1 Walking
But aside from weight loss, walking has definite pros. Researchers looked at data from the National Runners’ Health Study and the National Walkers’ Health Study and found that people who expended the same amount of calories saw many of the same health benefits. Regardless of whether they were walking or running, individuals saw a reduced risk of hypertension, high cholesterol, diabetes, and improved better cardiovascular health.
From:
http://greatist.com/fitness/walking-good-workout-running
2 Calf raises
Doing calf raises will help strengthen your gastrocnemius and soleus muscles. In other words, calf raises strengthen your lower legs. There are a lot of different ways to do calf raises, but one of the easiest—and most effective—is doing the standing raise. This video further details how to do a stationary calf raise:
From:
http://greatist.com/
3 Jogging
Here are three good reasons to pick up the pace when you exercise: It's easier than you think, you'll get fitter and healthier in no time, and you'll reach your weight loss goals faster.
"Women who run more than 10 miles a week have slimmer waists, narrower hips, lower blood pressure, and higher levels of 'good' HDL cholesterol than do those who exercise less intensely," says Paul Williams, PhD, a researcher at the University of California, Berkeley, and lead investigator of the landmark National Runners' Health Study of more than 9,000 people.
Yet all these benefits are lost on millions of women who are afraid to take that first quick step. "They think it's just for jocks, or they've tried it before and hated it," says Jane Serues, a women's running coach based in Springtown, PA, and founder of First Strides, a beginner walking and running workshop for women.
The secret, she says, is getting your muscles, connective tissues, and joints accustomed to the higher intensity by slowly sneaking jogging into your walking workouts. "I've seen hundreds of women who thought they could never run a mile just glow when they finish a 5-K [3.1-mile running event].
From:
http://www.prevention.com/fitness/fitness-tips/walking-and-jogging-workout-weight-loss
4 Dancing
Aerobic and Anaerobic. Dance is a great form of exercise because it provides you with both aerobic and anaerobic movements. Our bodies need a combination of both types of exercise in order to be at their healthiest. In dance, aerobic exercise can be achieved by jumping, swaying, twirling, etc. Anaerobic exercises include holding squat positions, lifting someone else or your own body, and balancing. There are endless possibilities when it comes to getting a complete workout through dance.
Constantly changing. There is an unending supply of dance moves. Thus, it is very difficult to get bored with creating new dance moves. Once you get the basics down, a whole world of options will open up to you. You can try formal dance moves, such as the steps of ballroom dances or ballet. If you are more interested in trying out more modern-style dances, you can expand upon hip-hop or jazz moves. Dancing is far less boring than jogging on the same old treadmill everyday.
Creative outlet. One thing that dancing can provide that jogging and regular gym exercises can’t is a creative outlet. You are free to invent new forms, choose your own music, and even put makeup and costume to your dance routines. Wearing a costume while jogging would illicit some very strange looks.
Improve flexibility. One thing that jogging doesn’t do is to help your muscles become more flexible. Dancing, on the other hand, stretches your body in new ways that you’ve never tried before. Improved flexibility is great for your body’s physical health, because it reduces your chances of injury in a fall or sprain, and speeds up the time it takes your muscles to heal after a workout.
Music inspires. Surely you have noticed that most people jog with headphones in their ears. Oftentimes, they have a specific exercise playlist they listen to because the beat of the music helps them go faster and push themselves. The same can be said for dance, except there are far more options. With jogging, you have to find music that goes at just the right pace to push your steps. With dance, music can change from slow to fast to pauses, all in a matter of seconds. It’s your job to keep up! Your freedom of music choice is nearly endless when you are looking for something to dance to! Even classical musical can get your arms and legs flowing.
From:
http://www.business2community.com/health-wellness/five-reasons-why-dancing-is-great-exercise-091772
5 Aerobic classes or dvds
Muscle & Strength: Weight Training for Women, Day 1
Katy Hearn: Fitness Model, Total Body Workout Exercise to build muscle
30 Minute Full Body Workout to Burn Calories
5 beginner core strength exercises
5 great ab exercises for women
But aside from weight loss, walking has definite pros. Researchers looked at data from the National Runners’ Health Study and the National Walkers’ Health Study and found that people who expended the same amount of calories saw many of the same health benefits. Regardless of whether they were walking or running, individuals saw a reduced risk of hypertension, high cholesterol, diabetes, and improved better cardiovascular health.
