out and select the one you enjoy the most. Most gyms offer treadmills, elliptical machines, stationary bikes, stair climbers and rowers. Each cardio machine allows you to begin at a low intensity or speed. Women older than 40, who see natural decreases in bone density because of hormonal changes, would do best to incorporate the machines that involve being on their feet, such as the treadmill, elliptical machines and stair climbers, as they will help to promote bone growth. Begin with 15-minute workouts, gradually increasing the duration as your cardiorespiratory system develops.
– Credit Source: LiveStrong.com
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