Gym Machine Workout Routines For Women

In a perfect world, everyone would be able to lift their own body weight above their head, have ideal body fat levels and be able to run a four-minute mile. Sadly, the world we live in is imperfect and to add to the distress, it will always be.

The reality is that most people are so far off this state of perfection that the biggest challenge is either starting an exercise programme, or staying committed and engaged with a method of training for long enough to see any kind of improvement.

Exercise is in many ways a perfect product, because it has very few negative side effects, it is cheap to do and highly versatile. But so many high profile, quick-fix programmes exists and their products make exercise sound easy, as though it is a magic wand that once waved, will bring near instant results. Every woman needs to exercise their bodies in a way that is achievable, effective and, most of all, sustainable so that the routine which was followed becomes a new lifestyle, rather than an inconvenience.

With the fitness industry constantly driven by innovation in products, routines or methods, the diverse and sometimes bewildering amount of advice available today makes it all too easy to be overwhelmed. The truth is that many training programmes and methods will theoretically work, but the level of commitment needed is so high that when you add work and family responsibilities, stress and other demands upon time, most women simply cannot stick to a plan, let alone show commitment.

Can A Woman Attain A Banging Body?

It's very much possible. A good question to ask though is: how did we get to a point where more than 60 percent of the nation is overweight? Where in some States, an average woman weighs 164 pounds? The numbers are scary enough, but you don’t need statistics to see the plague.

All you have to do is look at the person straining to fit into the seat next to you on an airplane or standing in front of you in the grocery store to confirm that even as the nation pretends to be growing more health-conscious by going green and organic, something has gone terribly wrong.

Exercising And Modern Gym Revolution

Exercising in the gym involves everyone – including women. During previous centuries, gyms have been “reborn” a number of times. The names “weight rooms,” “fitness rooms” and “gyms” have changed and overlapped.

As of then, the weight room was usually located in a basement with faulty lighting and ventilation, or in an undesirable neighborhood, a neglected place redolent of dried sweat and inadequate sanitary condition - which simply is “not a place where decent women set foot.”

Due to technological developments in recent years, the equipment holding centre stage in today’s gyms make the places unrecognizable to those still locked into old stereotype. Modern gyms now offer activities such as walking, bicycling and running, which until then had been confined to the great outdoors.

Our modern gym contains sophisticated equipments with digital readouts displaying duration and intensity of activity, number of calories burned, pulse and heart rate parameters, and a variety of pre-programmed or manually controlled training programs.

Powerful air-conditioning units, wall-to-wall mirrors, closed-circuit television, and sophisticated sound systems that pipe in background music make working out more interesting and further turned the gym into a very pleasant and user-friendly place for leisure-time athletic activities. Nowadays, the gym is also a meeting place for women – which wasn’t always so as membership during the 1960s and early 20s, was almost exclusively male.

Benefits Gained When Women Make Use Of Gym Machines

Working out in the gym with different machines has become one of the most popular athletic activities in the Western world today. Due to scientific developments, the gym has become a highly effective venue for body management. On the physical angle, gym machine workouts contributes to many fitness components: increased muscle mass and bone density, cardiovascular endurance, and greater maximal oxygen consumption.

These noticeable, physical changes directly help to decrease risk factors associated with diabetes, high blood pressure, cardiovascular diseases, and osteoporosis, among others. Gym machine workout routine when combined with nutritional awareness, obviates the need for weight reduction diets, because it regulates appetite and reduces the tendency to overeat.

Also, the level of HDL (good cholesterol) rises while the level of LDL (bad cholesterol) declines. Metabolism rate improves and tissue composition changes, with a decrease in body fat tissue and hypertrophy (thickening) of muscle fibres. It's also an important factor in mental health and contributes to feelings of well-being and emotional health in general, moderates chronic pains, mental stress and feelings of depression, and heightens feelings of self-confidence, alertness, concentration, self-image and self-estimation.

Interestingly, training in the right amount reduces neuromuscular tension and alters the secretion of hormones associated with nervousness, fatigue, and anxiety. These benefits accrue equally in individuals of all ages and of both genders. The benefits are immense. Worth a try, don’t you think?

Some Useful Gym Machine Workout Women Can Try

The exercise most often performed in the gym – even by women - is activating force against resistance - which has significantly donned many forms over the years. It’s noteworthy that workout routines in a gym or fitness centre is intended and met for all age groups: children, adolescents, adults, and seniors.

Those frequenting these establishments in many cases have various needs and goals, from the desire to get in shape and control a weight; to improving physical fitness components for competition at the highest levels.

It is not unusual to find elite athletes from a team and individual sports working out in the gym with gym machines, as well as individuals who have come in for rehabilitation. In short, the gym is a microcosm of the entire population, cutting across dividing boundaries. Some very useful gym machine workout routines for women include but are not limited to:

MACHINE SEATED CALF RAISE 

This exercise strengthens a woman endurance muscles. When your knees is locked and goes up and down, the muscles around your knee gets into motion, and when your knee is slightly flexed, your muscle feels the movement. The range of movement from start to mid- position involves raising your heels as high as possible against the weight. Hold for two seconds at peak contraction (high-point). Avoid sideways movement of your thighs and lower leg. Return to end-position, then lower your heels below toe level.

MACHINE SEATED LEG EXTENSION 

This gym machine routine helps activate your flexion and lead to extension of the knee joint. This exercise can be performed by both novice and advanced female fitness enthusiast. In the final ten degrees approaching full extension works especially hard. Working within this range of movement helps to strengthen the knee joint. At the end of the set, the lever arm should be raised before leaving the gym machine.

It is advisable to straighten your knees to full extension when using the machine with inclined seats because one does not reach the locked position. The range of movement when undertaking this exercise involves straightening your knee – it can be locked (full extension). During the exercise, avoid over-arching your back. Remember to exhale during extension and inhale while lowering your leg.

A woman has to develop a flexible workout routine that suits her – not neglecting time, and effort. Take for example, a woman can build a routine around using a treadmill 2-3 times in a week. Treadmills of recent, is very popular because it is suitable for a broad array of individuals: young, old, amateur, professional athletes, and for rehabilitation. 

It’s extremely safe and contains a complete system of shock absorbers to reduce load on the joints. The surface is always even and “bump free,” minimizing the risk of sprains, which is in contrast to the relatively high risk to running outdoors. 

What’s more? A woman can plan her routine around using a treadmill or stationary cycle - 2-3 times a week. Besides, the back rest provides lower back support and significant reduction of load on the stabilizing muscles in contrast to a stationary cycle – take treadmills for example.

In addition, to attain maximal control over our bodies, nutrition has to be selected carefully, in proper proportions, and with our full consideration. It can't be left to chance. It has to be part of your workout routine. Awareness of your bodies needs for nutrition plays a vital role in your physical and emotional well being, which if practiced, you’ll be able to select the right kinds of foods for your routine and at the same time, greatly improve your performance results. Gym machine workout and sound nutrition, in tandem, means a healthy life style and YOU.