Best Exercise Routines for Women

Many men want to build large muscle mass. Most women do not, so they should not try to train or exercise in the same way men do. While aerobics burns a lot of calories, women shouldn't neglect strength training. Weight training increases bone density and helps prevent osteoporosis. Circuit training strengthens the heart and the muscles. Functional training improves muscular coordination, which leads to a decreased risk of injury, while full-body movements increase the body's ability to burn fat. Circuits, functional training and full-body movements allow women to reap these benefits while limiting muscle growth.

History

The first health clubs began popping up in the 1950s. These clubs were designed primarily for men, particularly bodybuilders and athletes. With the implementation of Title IX in 1972, which banned sex discrimination in schools, women began to get the same athletic opportunities as men. In the late 1970s and throughout the 1980s, women flocked to aerobics classes and largely avoided weight training. While aerobics classes burn a lot of calories, they don't build muscle well, which is why weight training is necessary for all-around fitness. Women can lift weights without gaining an extraordinary amount of muscle.

Types

The best exercise routines that meet the goals of most women are circuit training, functional strength training and full-body training. These types of workouts increase the heart rate, which burns fat. Circuits, functional training and full-body movements also restrict local fatigue, reduce stress on individual joints and increase coordination.

Features

A circuit-training workout involves movements for different parts of the body with little or no rest between sets. A sample circuit-training workout would involve an exercise for the legs followed by exercises for the chest, back, shoulders, biceps and triceps, with no more than 30 seconds of rest between exercises.

Functional strength-training exercises mimic everyday body or sporting movements and have a high carryover from training to life. These are usually sport-specific exercises. For example, an individual wishing to be a better golfer will use bands to perform resisted golf swing motions that mimic a golf swing.

Full-body training is characterized by movements that use multiple muscle groups, such as a squat with an overhead press. When performing this movement, begin with your feet shoulder-width apart and hold dumbbells at your shoulders. Bend your knees and hips to lower your backside toward the floor. Then, while straightening the legs, press the dumbbells over your head. Bring the dumbbells back down to your shoulders and repeat.

Expert Insight

When putting together exercise routines, women need to understand their goals. Getting "toned" is not a goal. Losing fat is a goal. Gaining muscular density is a goal, and so is training to perform well at an athletic event. Follow an exercise routine designed to reach your goals, and work hard during workouts. When you improve your workout performance, the aesthetic results will follow.

Misconceptions

Many women say they stay away from strength training because they don't want to get "bulky." Human growth hormone and insulin make it possible for women to build muscle as the body adapts to the exercise demands placed upon it. If a person is consistently lifting heavy weights, the body responds by adding muscle. Circuits, functional training and full-body movements require the exerciser to properly lift lighter-than-maximum weights. These types of routines limit muscle growth while offering all the other rewards of exercise, such as increased bone density, a stronger heart and decreased body fat.