{"id":1976,"date":"2017-07-04T06:51:40","date_gmt":"2017-07-04T06:51:40","guid":{"rendered":"https:\/\/blog.fitnfemale.de\/?p=1976"},"modified":"2018-03-25T11:54:12","modified_gmt":"2018-03-25T10:54:12","slug":"training-program-for-women-part-i","status":"publish","type":"post","link":"https:\/\/fitnfemale.com\/en\/training-program-for-women-part-i\/","title":{"rendered":"Training program for women part I"},"content":{"rendered":"

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.<\/p>\n

The preparations<\/h2>\n

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.<\/p>\n

The warm up<\/h2>\n

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.<\/p>\n

A good warm up consists of two phases:<\/p>\n

1. warming up the muscles through cardio training.<\/strong> 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.<\/p>\n

2. stretching and flexibility<\/strong>. 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.<\/p>\n

The Cool Down<\/h2>\n

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.<\/p>\n

Stretching<\/h2>\n

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:<\/p>\n