women

1.    Don’t Skip The Stretches

Even if you’re not as flexible as the person beside you on the mat, you should still spend time stretching. To get the most from your session, don’t hold your stretches in conventional positions -change the angle and range of movement. For example, if you’re on all-fours and stretching your back, why not extend one alternate leg and arm to benefit your legs, too? You’ll soon notice the increased levels of tension in different muscles.

Even if you’re not as flexible as the person beside you on the mat, you should still spend time stretching.

Even if you’re not as flexible as the person beside you on the mat, you should still spend time stretching.

2.    Don’t Overdo It

If you’ve had a couple of weeks without training, you shouldn’t expect to stroll back into the gym and be able to train as long or as hard as before. Pick up where you left off lifting weights and you’ll feel the pain of overdoing it over the next few days. Focus instead on varying the types of exercises you do, working different muscle groups and challenging your whole body. You should always start slowly, doing simple exercises and lifts to establish a base level of fitness, concentrating carefully on the correct technique, and gradually increasing the complexity and number of sets until you’re back to your original fitness level.

3.    Don’t Just Use Light Weights

To see improvements in your body shape, it’s important you don’t simply push the same low weights for a high number of three reps with a heavier weight instead of three sets of 10 with a lighter one. This will get you used to holding heavier loads and make your body change faster.

This will get you used to holding heavier loads and make your body change faster.

This will get you used to holding heavier loads and make your body change faster.

4.    Don’t Plod Along

We know interval training boosts metabolism and is great for fat burning, but it’s also a really time-efficient way of working out. Pounding away for 40 minutes on a treadmill or cross trainer may work briefly for relative newbies to exercise, but unless you run longer or faster each time you go to the gym, you won’t see many benefits after four weeks. On the other hand, just two weeks of high-intensity intervals improves your aerobic capacity as much as six to eight weeks of endurance training

5.    Don’t Squat Up Through Your Knees

Squats may appear simple, but good technique will not only protect your knees, it will tone your bottom, legs and abs, and help you burn more calories. You probably know your knees shouldn’t come out past your toes as you squat and how you shouldn’t drop much lower than 45o, but did you know you should drive back up through your hips, not by pushing your knees forward? Coming back up through your knees places a lot of pressure on your knee joints and makes your quad muscles work really hard. Instead, work your glutes and hamstrings (back thigh muscles) as you come up to standing. Nail this move and you’ll be doing one of the best exercises for training your whole body.

Squats may appear simple, but good technique will not only protect your knees, it will tone your bottom, legs and abs, and help you burn more calories.

Squats may appear simple, but good technique will not only protect your knees, it will tone your bottom, legs and abs, and help you burn more calories.

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