5 Tips For Effective Workout By Rujuta Diwekar

Producer: Peuli Bakshi Editor: Manuj Yadav

In Audible's 'The 12-Week Fitness Project’, celebrity trainer Rujuta Diwekar provides 5 effective tips to women for fitness training.

If you have never weight trained before, schedule a meeting with an expert trainer at a local gym and begin with a once-a-week routine.

Dedicate at least two times a week to strength training. This is especially crucial for all those who have PCOD or breakouts, are menopausal or have thyroid issues.

If you are training three or more days a week, drop your reps to 5–8 and focus on the intensity or the actual weight you subject your muscles to. The biggest gains of strength training come from the load bearing that you train your muscles to do.

Perform higher intensity before lower intensity exercises. Workout in the following order - legs, back, chest, shoulders, and then arms. For legs, squats before leg extension; for back bend-over row before seated row and for chest, chest press before flyes.

The duration of the workout should not exceed 60 minutes. Perform 8 to 15 reps per set with good form and to the point of fatigue. Do both multi and single-joint exercises.

As per Rujuta, “Most of us lose 2–4 kilos of muscles every 10 years. In women, especially after 30, we lose muscle from our thighs and gain intramuscular fat at a fast pace. This continuous and progressive loss of muscle and bone density can be reversed with exercise.”

By incorporating the previously mentioned tips in workout routine, women who have trained previously and even the ones who are just starting can benefit.

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