It is not always easy to know how to go about it and where to start when you want to get back in hand. Exercising is not necessarily natural for all women. Discover our complete guide to establishing a fitness program!
The first essential step before starting a fitness program is to define your goals. This phase is essential to create a program adapted to your expectations and needs. What are your priority and your motivation? It is important to know if you want to lose weight but also to build muscle and tone. Some women especially want to lose extra pounds without any consideration for muscle. They want to fit into a size 36 and don't care if they are really muscular! Getting back in shape doesn't always mean losing weight. A fitness program does not always come with a diet(or food rebalancing). In order to be in better physical shape, you may want to participate in regular physical activity, such as fitness, running, and swimming. Exercising once or twice a week is also very good for your morale. Sports activities act as an anxiolytic because the body secretes serotonin and endorphins. It also helps reduce stress and anxiety!
The best fitness exercises
Strength, endurance, abdominal and postural strengthening are all positive impacts of regular sports practice. In general, a good fitness program relies on a balance of cardio training and strength training. For cardio training, you have the choice between various activities such as water aerobics, cycling, elliptical trainer, etc. It is considered that the minimum exercise time is 45 minutes to be effective. To build muscle, you can do weight training exercises like high knees, buttocks heels, “jumpings jacks” (these are small jumps with leg spreads), and “burpees” (kinds of much-improved push-ups). These last movements are particularly intense and perfect for burning fat. There are also many variations. You can do each of these exercises for about a minute and repeat as much as you can. If you want to set up a fitness program after an injury or a long immobilization, it is very important that you be vigilant: you could hurt yourself by not practicing the right actions. In some special cases, it is still preferable to seek professional advice.
Tips for not giving up the sport
Once the fitness program is established, the hardest part is not to give up. For this, it is important that you go at your own pace. Don't watch what other people are doing! Make time in your weekly routine to settle into workouts. Lack of time is a bad excuse not to exercise. There are plenty of activities and exercises you can try out to find what works best for you. It is also important to have fun when playing sports.