It is essential to perform regular exercises to improve athletic performance. However, when a female athlete is involved, knowing where to begin and the best workouts is a big challenge. Physical experts encourage female athletes to set aside at least an hour of aerobic workouts for 5 to 7 days a week, and 2 or 3 days of resistance training during the week to improve resistance training. Through most women are not okay with lifting weight machines, to maintain a good shape as a female athlete, you need to involve an array of devices such as smith machines to keep a beautiful body shape. Stretching after exercising can also boost athletic performance and prevent serious injuries. If you experience any signs of frustrations after a lengthy workout, you should consider your exercise or consult a workout professional. Below are some of best workouts for female athletes.
- Aerobic workouts
Athletes who are interested in an excellent workout plan, incorporating aerobic workouts are a must. To improve your athletic performance and maintain your health, pick exercises that march your sport. For example, if you are a female swimmer, you should embrace swimming in your workout routine, if you are a cross-country athlete, you need to include running and jogging. Cross training is also vital in athletics. It is a type of workout where athletes perform several activities to boost and maintain their athletic fitness and performance while playing baseball. It is also an excellent way to kill boredom and encourage working out. To be on the safe side, set aside sixty minutes of aerobic workouts 5 to 7 days weekly for best results. Examples of aerobic exercises include running, cycling, swimming, walking, boxing and many others.
- Strength training
Female athletes can also benefit a lot in strength training. Strength training helps to build muscle mass, promote athletic performance and it is a proper way to improve bone health. It is also essential to choose strength training workouts that target muscles you usually use in the sport of your choice. Happily, when you perform strength training, the workout does not only affect the muscles, they also have significant effects on your health such as improving cholesterol, reducing blood pressure, and reducing the risk of several diseases such as diabetes and heart disease. It also develops the ability to perform day to day activities such as moving household stuff or lifting boxes. Strength training improves your flexibility, strength, and coordination. Examples of strength training include push and pull exercise, power lifting training, and explosive dynamic training.
- Flexibility training
Flexibility is the ability to move joints through several motions. It is an excellent training that improves athletic performance. Flexibility training also reduces the risk of injury during athletic activities. For you to get maximum results, it is essential to spend at least fifteen minutes in flexibility training after a training session or after an athletic competition. Stretching after a significant sport or exercise is beneficial as it provides better results and also prevents dangerous injuries. It is also vital to focus on muscles that are involved in your game to achieve good results in flexibility. The appropriate time to perform flexibility-training is when you are warm so that you can stretch without pain or tightness. If you are conducting only flexibility training, it is essential to warm up before the training.
- Avoid female athlete triad
While participating in athletics and exercising every day, there are benefits and consequences as well. Actually, most female athletes are at danger for development of female athlete triad. It is a condition associated with disordered eating and development of osteoporosis. It occurs mainly when a female athlete is forced to improve her activities to please friends, family or teammates. This kind of condition can have several serious consequences, hence require medical attention immediately.
The above workouts have numerous benefits for female athletes. Apart from boosting performance and strengthening the muscles, they reduce the risk of injury, lower the risk of breast cancer, increase self-confidence, improve mental health, help you to stay young and increase the metabolic rate. It is also important to choose your menu wisely. Even though carbohydrates play an essential role in balancing the hormones in the body, a female athlete should have low carbohydrate food plan to avoid gaining abnormal weight and to stabilize the blood sugar. Happily, numerous fitness blogs can help you choose the best workout for female athletes.