WORKOUT PLANS FOR WOMEN III.

With this post, a complete whole comes together, which, if you put them side by side and look at them from the right angle, will provide you with usable knowledge that you will later utilize in the world of a healthy lifestyle, a beautiful figure, and toned muscles.

 

 

The Conscious Nutrition series has concluded; you can already eat correctly, or at least you know what, how, and how much to eat to maintain calorie balance. Now let's draw the curtain on women's workouts too, so by combining the two, everyone can start looking for gyms in the area and mentally map out the route they'll be running from time to time. Basically, everyone who plans to embark on the world of self-denial, physical and mental challenges, is now on the threshold of a new life. Because this is about a bit more than losing 6-8 kg and doing 4x20 crunches on an incline bench.

 

If you want to know what I'm talking about, read the posts From Babel to Watt and/or Evolution Revolution. If you've already read it, or even better, don't give a damn, let's move on, because we'll be discussing one of the most important elements of workouts in detail, which is none other than cardio exercises and abdominal muscle training.  

 Cardio training develops the body's respiratory and circulatory systems. Such training includes running, brisk walking (not strolling), cycling, rowing, cross-country skiing, ice skating, or swimming. Like everything in life, this can also be messed up big time, because while it doesn't take much science to start running and then wish you well, it does take science to focus cardio workouts on shaping a muscle group or improving performance. Let's talk a bit about the positive effects of cardio workouts, because there are plenty.

It strengthens the immune system, although I confess this argument might sound ridiculous now, as I ran 90 km in 36 days, and now I'm home sick, and I think I just coughed up a colony of bacteria. My example should not be a starting point, because I put myself in extreme situations, which directly led to my body's capitulation (more on this in a later post). Cardio workouts therefore regulate nervous and hormonal processes, and maintain the performance of sex hormones at a normal level, and sometimes even beyond. Try sex after a run sometime, strictly after showering. Finally, it has a particularly good effect on the heart muscles, thereby optimizing our blood circulation.

As many houses, so many insurances, and it can't be different with workouts, but let's establish one thing. The training process is a very complex system built up from several elements, and if even one element is missing, the whole thing collapses like a house of cards. It's broken down here on the blog too, but from the many types of workouts, a big whole eventually comes together. We're talking about serious interdependencies here, because it's pointless to start without mental preparation, because if you're not mentally prepared for it to be tough, you won't be able to handle the load psychologically, and you'll give up. Every single type of workout I describe in these posts is part of a process. Doing weight training alone without stretching is pointless. Doing exercises with poor technique is also a futile effort. You can't achieve anything with conditioning without a diet, because conditioning should be about muscle shaping, but if you don't diet, you won't see any results. You won't achieve results in bulking either if you don't follow the proper dietary instructions. I've also heard of people who go to the gym just to be strong. Damn, that person should go be a furniture mover. You can perform 50-150% better if your body gets all the nutrients, adequate protein intake, and sufficient water replenishment. Without hydration, we cannot expel toxins from our body, and we cannot replace the valuable minerals lost through sweating without good quality vitamins. So, we have arrived at cardio workouts as the pillars of our healthy life. 

Running

Running is typically the kind of workout everyone cooks up for themselves as best they can. Distances, inclines, pace. In the past, our running workouts were aided by a stopwatch and by getting in the car and measuring the distance with the odometer. My God, those were terrible times. Today, with the advent of iPhones and Android phones, we have all GPS data available. Distance covered, percentage of inclines, calorie loss, heart rate, and if we want, we can see our running intensity in second-by-second breakdowns. One is outdoor running, while the other is treadmill training. There are already developed training techniques for this, as we can set everything here. Where something is so controllable, training plans appear, thus increasing training efficiency, and that's exactly what we need now.

This is a specifically designed cardio training program for women on a treadmill, which I think is very useful. Although the training stands on its own, don't forget to do weight training alongside it.

Slow walk: 4 km/h. Brisk walk: 6 km/h. Slow jog: 8 km/h. Run: 10-12 km/h. Dynamic run: 12-15 km/h.

This workout shouldn't be forced for more than four months; three months is ideal, meaning this program should be completed 3 times. Stretch before and after training, pay attention to fluid intake, and you don't have to do the days consecutively, but one week should be completed within a week. Importantly, after 4 weeks, increase the minutes and the incline angle. At the start of each new month, increase each exercise by 5 minutes and 2% incline. By the third month, it will be a rather intense workout, but you'll be prepared for that load by then. Your glutes, thighs, and legs will be beautiful, you'll have a wasp waist, eternal life, and free ammo. This is a great workout.

Let's take a short break, because this post will be long. In the meantime, let's see what's really important in life.

