♡ purpose of exercise for women ♡

• boosting energy and getting bones and joints ready for old age
• getting strong enough to defend herself
• joyfully moving her body to heal her mind
• discovering the amazing things she can learn to do with her body
• becoming stronger and more limber
• feeling good
• being able to climb, jump, laugh
• filled with desires from a healed brain
• strength and stamina to build and do activities with her own community
• mental strength to become independent with her friends around her
• not afraid of anyone
• thriving in herself.

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• note: a woman's purpose for exercise is not her ability to appeal to others' sexuality. her sexuality is what/who she is attracted to, not the other way around. she cannot control what/who the person she likes is attracted to. ergo, working out should be for her own gain only. anything else is a positive side effect. okay! with this, moving on:

♤ improving aerobic fitness ♡

aerobic exercise (aka cardio) involves using the body's large muscle groups, in a repetitive, rhythmic activity - such as walking or swimming - over a sustained period of time.

"aerobic" means "with oxygen", and aerobic exercise must be performed at a level of intensity that enables your body to bring in enough oxygen to fuel demand. many newcomers to exercise fall by the wayside because they immediately try to work at a high intensity which is difficult to sustain. if you try to exercise too vigorously, your body cannot take the required amount of oxygen in quickly enough and exercise soon becomes "anaerobic" (without oxygen). while this level of intensity has its benefits, you will only be able to sustain it for a very limited time, so it is not the best way to improve your aerobic fitness in the long term.

activity can still take place over a broads spectrum of intensities, however, as shown in the list below. walking is at the lower end of the scale, as it is an activity that you can continue for a prolonged period without too much effort. it is 100% aerobic activity.

further up the scale of intensity lie more challenging activities such as a tennis rally or a brisk run 三三ᕕ( ᐛ )ᕗ, which are harder to sustain for long periods. these are still mainly aerobic activities, with a small amount of anaerobic effort. and at the top end of the intensity scale, you might have a 100-metre sprint, in which the effort is fully anaerobic.

◇ building a base ♧

the secret to improving your aerobic fitness is to start by building a good base through working at a comfortable, sustainable level. when you have built a strong foundation, introduce more challenging activities that "take you outside your comfort zone".

a great way of increasing the intensity of your aerobic workouts is by interval training – mixing lower intensity aerobic exercises with bouts of harder effort. this allows you to introduce a challenge while still keeping the overall training load manageable. mixing walking and running is a good way of trying interval training.

☆ ꧁ ↓ A E R O B I C ↓ ꧂ ☆

• brisk walking (0% anaerobic:100% aerobic)
• cycling (0:100)
• marathon (0:100)
• jogging (0:100)
• cross-country skiing (0:100)
• 10,000-metre run (10:90)
• cross-country running (15:85)
• 5-kilometre run (15:85)
• 800-metre swim (20:80)
• 400-metre swim (35:75)
• 1-mile run (35:75)
• 1,500 metre run (35:75)
• rowing (2,000 metres) (40:60)
• boxing (50:50)
• 200-metre swim (55:45)
• 800-metre sprint (55:45)
• football (70:30)
• field hockey (70:30)
• tennis (75:25)
• 400-metre sprint (80:20)
• 100-metre swim (80:20)
• volleyball (85:15)
• fencing (85:15)
• baseball (90:10)
• netball (90:10)
• judo (90:10)
• 200-metre sprint (90:10)
• gymnastics (90:10)
• golf and tennis swings (100:0)
• 100-metre sprint (100%:0%)
• weightlifting (100% anaerobic:0% aerobic)

☆ ꧁ ↑ A N A E R O B I C ↑ ꧂ ☆

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• aim for
  • strength training 2-3 times a week (lift weights or do resistance exercises (like push-ups and lunges etc))
  • 150 minutes of fast walking or jogging
  • dont forget to warm up before doing resistance exercises like push-ups >listo copy of that webpage here<
• diet: meat, fish, fruits, veg, eggs, milk, nuts