Exercises For Weight Loss For Female
One of the main reasons for various health disorders in females is associated with obesity. Obesity is such a complicated health issue that a single factor cannot determine the reason behind it. Causes can be individual behaviours or genetics as well. Behaviour includes, but not limited to, physical inactivity, change in dietary regime, side effects of medications, etc. Obesity is a serious condition as it reduces the quality of life and leads to self-esteem issues. It is also associated with diabetes, heart stroke and various types of cancer as well.
How a person’s body reacts to high-calorie food intake determines that genes play a major role in developing obesity. However, families should encourage their members to follow healthy eating habits and work on becoming physically active by doing effective weight loss exercises.
Obese people are more likely to get any serious diseases like high blood pressure, high cholesterol, heart strokes, gallbladder disease, breathing problems, mental issues such as clinical depression or anxiety, body pain, etc.
BEST TIME TO DO EXERCISE
While it totally depends on the person’s schedule to take out time for some physical activity, the most effective time can be morning and evening.
During the morning, exercise helps a person to start their day with a high dose of endorphins, high dose of cortisol, triggering a positive feeling that can help a person stay active throughout the day.
Working out on an empty stomach has a major role in burning stored fat, making it the best time to lose weight. Our body draws more energy from the stored fats, due to the elevated levels of cortisol and growth hormone in the morning.
Researchers found that walking briskly for a duration of 45 minutes in the morning will make you get less distracted by delicious foods as compared to if you don’t exercise at all.
Following a particular set of exercises, every day in the morning can help in getting proper sleep and improves metabolism which ultimately signifies that you will burn calories throughout the day.
During the evening, our body temperature is at its highest and the ability to perform any task is at the peak. Due to the increase in body temperature, exercise helps in optimizing our muscle function and strength. It implies that our body is ready to exercise, making the evening hour a very effective time of the day to workout.
At dusk, our heart rate and blood pressure are at a stable state, which makes our body less vulnerable to encounter any injury. This also helps us in improving our performance during the workout. However, try to avoid working out after dinner as it may make it a daunting experience for you to get a good sleep.
Exercising regularly without disrupting your schedule is what matters the most. The benefits of a workout are innumerable. From reducing stress to improving skin, fitness and flexibility to fighting various illnesses.
TYPES OF EXERCISES
A lot of exercises will help you lose weight. Some common calorie-burning activities include walking, jogging, running, cycling, swimming, weight training, yoga, pilates, etc. but many females tend to believe that one type of exercise is sufficient enough to get a healthy body but researchers have emphasized the fact that all four types of exercises (endurance, strength, balance and flexibility) are necessary for the overall improvement of the body. Also, one type of exercise might make you feel bored after some time and it might increase your chance of getting injured so why not try out something new every once in a while?
Endurance exercises: Commonly known as aerobics, helps in stabilizing heart rate. These physical exercises keep a person healthy and improve their ability to perform any task without getting tired. Endurance exercises help in fighting any kind of heart and lung ailments. It helps in dealing with diabetes, colon and breast cancer as well. Exercises that raise endurance are brisk walking, jogging, yard work, dancing, climbing stairs, biking, swimming, playing sports such as tennis and basketball.
Some safety tips to keep in mind during endurance workout:
For rehearsal, do some light exercises such as walking, this will help your body to warm up and cool down before and post your endurance workout respectively.
Endurance exercises should not make you feel dizzy or cause pain in the chest. Stop your exercise at once if you feel any kind of discomfort.
Do not neglect to drink plenty of fluids because endurance exercises make you sweat a lot.
Wear helmets and take all the safety precautions if you are going to be exercising outdoors to prevent any kind of injuries.
- Keep testing your exercise level by talking. If you’re breathing heavily but can still have a normal conversation without any discomfort then it is moderate-intensity exercise. If you experience heavy breathing and are unable to talk, it is vigorous-intensity exercise.
Strength exercises: Building muscle strength is now more essential for females than males. Being strong enough to carry out any activity and fight back whenever and wherever required makes a woman feel powerful and independent. From day to day activities like walking up a staircase holding heavy bags, to punching a man who is giving you a hard time, strength exercises have numerous hidden benefits. Using ‘weights’ can help in improving muscle strength, which is also called ‘resistance training’. Initially, use light weights and then eventually you can keep on adding more weights to improve your strength.
Stretchy bands with different strengths can be used in order to increase power gradually. A beginner should use a light band until they are comfortable to move on to a stronger band. Some strength-building exercises are weight lifting, arm curls, wall pushups, using resistance bands, etc.
Some safety tips to keep in mind while doing strength exercises:
Breathe out as you push or lift and breathe out as you relax.
Don’t try to hold your breath for a long time during strength exercises.
- Breathe regularly while doing strength exercises.
Balance exercises: Balance exercises help a person to restrict any kind of fall that can have serious consequences given the fact that adults are so prone to falling. Lower body strength exercises also improve balance, like standing on one foot, standing from a seated position, the heel-to-toe walk, and the Tai Chi (moving meditation) exercise which involves moving the body slowly while breathing.
Some safety tips to keep in mind while doing balance exercises:
Ask someone to help you with balance exercises or use a sturdy chair.
- Wear comfortable clothes.
Flexibility exercises: One of the most common flexibility exercises is stretching. It will help you to reach down easily to tie your shoes or look over your shoulder when you reverse your car. Flexibility exercises include leg stretch, back stretch exercises, inner thigh stretch, etc.
Some safety tips to keep in mind while doing flexibility exercises:
Do not stretch so much that it starts hurting.
Stretch after a warm-up.
Stretch after endurance or strength exercises.
- Always keep a normal breath while holding a stretch.
BENEFIT OF DOING EXERCISE
The major benefit of doing exercise is to lose weight but there are some additional benefits as well like:
- Decreases the risk of premature dying
- Decreases the risk of developing colon cancer
- Decreases anxiety and depression
- Decrease the risk of developing diabetes
- Helps in promoting psychological well-being
- Helps in building muscles
5 TIPS TO IMPROVE YOUR WORKOUT REGIME
- Working in the yard.
- Taking stairs instead of the elevator.
- Walking on the terrace.
- Doing all the daily house chores at an increased speed.
- Going for a short walk after dinner.
APPROPRIATE EXERCISES FOR OLDER WOMEN
Older women who exercise regularly are less likely to develop any kind of illness like high blood pressure, Alzheimer’s disease, diabetes, obesity, etc. It also helps in improving immunity, digestive function and body balance. Start your exercise slowly, do not jump into intense workouts. Make a proper stretching routine before trying out any type of other exercises.
This will allow your muscles to relax and you will be less likely to injure yourself when you do the actual training/exercise. Aerobic exercises help in overall fitness because they increase the body’s stamina and ability to use oxygen. Your age should never be a barrier to perform any type of physical activity that meets your fitness needs!
EXERCISES TO DO AT HOME
Since the pandemic is in no mood to meet a dead-end, you can try out some effective exercises that can be carried out indoors. Planks, crunches, skipping, mopping, squats, lunges are some most effective indoor workouts that help in weight loss. Indoor exercises have a lot of benefits like:
- You will stay away from pollution.
- You will be less likely to be distracted by your surroundings.
- You can have a fixed routine for your workout sessions.
- You will be able to give maximum performance as indoor exercises reduce your chance of getting injured.