Trainingsprogramm für Frauen Teil I

You go to the gym to tone your body, but you don't really know how to work out. The best would be a combination of resistance and weight training, cardio and stretching that will help you tone your muscles and shape your body the way you want it to be. The following workout plan for women is designed to do just that.

The preparations

This hard workout plan is specifically designed for the needs of women. Before you start, you should be sure that you are in the necessary health and fitness condition. If you are not sure yourself, you should consult a doctor for a health check. If you are just starting out with fitness training, you will need to adapt the training plan to your fitness level so that you can complete the full program. If you are a beginner, you should do only two sets of resistance training and only six minutes of cardio. In any case, you should do the complete warm up, stretching and cool down program. This is very important.

The warm up

The first part of any training plan is the warm-up. It should increase your heart rate, blood pressure, oxygen consumption and muscle elasticity, dilate your blood vessels and warm up your muscles.

A good warm up consists of two phases:

1. warming up the muscles through cardio training. It serves to get more blood flowing to your muscles and warm up your tendons and ligaments, reducing the risk of injury. Any low intensity cardio workout is good for this.

2. stretching and flexibility. This must be done before the warm-up workout and is equally important for both men and women, depending on which cardio activity is chosen. For example, you need to stretch your quadriceps before going on the cycle ergometer. The warm-up should last between five and ten minutes.

The Cool Down

A cool down is done to slow down the circulation after a cardio workout. If you stop the workout suddenly, it can be dangerous. You slow down the intensity of the workout to ensure blood circulation in the body. For a thirty minute cardio workout, a cool down should last five to ten minutes.

Stretching

Stretching your muscles before training has a positive effect on mobility and reduces the risk of injury. Perform the following stretching exercises, which should be held for about twenty to thirty seconds (1 to 3 repetitions), before your workout:

Upper back: Hold on to a piece of equipment with both hands. Now bend your upper body slightly forward and first make a pulling motion with your right hand. Then do the same with the left hand.
Triceps: Raise your right arm above your head and bend your elbow so that your right hand is behind your head. Now take your left hand and pull your right wrist back as far as you can without pain. The right elbow points to the ceiling. Hold this position and then do the same with your left hand.
Chest: Stand in front of a piece of equipment and hold onto it with one hand. Your arm should be stretched and parallel to the floor. Now slowly turn away from the machine so that your arm moves behind your body.
Shoulders: Take your right elbow with your left hand and slowly pull it across your torso. Then do the same with your left elbow.
Biceps: Extend your right arm forward so that your palm is facing up. Place the palm of your left hand under your right elbow and now slowly press it into your left hand to stretch the biceps.
Gluteus and leg biceps (posterior thigh muscle): Sit on the floor and stretch your legs straight out in front of you, then slowly bend your upper body forward until your hands reach the tips of your toes. Now hold this position when you feel an intense stretch in your leg biceps.
Quadriceps (anterior thigh muscle): Stand in front of a piece of equipment and hold onto it with your right hand. With your left hand, take your left ankle and pull your lower leg back while bending your knee.
Calves: Place two weight plates on top of each other on the floor and stand on them with your toes. Hold on to one with your hands and now slowly walk down with your heels until you feel the stretch in your calves.
Abdominal muscles: Stand up and place your hands on your hips. Now slowly lean your upper body back until you feel the stretch in your abdominal muscles.
Of course, the stretching exercises should always be performed for both sides of the body, left and right.

Resistance training

In the following workout plan, designed specifically for women, you should do two to four sets of each exercise. Always finish all sets of an exercise before moving on to the next, which means you are not doing circuit training. You must do eight to ten repetitions of each exercise. This is the ideal number for toning your body.

The reasons are:

Maximum growth can only be achieved by activating the full spectrum of muscle fibers, and a medium number of repetitions is better for this than a low or very high number, because this trains both the fast contracting and slow contracting muscle fibers.
A medium number of repetitions is also suitable for causing a maximum release of hormones. This comes from the deposition of lactic acid in the muscles, which then promotes growth.
A medium number of repetitions also brings the growth-promoting pump to your muscles. This not only brings temporary fullness to your muscles, but also promotes hydration in the muscle cells. Studies have shown that a hydrated cell promotes protein synthesis and this stimulates the cell to grow. The weight should be chosen so that the last few repetitions of a set are very strenuous. If the last reps are too easy, you need to go to a heavier weight. If you can't do at least eight reps, the weight is too heavy. It may take a few days to find the ideal weight. The pauses between sets should be 60 to 90 seconds long. This is enough to recover while maintaining the aerobic effect. The fitness training plan for women below should not be performed on consecutive days, but ideally Monday, Wednesday and Friday. Cardio training should be done on the days in between. The training plan for this follows in the second part.