Local Trainer finds literature agrees with less common yet more effective female workout format employed with client.
Most of the information regarding female weight training today appears universal. Much of the literature promotes light weight-high rep lifting formats with long bouts of cardio training for toning and tightening the female figure. However, a recent article on female fitness discussed what’s typically a superior workout format for women. In his article Female Training Secrets, Craig Ballantyne discusses the benefits of low volume, slightly heavier weight- full body exercises combined with interval training to lean out and tone women’s physiques. Craig’s findings match my experience with regard to a similar format a female client of my own followed. She engaged in a workout plan based on overall body strength training combined with HIIT (High Intensity Interval training), which is discussed below for cardio. Here’s the workout plan.
Resistance Exercise Protocol:
Begin with multi-joint exercises, paired in mini cycling circuits. (Example: squat rows, pushups on the ball, lunge with bicep curl. Repeat 2 times, 8 reps per exercise and rest when needed). Then build from a workout of 3 circuits up to 5 and finish with 5 minutes of various core abdominal exercises. Once you can complete 10 reps for both sets of each exercise, increase resistance to maintain the intensity of stimulus instead of increasing duration or reps as is often prescribed. Try 2 days per week with 2 days between each workout for good recovery and great results. Finally, I combined her weight program with HIIT (High Intensity Interval Training) to complete the cardiovascular aspect of her workout plan.
HIIT Training:
HIIT Training is basically a type of cardio that employs short high intensity aerobic intervals alternating with moderate to low intensity aerobic intervals based on your max heart rate. In general, high intensity can be estimated to be approximately 80-85%, moderate 50-60% and low 40-50% of max heart rate. Attain your max heart rate by subtracting your age from 220 then calculate percentages from that number. Using this information, my client followed a fairly standard HIIT format of 30second high intensity intervals combined with 1. 5minute moderate intensity intervals. She performed HIIT sessions 2-3 times per week for 25-minute sessions on separate days from her weight lifting program. The HIIT training she followed again coincides with Craig’s sentiments regarding cardio for female weight loss: “As with resistance training, I’ve found the best results are achieved by high intensity cardio intervals rather than lower intensity, longer duration exercise. This form of high intensity cardio will burn calories and fat more efficiently than long cardio sessions”. Now though this resistance and cardio format can be very effective, your well-being is much more important. Read on to ensure to follow the appropriate guidelines before beginning any exercise plan.
Conditioning and Benefits:
As with any exercise program, be sure to explain your program to your physician and
obtain medical clearance from your physician before beginning your exercise program.
Additionally, the above program requires a good base of physical conditioning prior to commencement. If this program is of interest to you, hire a Certified Health and Fitness Professional to assess your level of conditioning and outline a program that fits your personal abilities. This is a challenging program and you should not partake in it without proper professional guidance. Under such guidance this type of program should yield similar benefits to those it bore for my client including: improving her cardio, dropping 12 inches off her hips, toning her tummy and giving her back her waist in just under 3 months.
Best of Health,
Byron Collyer
Women’s Weight Loss Specialist
www. lightenyourlifestyle. com