Weight Loss Exercises for Women

Since men and women are structurally different, exercise regimes need to be tailored to address these differences. Most women tend to gain weight around the hips and thighs, while men tend to get heavier around the middle. Weight loss exercises focus on targeting these problem areas as well as toning the entire body. Women tend to be comparatively smaller in size and stature, which translates into lower daily calorific requirements as compared to men. Diet plays an important role when embarking on any weight loss program. Although fitness routines concentrating on effective weight loss exercises for women may typically involve the same duration of exercise as men, the types of exercises and the intensity will vary.

An effective weight loss routine is one that incorporates cardio, weights and core strengthening exercises. Always remember to stretch and warm up before starting any kind of fitness regime, and cool down once you're through. If you're starting out, keep it gradual and listen to your body. Only increase the intensity once you're able to cope with your current routine. Stay hydrated, stay healthy and stop immediately if you feel any kind of pain.

Cardio Exercises
Cardiovascular exercises are exercises that raise your heart rate, and are one of the best way to lose weight. To put it simply, any activity that works up a sweat and makes your heartbeat faster, qualifies as a cardio exercise. The higher the intensity of your cardio workout, the better the effect. The best part of a this workout is that it is good for heart health and also an effective weight loss promoter. Following are some cardio workout routines that will help promote weight loss:

Running
Probably the least complicated but most effective, running and jogging is an all round cardio workout that doesn't need a fancy gym membership to get you started. A well-fitting pair of shoes and you're good to go. If you're new to running, start slow and keep increasing the duration gradually.

Swimming
This is a low impact cardio exercise, but another great workout for the entire body. It raises the heart rate and uses the entire body, especially the arms and legs. Swimming aids in toning muscles and keeps you fit and healthy.

Cross Trainers
Also called elliptical machines, cross trainers complete a full body workout and also allow you to choose the intensity you prefer. Cross trainer benefits include low joint impact and less likelihood of joint pain, so they are suitable for all age groups. They are also beneficial for effective fat burn around the thighs and arms since they work the muscles in these areas.

Strength Training
It's unfortunate that many women don't incorporate a strength training program into their fitness regimes, though it's as important as cardio when it comes to weight loss. In fact, only a combination of cardio and strength training can give you a fit, toned body, which is what most of us put ourselves through the grind for. Many women harbor the misconception that weights will make the body muscular and bulky, whereas what weights actually do is work on the flab and increase muscle mass. Men have high levels of testosterone, which helps them build large muscles, while testosterone levels in women are significantly lower, the reason why they are structurally less bulky than men. Weight training is especially important for women since it strengthens bones and guards against osteoporosis. The best part is that strength training doesn't always need complicated fitness equipment, so it's a good option when it comes to exercising at home. A good strength training program will work on different groups of muscles on alternate days, which allows your muscles to get the rest that is imperative to avoid injury from overuse. Following are some important points to keep in mind during strength training:

Build Muscle Mass
Muscles need to be worked at a capacity that is higher than what they are used to, in order to build strength. When you start out with weights, aim at working with a weight that allows you to complete a set of repetitions; you need to be able to complete the set, but just about. The last repetition should tire you out, but you need to be able to maintain form when doing it. The more you work out, the more your body's capacity will increase, so keep at it.

Increase the Intensity
As your body learns to work with weights and muscles get adapted to stress, make sure you increase the intensity of your workout gradually and proportionately. This could mean increasing the weights lifted, increasing the repetitions per set or the duration of your workouts.

Take Rest
Strength training stresses the muscles and adequate rest is imperative for your body to be able to recuperate and further benefit. If you exercise on consecutive days, make sure you don't work the same muscle groups, so divide your weekly schedule accordingly. Most women will benefit from alternating days of cardio and strength training for effective weight loss.

Core Exercises
The abdominal area is a common problem area for both men and women, so make sure you incorporate exercises for the abdomen in your routine. Core exercises focus on strengthening the back and pelvic muscles as well as the abdominal muscles. They also improve body posture and overall strength and balance. Most women make the mistake of only practicing basic crunches and leaving it at that, whereas you need to include core training in all weight loss routines. If you're looking for exercises to do at home, core training fits the bill. Include abdominal crunches, bridge exercises, abdominal leg presses, reverse crunches, oblique crunches, segmental leg presses and the plank, in your core exercise routine.

Any effective routine needs to include all the above weight loss exercises. However, in addition to a combination of cardio, strength training and core strengthening exercises, remember to eat healthy, drink lots of water and get enough rest. Welcome to a healthy life!