Exercises For Women: The Best Workouts For Your Specific Health Goals

These five fitness routines get results: choose the one that’s right for you.

Exercise with this in mind: Research reveals that when it comes to reaching a specific goal, the kind of workout you do may matter as much as how many hours you clock at the gym.

Your goal: Get a killer body.

The game plan: High-intensity interval training (HIIT), which alternates between moderate and intense bursts of cardio. On the machine of your choice (bike, treadmill, elliptical), start with three minutes at an easy pace, then increase the speed or resistance and go hard for one minute. Repeat sequence for a total of 20 minutes, two to three times a week (give yourself 48 hours between workouts).
The proof: A small study in the Journal of Applied Physiology found that subjects who did seven HIIT sessions over two weeks increased their body’s fat-burning ability by 36 percent. HIIT keeps your metabolism elevated long after you’re done, so these workouts can be shorter than a normal cardio session and deliver the same results.

Your goal: Lower your type 2 diabetes risk.

The game plan: Cardio plus strength training. Aim for a 30-minute cardio workout five days a week. And do strength exercises, like three sets of squats, push-ups, and biceps curls (eight reps each), three times a week.
The proof: A 2012 study in the Archives of Internal Medicine found that people who did both cardio and strength training for at least 2.5 hours a week each had a 59 percent lower risk of diabetes — lower than those who did only one type of exercise. While the study was done on men, researchers believe it could work for everyone, because the heart-pumping cardio incinerates body fat, while strength training helps keep blood sugar levels in a healthy range.

Your goal: Build muscle.

The game plan: Weight lifting with light weights on two to three nonconsecutive days a week. Using three- to five-pound dumbbells, perform three sets of 20 to 25 reps of the following moves: shoulder presses, dumbbell rows, chest presses, biceps curls, and squats.
The proof: A recent report from McMaster University suggests that doing more reps with lighter weights to the point of exhaustion leads to similar gains in muscle mass as fewer reps with heavier weights. Because fast-twitch muscle fibers (which contribute most to strength) are activated longer, researchers believe this could even bring about greater muscle growth.

Your goal: Lose post-pregnancy pounds.

The game plan: Circuit training — a series of exercises with little to no rest in between — three days a week. Cycle through three sets of push-ups, squats, and side lunges, doing as many as you can without stopping. Take a one-minute break between circuits.
The proof: Research from Shippensburg and California State Polytechnic Universities found that circuit training boosts your metabolism better than a similar-intensity treadmill workout. In fact, you burn 30 percent more calories doing circuits than you would with strength training alone, says exercise scientist and physical trainer Brad Schoenfeld.

Your goal: Prevent high blood pressure.

The game plan: Walking. Lace up your sneakers and power walk for 24 minutes.
The proof: Doing this short walk daily could slash your chances of developing high blood pressure by 42 percent, according to a recent study in the journal Hypertension. Study author Robin Shook says the regular exercise may help regulate your body’s “fight or flight” stress response and, as a result, keep blood pressure down.

Originally posted huffingtonpost.com                                                                                                                                   19th April 2013

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16:52 05 Mar 24
I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
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I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
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Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
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The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
Jordan Figon
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The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
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05:02 13 Dec 23
I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
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Michael and his team are the best. So professional and knowledgeable and have kept me moving for years.
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I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
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Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
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Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
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"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
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I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
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Thorough, professional and passionate team of physiotherapists.
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The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
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01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
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The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
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