Getting in shape seems to be an ongoing topic for women of all ages. With all the many hats that women of all ages wear, along with the nurturing personality that the majority of us carry, it’s no surprise that we tend to put ourselves last and instead focus on caring for others in some way.
However, taking care of yourself will actually increase energy levels, make you feel better, and improve your overall health. Exercise and a healthy diet should be a lifestyle for everyone and the good news is that by making a few minor adjustments to your daily routine, you can reap major benefits.
Here we will discuss a few tips for an effective workout that do not take a lot of time to put yourself first and incorporate it into your lifestyle.
Tips for An Effective Workout
The thought of spending hours at the gym is not appealing to most of us and fortunately it is not necessary. It’s possible to get very effective results by working out for just 30-minutes three or four times each week.
Below we will provide a few suggestions of the best workouts that don’t require a lot of time.
Take it easy at the beginning
If you’re just starting to workout, you’ll want to work your way up to a more intense workout. However, during the first 30 days, make your target for working out at a rate that still allows you to talk normally without getting out of breath.
Be Ready to Sweat
A common routine workout is HIIT, or High-Intensity Interval Training. A high-intensity workout consists of any type of workout that incorporates intense bursts or activity alternated with less-intense movements.
Additionally, the key is to do something that you enjoy enough that you look forward to it.
A walk-run routine
If you’re just beginning, you could incorporate a routine of running and walking, which would consist of running for 1 minute followed by 2 minutes of walking at normal pace. Repeating this rotation five times during a fifteen-minute workout will produce some fat-burning results.
Stick to the basics
Another option is incorporating compound exercises, meaning that you work multiple muscle groups at once. As opposed to isolation exercises that target a single muscle group such as bicep curls.
Compound exercises are comprised of one move that works multiple muscles at once, such as lunges or squats, or two simultaneous moves such as shoulder presses. To gain the most benefit from compound exercises, they should make up at least seventy percent of your workout.
Taking care of yourself is extremely important and it does not require a large amount of time. Furthermore, coffee, an all-time favorite of many is actually encouraged. Why? Because the pre-workout caffeine boost can be a useful tool in not only stimulating your central nervous system but also giving you the extra push that may be necessary to get you started on your workout routine.
Make sure you check out these 7 gym hacks by Whitney Simmons
Improve Your Range of Motion
If you want to start out slowly, consider foam rolling. Foam rolling not only improves your range of motion, it also helps smooth out the fascia, the connective tissue that stretches through the muscles. When one becomes inactive, fascia basically results in tightness, which can result in injury or pulled muscles.
A foam roller is a cylindrical foam tool that comes in various sizes and is routinely used during a mat workout. While it may initially be somewhat painful, it does work out knots and tightness in the muscles, which improves mobility in the joints.
Benefits of Strength Training
Renewing muscle strength not only helps reduce injury, it also improves metabolism. Strong muscles help to enhance bone density and prevent osteoporosis, which is common in females. Another positive result of strength training is the benefits it offers in the way of cardiovascular health because it naturally lowers blood pressure and helps regulate cholesterol levels.
Strength training is not limited only to the gym. There are many forms of strength training that can be done in the comfort of your own home to include push-ups and plank exercises. Simple weights can certainly be incorporated with the use of hand weights or a kettle bell.
Make it Work for You
Whatever form of motion you choose, bottom line, it must work for you so you’ll stick with it. Women, notably the caregivers of society; and as one you should always make a point of taking care of yourself because it rejuvenates and energizes you in a way that enables you to take care of others!