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Bicycle

Now that we've established that nothing is more important than love and human relationships, I suggest we move on to the second type of cardio exercise: cycling. This isn't just exercise, it can also be a lifestyle, at least for those who do it outdoors, because I don't think indoor cycling is something you can get too hooked on. Nevertheless, here's an alternative exercise for the machine, but spring is coming soon, and for those who can, get out and cycle outdoors.

Light resistance. Get on the bike and tighten the strap on the pedal. Ride for at least five minutes with light resistance, at level 1-2.

Slight incline. Once you're warmed up, increase the resistance to level 3; a slight incline follows. Ride at a steady pace for three to four minutes continuously.

Speed increases. Reset the bike to lighter resistance. Rest by riding like this for a bit, then increase your speed. You don't need to get maximum speed from the machine, just dictate a faster pace than before. Ride like this for five minutes.

Speed increases, resistance increases. Maintain the previous speed, adjust resistance to 3-4. Hold for three to four minutes.

Uphill ride. Gradually increase the resistance to 5-6 while continuously pedaling. Keep increasing until you feel you have to strain and pedaling hurts. Ride in this position for three minutes, then gradually reduce the resistance to 3-4.

Relaxed pedaling. Cycle lightly for five minutes, with low resistance and at a moderate pace. Breathe steadily throughout.

Sprint. Ride at a much faster pace than before. You can also increase the resistance by one. Try to simulate a race situation and be even faster. When you can no longer increase your speed, slow down. This phase should last about three minutes.

Cool down. Cycle loosely and comfortably at low resistance, at a medium or slow pace for at least 5 minutes.

Stretching and cool-down exercises. Get off the bike. Stand with your feet spread apart, bend towards your right ankle, grasp it with both hands, hold the position for five seconds, then repeat with your left leg. Stand in a wide lunge and bend your front leg until your thigh is parallel to the ground. Hold this position for a few seconds, then switch and repeat.

Swimming

I received this training plan from Márton Benczúr, who is the coach of the Ujpest water polo junior team. I think there is no need for a more thorough and professionally sound training plan, especially since this one is specifically designed for beginners. I wish you good luck with it, I will try it myself someday.

I cannot meaningfully comment on the other cardio workouts, and especially not recommend them, because I have no idea if they would be useful or not. So, rowing, skating, walking, and cross-country skiing are omitted. Let's go. See, your friend already gets it, NEXT.

Abdominal muscles for beginners and advanced

If someone doesn't believe me when I say to gradually increase training load and only level up when you're ready, I suggest they try starting with the advanced abdominal muscle workout. But make sure I'm there somehow so I can laugh at them when their abdominal muscles are killing them from pain.

Beginner

Torso bend. Stand with your feet apart, hip-width apart, toes pointing forward. Bend your knees slightly. Raise both arms above your head. You can make the exercise harder by holding a water bottle in your hand. Bend your upper body to the right and slightly forward. Hold this position for two breaths. Then return to the starting position and repeat the exercise in the other direction.

Knee raises. Stand with feet together. Raise your left leg and both arms in front of you. Your thigh and arm should form a right angle with your body; you can hold a water bottle in your hand. Alternate raises with both legs.

Lying knee lift. Lie on your back, arms loosely by your side, palms down. Bend and pull up your knee until your toes barely touch the mat. From this position, raise your right knee further until your thigh forms a 90-degree angle and your shin is parallel to the floor. Repeat with your other leg.

Strengthening lower abs with double lift. Lie on your back, place your hands under your lower back. Lift your head, shoulders, and both legs simultaneously to a 45-degree height. Rest on your back between sets.

Strengthening and stretching exercise seated. Sit on the floor, legs spread a little wider than the mat. Raise your hands to shoulder height, in a side-middle position. Keep your torso straight. Turn to the right, leaning slightly forward, touching your right foot with your left hand, then return to the starting position. Perform the exercise for the given number of repetitions on both sides. Make sure your knees remain on the floor throughout.

Lying knee pull. Lie on your back on the mat, grasp your right leg at the ankle with your right hand and at the knee with your left hand, pulling it towards your chest. Lift your left leg to a 45-degree angle with your foot flexed, and hold it at this height. Pull your left leg towards your chest, then switch leg and hand positions. Lift your head and shoulders while performing the exercise.

Arm and leg raises. Lie on your back, arms stretched overhead on the floor, palms facing inwards. Raise your left leg and right arm simultaneously to a vertical position, then switch. Ensure your shoulders and hips remain on the floor.

Hip and abdominal muscle strengthening in side lying position. Lie on your right side, propped on your elbow. Place your legs forward to the edge of the mat. Lift your left leg slightly, then swing it forward twice, then back. Repeat in alternating body positions.

