Womens Fitness Secrets


by Phil Beckett

Proper women's fitness information is imperative if you are ever going to improve and and reach your goals.

Excellent results come from a plan, an exercise program that includes all aspects of resistance training and cardio workouts along with excellent nutrition and supplementation.

When you have a specific plan it's possible to get results quickly and remain committed and motivated to stay in great shape, not just now but far into the future.

Women's Fitness Strategies. . .

Almost any women's fitness program that includes at least some weight training will, to a certain degree, increase strength, muscle tone and a firm body.

Unfortunately, mistaken beliefs, folklore, and confusion plague the fitness industry, especially in regard to women's fitness.

A tremendous number of women who start a fitness program will stop very soon afterwards. This is for the most part because no one explained & educated them on the basic principles needed for a safe and productive women's fitness program.

You need to know the very important principles and guidelines of a safe and effective women's fitness program.

These principles and guidelines are specific to women's fitness and include proper methods of warming-up, stretching, and cooling-down, weight training, proper lifting speed, safety and much more, all exclusive to women's fitness.

A Women's Fitness Program Must Include...

Warming up and stretching.

Before any women's fitness program is begun, you must learn how to warm up your muscles, joints and organs properly.

Warming up will help you to promote safety, prevent injury and increase your over-all performance.

When you properly warm up each muscle you'll find that your muscles are better able to become elastic and relax more easily.

Warming up also circulates blood to nearby tissues and helps remove unwanted waste products from your system.

For a woman's fitness program to be as effective as possible you should learn to warm up two different ways with the intention of creating blood flow throughout your entire body and thereby preparing your muscles for the fitness program itself.

First, before beginning your specific women's fitness program and / or weightlifting session, you should perform some sort of cardiovascular exercise at a light, comfortable intensity for about five to ten minutes.

You don't want to over-exert yourself at this point or fatigue your muscles. If you do, even a well planned out fitness program won't work as well as it should.

Now is NOT the time to do 30 minutes of intense cardio.

If your fitness session takes place at home, then walking or riding a bicycle works well. If you plan on performing your specific fitness program at a gym then just use a stationary bike or walk on the treadmill for 5 - 10 minutes.

When the warm-up portion of your fitness program is complete lightly stretch the primary muscles you'll be using during your exercise session.

The next way to warm up the muscles you'll be using, is to use a light weight for 12-20 repetitions for the first exercise for each muscle group you'll be using.

For example, if your first chest exercise is the flat dumbbell press, do a warm-up set of light weight, about 40% of the actual weight you will be using for this exercise, and then rest for a minute or so then continue with your chest routine that you're using for your women's fitness program.

Using the above example, when you've finished your chest workout portion of your fitness program and are ready to move on to the next muscle group, warm up the same way with a light weight before training that particular muscle group, and so on.



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About the Author

Phil Beckett is the author of The New Women's Guide To Successful Weight Loss & Fitness. He's helped thousands of women with their weight loss & fitness goals over the past 14 years. Visit http://www.womens-health-fitness.com to contact Phil.



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