- Use Heavier Weights During Weight Training
The question of whether or not to use heavier weights and less reps or lighter weights and more reps during weight training is an age-old question. As women, we often choose to do lighter weights and more reps because of fear of gaining too much muscle (thinking it will make us look too masculine). However, this just isn’t the case! The idea that gaining muscles is somehow just a masculine trait is an erroneous misconception. A lot of women actually use too light of weights during weight training.
In fact, Dr. Jason Karp, an exercise psychologist and author, was quoted by Shape saying, “If women want more definition, they should lift heavier since they cannot get bigger muscles because of low testosterone levels.”
The idea is to weight train using both methods; heavier weights and less reps and lighter weights and more reps. Try working with heavier weights and less reps for a few weeks to build muscle mass, then working lighter weights and more reps to maintain.
- Add Interval Training to Routine
Alright ladies! It’s time to work in high intensity interval training to your workout regimen.
This type of training works to get your heart rate pumping rapidly with short bursts of intense anaerobic exercises followed by short rest periods. Compared to aerobic exercises designed to build endurance, anaerobic training works to burn fat and calories through forceful energy busts. To understand the difference between the two, consider long distance running vs sprinting. Sprinting, is an anaerobic exercise, and considered part of interval training. Through sprints, you’ll actually burn more calories and rev up your metabolism more than long distance running.
To start incorporating interval training into your workout routine, being by setting up quick 1 minute exercises you can do that also push your body to your limits. For example: try doing 20 burpees in 1 minute that will get even the most in-shape person sweating quickly. Add sprints, push-ups, box jumps, mountain climbers, planks, etc. Just remember to do short reps that exert a lot of energy.
- Stretch Daily
Besides adding more weight and adding interval training to your workout routine, it’s also important to make sure you’re giving yourself time to stretch daily. This is one of the hardest things to do for busy people. The idea of spending an extra 15-20 minutes stretching or warming up/cooling down before and after workouts seems like a time zap, but the benefits of stretching are hugely important. According to the Mayo Clinic, a national nonprofit organization dedicated to health, “Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively.” Essentially, stretching helps your body move better. It helps you prevent injuries as you’ll be more able to navigate falls, workouts, and life in general.
A great way to get your stretching in is to attend yoga classes. Yoga works on strengthening and stretching both your body and your mind. If you can’t attend class, doing daily down dogs, pigeon poses, and child’s poses are a great way to release tension and lengthen your body.
- Track Your Numbers
Last but not least, it’s important to keep track of your important health numbers. There are more things to track instead of just your weight. In fact, your weight is not a very good indicator of your overall health. Remember muscle weighs more than fat. People on all spectrums of the weight scale can have health concerns. So, what health numbers should you be tracking? According to heart.org, these are the health numbers you should keep tabs on:
- Blood sugar
- Blood pressure
- Body weight
While it may not be possible to track all of these numbers on a daily basis without the proper equipment. It is important for you to keep records of these numbers from your doctor visits. Don’t rely solely on your doctors to track trends in your health, though this is their job, take your numbers into your own hands and make sure you’re maintaining proper health.
Let our fitness and health experts at Balance Body MD help you reach your optimum health. Contact us at firstname.lastname@example.org or give us a call (801)396-8486 for a free consultation.