Making the lifestyle-changing decision to begin a fitness regimen can have rewarding results for women in the realms of physical and emotional health.
It may take time to develop an exercise program that includes activities that you enjoy and meet your level of fitness. However, any regimen should include several important features.
Photo by Joel Hodges |
Angela Barnhill strikes a yoga pose between classes at the Kate & Billy Harrison Family YMCA.
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"There are four main components to fitness," says Angela Barnhill, wellness director at the Harrison Family YMCA.
Including these areas will ensure you are getting healthful, full-body benefits, no matter what type of activity you participate in.
Cardiovascular exercise
n Activities including walking, biking, rollerskating and any other type of cardiovascular workout should be sustained for at least 20 minutes when you first begin a fitness routine, Barnhill says. For weight loss results, work up to 30 to 45 minutes of cardio at least five days a week.
n Find an activity that you enjoy doing and that you can realistically participate in alongside the other activities and responsibilities in your life.
n If you're not sure where to start out with your cardio exercise or need to assess your abilities before beginning, a personal trainer can help you create a regimen that's perfect for you.
Weight training
n Resistance training is essential to building more calorie-burning muscle mass. "The closest thing you'll ever find to the fountain of youth is keeping your muscle," Barnhill says.
n A trainer also can help you learn about and implement resistance workouts. At first, one set of 12 to 16 reps of each exercise will help your body get acquainted with and comfortable with the training. Work up to three reps for more beneficial results.
n Not only does weight training help burn fat and calories, it also increases bone density and decreases the risk of osteoporosis.
Diet
n "Diet is extremely important," says Barnhill, "probably 80 percent of the equation." There must be a calorie deficit for weight loss, so paying attention to what you eat and how your calorie intake compares to your calorie-burning exercise is crucial.
n Barnhill encourages making dietary changes that contribute to a healthier lifestyle as a whole instead of simply "going on a diet."
n Drink plenty of water.
Flexibility
n Barnhill recommends some type of flexibility training twice a week for an hour. Activities such as yoga, pilates and tai chi increase flexibility and increase fitness. "It also helps with muscle strength and core strength," she says.
n Stretching after a workout and doing 30-second static stretches also help with flexibility goals and help the body stay limber.
n Flexibility training also helps you work on balance, which is important to overall body strength. "As we age," Barnhill says, "we start to lose balance."
Following a fitness regimen that includes these main components of fitness will ensure that beginners and exercise gurus alike can see noticeable benefits for a healthier life.
