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Optimal Women’s Workout Guide

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Exercising can be daunting without proper guidance. There are ways to optimize your workout routing as well as things you should be avoiding. This infographic will include different motivation tips, do’s and don’ts for optimal workouts, and health benefits of working out for women.

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Optimal Women’s Workout Guide

  1. 1. DO HYDRATE Your body needs water to keep your cells healthy while you work out, so make sure you always have a bottle handy. DON’T HYDRATE TOO FAST Gulping large amounts of water during your workout can lead to stomach cramps and low sodium levels. Instead, space your hydration by sipping a few ounces every 15 minutes or so. DO WARM UP FIRST Light stretching gives your body an opportunity to get limber before you really get going. If you attempt to do too much too soon, you could end up hurting yourself. DON’T WORK OUT WITHOUT EATING Exercising on an empty stomach means your body will start burning muscle for energy instead of fat. Eating a balanced meal before your time at the gym can boost your metabolism. DO GET ALL YOUR MUSCLES INVOLVED Instead of focusing all your attention on one muscle group, choose exercises that work different groups at the same time. These can include squats, lunges and bench presses. DON’T IGNORE ACHES OR PAINS A little pain is normal, but if you feel more than the usual amount, take a break. If it persists after a cooldown, you may have an injury that will require rest to heal. DO CHANGE YOUR ROUTINE Doing the same workout over and over again means your body gets used to it and you won’t get the same benefit. Be sure to mix it up every few weeks so you won’t get bored, either. DON’T LIFT WITHOUT A SPOTTER You should always have someone looking out for you when doing strength training. Otherwise, you could put yourself at risk for injury. DO TURN OFF YOUR PHONE It’s so easy to get distracted, especially these days. Turn off your phone or put it in airplane mode so you won’t be tempted to check your texts or social media. DON’T SWING WEIGHTS Always perform your exercises in a controlled manner and avoid cheating by letting the weights pull your arms. This can lead to pulled muscles and other injuries. DO USE ACCESSORIES Resistance bands, fitness belts, weights and other accessories help make your workouts more effective. Many of these items are portable, so you can stash them in your bag wherever you go. DON’T FORGET ABOUT POSTURE When your back and core are out of alignment, you’ll tire much faster and put yourself at risk of being hurt. Make sure you’re not overtaxing any one area of your body. DO KEEP TRACK OF YOUR PROGRESS Whether you use a wearable fitness tracker with an app or pen and paper, a detailed log of your workouts can help you visualize your progress. It also helps you make the necessary adjustments you need to achieve your goals. DON’T HOLD YOUR BREATH Forgetting to breathe out when weightlifting or performing any other strenuous activity can put too much strain on your circulatory system. Avoid high blood pressure by exhaling whenever pushing or lifting. DO GET SOME REST Not only should you take a breather between exercises, but you also should make sure you get enough rest at night. Sleeping the recommended seven to nine hours helps your body recover and gives you more energy the next day. DON’T STOP SUDDENLY Slowing down instead of coming to a dead stop when running or jogging gives your body the chance it needs to recover. jsculptfitness.com WORKOUT MOTIVATION TIPS FOR WOMEN Workout Guide Optimal Women’s PLAN AROUND YOUR MOOD If you’re feeling low key, don’t force yourself to do a lot of cardio. Focus instead on yoga, tai chi or another relaxing form of exercise. On the other hand, when you’re stressed or amped up, that’s the time to burn some energy by running or doing strength training. WORK OUT TOGETHER If you exercise with friends, you’ll be less likely to skip your time at the gym. If you can’t get together with a group, you can share your progress with them on social media. KNOW YOUR GOALS Without a specific goal in mind, you’ll be more likely to slack off on your fitness routine. Whether you want to lose 5 pounds, train for a marathon, or want to beat your lap time in the pool, a clear objective will keep you motivated. CREATE A PLAYLIST Music can be a powerful motivator. Curate a workout playlist that you know will give you an emotional boost when you need it the most. Whether you want quiet confidence or a burst of energy, the right song can make all the difference. WEAR A FITNESS TRACKER Wearable devices can help keep you honest by reminding you when you need to move. They also let you compare stats with your friends to embrace your competitive side. STICK TO A PLAN Working out whenever you have time might seem like the best method for your busy life, but it also means you’re more likely to find excuses to avoid it. When planning your week, make sure to give yourself a specific time for fitness so you’ll be less inclined to skip it. Do’s Don’ts DO’S & DON’TS FOR AN EFFECTIVE WORKOUT THE HEALTH BENEFITS OF WORKING OUT BESIDES WEIGHT LOSS A good workout can do so much more than help you lose weight. However, women need to know what to do and what not to do when exercising. Here are some basic tips to help you create a successful fitness routine. REDUCED STRESS Exercising encourages your brain to release endorphins, which help you feel more relaxed afterward. IMPROVED MENTAL FACULTIES Working out gives your mind a boost, as well. You’ll feel more engaged with your daily tasks when you make a workout part of your routine. BETTER DIGESTION Even mild exercise helps your digestive tract by strengthening the muscles in your abdomen and keeping everything moving. LOWERED RISK OF OSTEOPOROSIS Regular exercise helps strengthen your bones, preventing them from losing mass. This can reduce your risk of osteoporosis later in life.

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