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.

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.