Women's gym fitness program

Each training session accounts for more than 60% of strength, 20% of aerobic, and 20% of stretching and relaxation. Priority is given to covering the pushing and pulling movements of the buttocks, legs, core, and upper body. There is no need to pursue extremely low body fat, and there is no need to be afraid of building "bulky muscles" - women's natural testosterone levels are only 1/20 of men's, and it is difficult to develop exaggerated muscle lines without taking drugs and practicing hard.

When I first applied for a card, I had a colleague who believed in the "fat brushing method" on the Internet. Every day after get off work, he would run for 40 minutes and then add Pamela for 20 minutes. After half a month, his knees hurt and he had to struggle to go up and down the stairs. My aunt postponed it for 10 days and the weight has not moved. When she met me, she complained that fitness was useless. In fact, it's not that it's useless, but the plan she chose is not suitable for ordinary people who work nine to five and often work overtime. They don't eat much every day, and they only do aerobics, so all they lose are muscles. The basal metabolism is getting lower and lower, and naturally the body plateaus faster.

The issue of training differentiation that is currently making a lot of noise on the Internet, to put it bluntly, each has its own applicable scenarios: those who advocate five-point differentiation (training one part of the chest/back/shoulders/arms/legs every day) mostly have a certain training foundation, can devote more than 5 days a week to the gym, and want to target targeted sculpting For advanced players with muscle lines, if you can only do it 3 or 4 times a week, if you do the five-point split, you can only train one part once a week, which is not enough stimulation. It is better to choose upper and lower limb differentiation or full-body training, which can cover the main muscle groups every time, and is much more cost-effective.

I now go there 4 times a week, twice for upper limbs and twice for lower limbs. After changing clothes each time, I don’t touch the aerobic equipment. I take an empty bar or 2.5kg dumbbells and do two sets of squats and two sets of bent over rows to activate the joints. It is much more effective than slowly swinging on the elliptical machine for 10 minutes. On the day of glute and leg training, there are usually 4 groups each of Romanian deadlifts, hip thrusts, and lunges, 12-15 times each. The weight is just as heavy as you can’t help but bite your back molars when you do it for the 12th time. Don’t try too hard to go heavy, as it will hurt your waist, and don’t always use a 2kg dumbbell for paddling. Your butt won’t curl up after half a year of practice.

When it comes to deadlifts, there has been a quarrel in the circle for a long time: some coaches say that novices must not do deadlifts, as bending over can easily injure their backs.； Some people say that starting with Romanian deadlifts and light weights to find the feeling can actually improve the false hip width and back pain caused by sitting for a long time. My own experience is that if you don’t have anyone to guide you, first practice more hip hinge movements in front of the mirror, that is, the feeling of sitting back with your butt and straightening your back. Find the right feeling of exertion before adding weight. If you are really not sure, it is absolutely fine to start with the glute bridge first. There is no need to injure yourself by practicing "ace moves" just to follow the trend.

By the way, don’t always stare at your phone while practicing. Take a 3-minute rest for a set of exercises. After an hour, the actual practice time is less than 20 minutes. It’s really a waste of money. I have seen a sister in the strength area before. She used a 1kg dumbbell to practice lateral raises. She practiced a set of Douyin for 5 minutes. Her face did not turn red after two hours. In the end, she took a photo and left. It is really better to lie down at home and do the exercises, and save the need to run back and forth.

You don’t have to do aerobics every time. If your training goal for the day is to build muscle, just walk uphill for 10 minutes at most after training. Don’t run for half an hour as soon as you start, which will consume all the muscles you just built. If you want to control your weight recently, put aerobics after strength training. Walking at an incline of 12 and speed 4 for 20 minutes is much kinder to your knees than running for half an hour, and it is easier to persist.

There is also the question of whether you can practice during menstrual period that everyone is most concerned about. There is really no standard answer: some girls can’t straighten their backs due to pain in the first three days, so just lie down and drink brown sugar water. Don’t hold on to practice. The pain will cause you to faint and the gain will not be worth the loss.； If you don’t feel anything, or even do some exercises to relieve soreness, then do some shoulder, back, and core exercises for 20 minutes. It’s totally fine. Just don’t do exercises that put too much pressure on your abdomen. During the first three days of my menstrual period, I usually only train my upper limbs and reduce the weight by half. After training, I feel much better and I don’t always feel heavy.

As for whether you should hire a personal trainer, it really depends on your own situation: if you have a strong learning ability and are willing to spend time watching the action explanations of reliable bloggers such as Uncle Jeff and Handsome Soserious on Bilibili, and slowly feel the strength in front of the mirror, you can practice it by yourself, and there is no need to spend that money.； If you are afraid of getting injured if your movements are wrong and you can't control yourself and keep paddling, it's worth finding a certified personal trainer who will teach you the basic movements in 3 or 5 classes. I had three classes with a personal trainer to learn deadlifting. I always felt sore in my back, but after adjusting my position and strength, I only had soreness in my butt after the exercise. It was well worth the money.

To be honest, fitness is really not a KPI that requires all-out effort. I worked overtime until nine last week, so I went to the gym for 40 minutes and did 3 sets of shoulder training + 20 minutes of climbing. It was better than sitting at home eating snacks. There is no need to compare weight with others, no need to compare body fat percentage with bloggers, and no need to copy other people's plans. If you feel comfortable all over after practicing, your butt is more upturned when you wear jeans, you don't breathe when you climb the fifth floor, and your back is no longer hunched, then this plan is the most suitable for you. After all, we exercise to make ourselves more comfortable, not to make ourselves suffer, right?