subject: Functional Training: The Most Important Training For Women [print this page] Lifting children, carrying groceries and chasing down important tasks at work require a certain level of fitness to prevent your body from getting an injury. These tasks, which comprise most of a mother's daily activities become much easier the more fit you, are. To stay in the best shape possible, hit the gym! However, if you don't have access to the gym, the exercises below can be done anywhere - especially at home. The key at all times is functional training - let's look at some exercises that will help you in your everyday life:
Basic no equipment exercises
- Squats
- Lunges
- Calf-raises
- Push-ups (or half pushups)
- Wall push-ups/Bench level push-ups
- Chair triceps dip
- Curls (holding anything!)
- Abs bridge (one leg etc)
- Crunches/ V Sits/Side Bends/Plank
For each of these exercises, look to do 2 to 3 sets of 10 to 12 reps. If you are just starting out, stick with two sets until you get used to it - that should take just a few weeks. Then you can add the third set.
How to lift:
It may sound obvious, but lifting is not simply about grunting your way through in any old fashion. There are right and wrong ways to go about it. Here are the keys:
- Breathing: Don't forget to breathe! You should be breathing in a slow, controlled way during your workout. Breathe in as you lift, out as you lower the weight. You'll soon find a comfortable pattern.
- Speed, control and intensity: Although you may see guys throwing the weights around and making a lot of noise, that's not necessary, and it's not effective. Good technique requires that you raise and lower the weight slowly and under control. Lift to a slow 2 count, pause, then lower to a 4 count. Lifting slowly like this not only maximizes the effectiveness of your workout, it also protects you from the chances of injury.
- Soreness and recovery: It's normal to feel some mild discomfort in the days after a workout. However, this does not mean you can't get out of bed the next day! If you feel that bad, it means you overdid it. It is much better to go easy at first and gradually increase - if you kill yourself the first time, it will discourage you from doing it again. For mild soreness, the best remedy is to stretch your muscles.
- Frequency: as mentioned, you need 48 hours rest between strength workouts, so don't schedule them on consecutive days.
- Warm ups and cool downs: These are often ignored, but are crucial - they will help you to have a better workout, and reduce the risk of injury. Warming up is easy - simply do 5 to 10 minutes of easy cardio before your workout. That can be brisk walking, running, stationary bike, rower, stepper, etc. Cooling down is best achieved by spending 10 minutes stretching at the end of your workout.
Apply these tips and shape your body beautiful. Do the exercises regularly and find that it will be easier to work your way through the endless tasks of first (I.e., work) and "second shift (that is mommy-hood)!"