From:
http://greatist.com/fitness/walking-good-workout-running
2 Calf raises
Doing calf raises will help strengthen your gastrocnemius and soleus muscles. In other words, calf raises strengthen your lower legs. There are a lot of different ways to do calf raises, but one of the easiest—and most effective—is doing the standing raise. This video further details how to do a stationary calf raise:
http://greatist.com/
3 Jogging
Here are three good reasons to pick up the pace when you exercise: It's easier than you think, you'll get fitter and healthier in no time, and you'll reach your weight loss goals faster.
"Women who run more than 10 miles a week have slimmer waists, narrower hips, lower blood pressure, and higher levels of 'good' HDL cholesterol than do those who exercise less intensely," says Paul Williams, PhD, a researcher at the University of California, Berkeley, and lead investigator of the landmark National Runners' Health Study of more than 9,000 people.
Yet all these benefits are lost on millions of women who are afraid to take that first quick step. "They think it's just for jocks, or they've tried it before and hated it," says Jane Serues, a women's running coach based in Springtown, PA, and founder of First Strides, a beginner walking and running workshop for women.
The secret, she says, is getting your muscles, connective tissues, and joints accustomed to the higher intensity by slowly sneaking jogging into your walking workouts. "I've seen hundreds of women who thought they could never run a mile just glow when they finish a 5-K [3.1-mile running event].
From:
http://www.prevention.com/fitness/fitness-tips/walking-and-jogging-workout-weight-loss
4 Dancing
Aerobic and Anaerobic. Dance is a great form of exercise because it provides you with both aerobic and anaerobic movements. Our bodies need a combination of both types of exercise in order to be at their healthiest. In dance, aerobic exercise can be achieved by jumping, swaying, twirling, etc. Anaerobic exercises include holding squat positions, lifting someone else or your own body, and balancing. There are endless possibilities when it comes to getting a complete workout through dance.
Constantly changing. There is an unending supply of dance moves. Thus, it is very difficult to get bored with creating new dance moves. Once you get the basics down, a whole world of options will open up to you. You can try formal dance moves, such as the steps of ballroom dances or ballet. If you are more interested in trying out more modern-style dances, you can expand upon hip-hop or jazz moves. Dancing is far less boring than jogging on the same old treadmill everyday.
Creative outlet. One thing that dancing can provide that jogging and regular gym exercises can’t is a creative outlet. You are free to invent new forms, choose your own music, and even put makeup and costume to your dance routines. Wearing a costume while jogging would illicit some very strange looks.
Improve flexibility. One thing that jogging doesn’t do is to help your muscles become more flexible. Dancing, on the other hand, stretches your body in new ways that you’ve never tried before. Improved flexibility is great for your body’s physical health, because it reduces your chances of injury in a fall or sprain, and speeds up the time it takes your muscles to heal after a workout.
Music inspires. Surely you have noticed that most people jog with headphones in their ears. Oftentimes, they have a specific exercise playlist they listen to because the beat of the music helps them go faster and push themselves. The same can be said for dance, except there are far more options. With jogging, you have to find music that goes at just the right pace to push your steps. With dance, music can change from slow to fast to pauses, all in a matter of seconds. It’s your job to keep up! Your freedom of music choice is nearly endless when you are looking for something to dance to! Even classical musical can get your arms and legs flowing.
From:
http://www.business2community.com/health-wellness/five-reasons-why-dancing-is-great-exercise-091772
5 Aerobic classes or dvds
Cize: The end of exercize
Muscle & Strength: Weight Training for Women, Day 1
Katy Hearn: Fitness Model, Total Body Workout Exercise to build muscle
30 Minute Full Body Workout to Burn Calories
5 beginner core strength exercises
5 great ab exercises for women
