A Complete Guide to Women’s Fitness: Training, Diet, and Supplementation
1. Understanding Women’s Fitness
Key Considerations for Women’s Fitness
- Body Composition
- Hormonal Differences
- Injury Prevention
2. Training for Women: Types of Workouts
A. Strength Training
Importance
Training Tips
- Frequency
- Exercises
Exercise | Sets | Reps | Rest |
B. Cardiovascular Training
Importance
Training Tips
- Frequency
- Activities
Activity | Duration | Intensity |
C. Flexibility and Recovery
Importance
Training Tips
- Frequency
- Activities
Activity | Duration | Focus |
3. Diet for Women’s Fitness
A. Macronutrients
- Proteins
- Importance
- Sources
- Carbohydrates
- Importance
- Sources
- Fats
- Importance
- Sources
Macronutrient | Daily Intake (grams) | Sources |
B. Micronutrients
Importance
- Iron
- Calcium
Vitamin D
4. Supplementation for Women
A. Common Supplements
- Whey Protein
- What It Is
- How It Helps
- Recommended Serving
- Creatine
- What It Is
- How It Helps
- Recommended Serving
- Omega-3 Fatty Acids
- What It Is
- How It Helps
- Recommended Serving
- Multivitamins
- What It Is
- How It Helps
- Recommended Serving
- Calcium and Vitamin D
- What It Is
- How It Helps
- Recommended Serving
Supplement | What It Is | Benefits | Recommended Serving |
Conclusion
References
- Position Stand on Exercise and Physical Activity for Older Adults
- Carbohydrates in Exercise and Sport
- Dietary Protein for Athletes: From Requirements to Metabolism
- A Review of the Effects of Omega-3 Fatty Acids on the Immune System
- Sports Nutrition: A Handbook for Professionals