Workouts for Women


THE 5 INDISPENSABLE ELEMENTS OF AN EXERCISE ROUTINE The 5 Indispensable Elements of an Exercise Routine Do you get the most out of your exercise routine? Are you satisfied with the results? Have your muscles become stronger and more resilient? Do you feel all your body parts properly strained? If you have doubts regarding any of these questions, check out the suggestions in this article.

The supreme exercise routine should incorporate: aerobic fitness, muscular fitness, stretching, balance training and core stability. These are the essential pillars of training for everybody, irrespective of sex and age.

Aerobic fitness

This part of training encourages your heart and lungs to work better supplying the body with more oxygen. Aerobics keep you in good shape so that no everyday task can catch you off guard (think about that next time you’re late and you’re actually running for your bus). All you need to stay fit is some 30 minutes in as many days of the week as possible. If you can’t spare that much, do your daily aerobic training in portions. Anything that puts larger muscles into practice and speeds up your heart rate counts as an aerobic activity (walking, jogging, cycling, swimming, dancing or water aerobics).

Muscular fitness

Some types of exercise aim at building muscles and strengthening bones. These are often performed with the help of medicine balls, resistance machines or bands, free or homemade weights (fill a plastic bottle with water or sand). Resistance in training can be also obtained from your own body weight. Remember, muscle build helps you eliminate fat. Moreover, the greater your muscularity, the faster your metabolism. This is the speed with which your body decomposes consumed calories to get the necessary energy.


The training components mentioned in the last two paragraphs cause muscles to contract and flex. Stretching, however, is equally important. It is pertinent to the range of motion of your joints, muscle flexibility and overall posture. Stretching is also practiced as a stress-relieving strategy. One of the most suitable activities for flexibility is yoga. Stretching should ideally follow training because this is when muscles are warmed up. If you tend to skip regular training sessions, do some stretching a few times a week. Start by walking or doing an exercise that you like for about 5-10 minutes.

Balance training

You may be surprised to learn that balance has nothing to do with endurance, strength or flexibility. It requires a special training. The more we advance in age, the poorer our balance becomes. If you wish to better your balance, you can take up Tai Chi or yoga.

Core stability

Muscles that construct the abdomen, the lower back and the pelvis are referred to as core muscles. Along with safeguarding these body parts, they also serve as a link between the upper and the lower body, bridging movements generated there. Activities that target these muscles have beneficial effects on the spine and can alleviate back pain. Core stability training centers on activities that involve the trunk of your body without any support. If you spend a lot of time at your desk or in front of your computer, replace your chair with an exercise ball.

An old saying has it that people with a strong grip, fast walk, easy balance on one leg and capable of rising quickly from a chair lead the longest and the healthiest lives.

However good and recommended the above ideas are, note that you should always consult a specialist if you are pregnant, taking medication, have recently undergone a surgery or suffer from other health issue and consider taking up a sport. Fitness instructors always advise true beginners to start with a gym class where they can be monitored all the time. Remember, only professionals can guide you through the labyrinth of training programs and sessions, so don’t experiment yourself. The essence of a single exercise is in its execution. If you don’t do an exercise the right away, you will not only fail in your objectives and waste your time, but also inflict damage or an injury to your body