Better Body Workouts for Women by Dean Hodgkin, Caroline Pearce

By Dean Hodgkin, Caroline Pearce

Higher physique routines for ladies is a personalised method of construction energy, patience, and agility. filled with full-color images and outlines of the best workouts and courses, in addition to thoughts for accelerating and conserving effects, this advisor is for any lady thinking about pushing her physique to the following point.

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Additional info for Better Body Workouts for Women

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Simply dipping your chest to the ground whilst keeping your bum in the air does not count as a repetition! Your body must remain straight for every counted repetition, even if performed from your knees. Results Record the total number of push-ups performed so you can aim to improve next time you test. 2 Push-Up Test Standards for Women Age 20–29 Age 30–39 Age 40–49 Superior >41 >39 >19 Excellent 28-41 23-29 16-19 Good 21-27 15-22 13-15 Fair 15-20 11-14 9-12 Poor 10-14 8-10 6-8 Very poor <10 <8 <6 Adapted with permission from The Cooper Institute, Dallas, Texas, from Physical Fitness Assessments and Norms for Adults and Law Enforcement.

You can then use the percentage of your maximum heart rate as an indicator of exercise intensity and work to an exercise programme that uses percentage heart rates to set training loads. You can also calculate your maximum heart rate by subtracting your age from 220. This figure is only an estimate, but it’s usually accurate to within 10 beats of your true maximum heart rate. We’ve selected a treadmill test protocol for measuring your maximum heart rate. This test is suitable for intermediate and advanced exercisers, but not for those new to exercise or those with injuries or cardiorespiratory problems.

You will need to drink to replace the fluids lost from sweating. How much fluid you lose depends on your preworkout hydration, fluid consumed during your workout as well as the duration and intensity of your workout. Consider also that environmental factors such as heat and humidity also increase your sweat rate and volume. You can calculate your fluid loss by weighing yourself before and then immediately after your workout. 5 litres). Use this measure to calculate the amount of fluid you need to drink to rehydrate.

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