According to a new report out today, women are getting half the exercise that men get. The team from Oregon State University analysed the fitness regimes of a wide-ranging sample of participants and found that while men got an average 30 minutes of moderate to vigorous activity a day, women only achieved 18 minutes. This is really disappointing news as far as I’m concerned and I don’t think it’s down to laziness either. I know women will claim they are too busy with juggling a job, kids, household but if you haven’t got good health in the first place, you won’t be able to any of it! So women, my advice to you is MAKE time. If you do have children, let your partner look after them while you get some exercise. If your partner is not around, then ask friends and family to help out. But for goodness sake, make time for yourself!
Here are some great tips from Justin Way, from gym chain Pure Gym.
- Buddy up! – Studies have shown that people who train with a partner achieve far better results, as they stay motivated and are more likely to train regularly as they feel guilty if they cancel a gym session!
- Group exercise – Try to break away from your usual routine and try something different like a Zumba class. This will work your body in different and new ways.
- Pump some iron – Many female gym members don’t lift weights due to the fear of having “man muscles”! Physiologically, this would be hard to achieve due to the female hormone, and lifting weights will develop good muscle tone and elevate your metabolic rate.
- Push yourself – Next time you workout, aim to go one step better than your last workout – whether this means running faster or for longer, or trying a new piece of kit or a class.
- Fad diets – Following these will make your weight yo-yo! Aim for a balanced diet full of healthy fruit and vegetables, grains and seeds. Combine this with exercise and the weight will come off, and most importantly stay off.
- Stay hydrated – Many women find it hard to stomach the recommended 2 litres of water per day. Start by purchasing a 1 litre bottle, and set yourself a target that you need to drink half of it by 1pm & the other half by 9pm. You will soon get into the habit of reaching for the bottle and gradually advance to 2 litres per day.
- Stretching – by spending 10 minutes stretching your major muscle groups you will recover much quicker, meaning you will feel less pain in the morning.
- Crunch myth!! – Performing endless repetitions of crunches will not make your tummy flat, a good diet and well structured, varied routine will.
- Posture – Ensure you sit correctly whilst at home, in the office, or even whilst driving. This will force your deep core muscles to fire up, resulting in a flatter-looking stomach.
- Celebrity exercises – Do not get caught up in celebrity fads – remember that they have personal trainers working with them on a varied routine. New technologies such as vibration platforms are fantastic, but we recommend using them alongside a wide variety of other exercises. Variety is the spice of life!