Double effect with knee and arm extension. Lie on your back. Lift your head and shoulders. Pull both knees to your chest, clasping them with your hands. Extend your arms beside your ears, and raise your legs straight to a 45-degree angle. Clasp your knees again. Repeat the exercise slowly, then at a faster pace.

Strengthening oblique abdominal muscles. Lie on your back on the mat. Bend your knees. Place your hands on the floor beside you, palms down. Raise your right leg almost vertically, parallel to your left arm. Perform the exercise for the specified number of repetitions on both sides.

Advanced

Raises in kneeling support. Get into a kneeling support position on the floor, hands shoulder-width apart on the mat, parallel to your thighs. Extend your right arm to shoulder height and your right leg to hip height. Hold for two breaths. Repeat the exercise for the specified number of repetitions on both sides, pulling in your stomach.

Sit-up with scarf. Sit on the floor, extend your right leg, then loop a long scarf or towel under your right sole. Grip both ends of the scarf firmly in your hands. Keep your left leg bent on the floor, and lie on your back so that your extended leg lifts due to the scarf's attachment. From the lying position, walk your hands up the scarf, lifting your head and shoulders off the floor. Hold the final position for five seconds, then walk back down, releasing the scarf. Repeat the exercise for the specified number of repetitions on both sides.

Two-phase crunch. Lie on your back, place your hands behind your head. Bend your knees so your feet are on the floor. Lift your head and shoulders, making sure your chin doesn't touch your chest. When returning, extend your arms overhead on the floor, and straighten your legs. From this position, lift your entire upper body to the pre-sit-up phase. Alternate these two positions for the specified number of repetitions.

Hundreds. Lie on your back on the mat, arms by your sides. Simultaneously lift your head, legs, and arms. Make sure your chin doesn't touch your chest, your arms lift just ten centimeters, and your legs are at a 45-degree angle above the floor. In this position, perform one hundred quick up-and-down arm movements.

Roll-up with extended arms. Lie on your back, arms raised overhead on the floor. Bring your legs together, flex your feet. Slowly, rolling through your vertebrae, lift yourself off the floor so that your hips are still touching the mat, and your arms remain extended beside your ears throughout. Roll back to the starting position at the same slow pace.

Leg raises with crossing. Lie on your back on the mat. Hold your arms in an arc above your head, palms facing upwards. Simultaneously raise your arms and crossed legs to a 45-degree height. Hold this position while performing five quick crossing movements with your legs.

Hip, arm, and leg raises. Sit with bent knees, hands supporting you hip-width apart behind your back. Lift your hips, along with your right arm and left leg. Keep your arm above your head, and your leg extended at knee height. In this position, perform five quick raises with your leg. Repeat the exercise for the specified number of repetitions on both sides. 

Zigzag. Lie on your back on the mat, place your hands behind your neck. Lift your left leg straight to twenty centimeters, then your right leg bent above it. Simultaneously with your legs, lift your left elbow and turn your torso to the right. Repeat the exercise for the specified number of repetitions on both sides.

Twist in side plank. Lie on your side and support yourself on your forearm. Extend your other arm out to the side, above you. Slowly and in an arc, lower it in front of your chest, rotating your torso and face towards the floor, then return at the same pace. Repeat the exercise for the specified number of repetitions on both sides.

 

We got this. Nutrition, weight training, and cardio. I wouldn't attempt aerobics because my only experience with that type of exercise dates back to 2004, when Dave and I snuck into an aerobics class. Obviously, we were in the back row to check out the girls' butts, but we also wanted to do the exercises. Until that day, I thought I was fit and could handle the exertion. After 20 minutes, Dave gave up; I only kept going because I snapped sooner. It hurt then because girls who I wouldn't have thought could even walk up an escalator without resting were doing it so easily. I re-evaluated a few things about women's endurance, and the thought occurred to me that women don't last longer in sex because... because... well, I honestly don't get why they last longer, but it's much harder to chop down a tree than just be the tree that's being chopped down and simply falls. So, physically, women are much better. Even the ones who look like butchers.

I've fallen a bit behind with writing my daily summaries, simply because I've been sick at home for 5 days, plus a root canal is likely, as my tooth hurts so much I'm practically climbing the walls. My 66-day training program is currently at day 38, which will obviously be extended by several days now. I'm starting to feel better, but more on that in a separate post later.  

I'd like to end this post with the greatest dialogue in Hungarian film history, just as this part is a damn classic. I was thinking about what video to say goodbye to women with, and then it hit me. A message for bulimic women from 01:35.  

– Where’s Zsolt?

– I think he’s screwing your wife.

– Oh, right. Is it that time already?