Overall, women's sportswear like a pair of fitness gloves helps prevent injuries, improve breathability, protect you from the elements, and fuel your athletic mentality.
Women's sportswear and its impact on training performance
One of the defining characteristics of women's sportswear is the material.
These fabrics are made from synthetic materials that provide more flexibility and responsiveness to your body than natural fibers.
Features such as quick-drying ability contribute to your workout in many ways. Additionally, women's sportswear comes in many forms.
They can include leggings, shorts, tank tops, jackets and long sleeve shirts. These pieces all offer the same performance fabrics that help you get the most out of your workout.
Here is the importance of women's sportswear:
- Injury Prevention
Proper clothing can help keep you injury-free during a workout. Specifically, compression clothing ensures that your blood circulation remains normal and that you don't experience too much lactic acid buildup.
When it comes time to choose compression garments, be sure to do some research. Check that your leggings or tights fit properly, as too much compression can be uncomfortable.
Shop around for workout-friendly clothing.
- Sweat absorption and breathability
No matter what type of exercise you enjoy, you probably sweat while doing it. This process is your body's natural way to cool down, but it can also lead to overheating.
The best gym clothes have moisture-wicking features to aid in your body's cooling process.
Consider wearing women's sportswear made of fabric that wicks away perspiration.
Although sweating is a vital part of your body's thermal response, many factors can limit its effectiveness.
In an ideal environment, your body sweats as it warms up, and evaporation cools your skin. This physical principle is called the heat of vaporization.
When you sweat in women's sportswear, your sweat quickly passes through the fabric.
Wicking sweat away from your skin prevents heat buildup that results from a lack of evaporation. Additionally, the fibers dry quickly to prevent your clothing from creating a new layer of moisture.
- Environmental protection
While exercising outdoors is a great way to get out of the house and enjoy some fresh air, it does come with some uncontrollable factors. Things like sun and rain can get in the way when you're trying to get a good workout in for the day.
Therefore, your choice of women's sportswear can protect your body from the environment while you circulate your blood.
Sunburn
Almost always, too much sun exposure leads to sunburn. If you have light skin, hair, and eyes, you may have experienced sunburn more often than those who have higher melanin production.
If you spend time exercising in direct sunlight, you increase your risk of getting burned.
- A better mentality
There are several features of women's sportswear that enhance the physical experience of training.
The importance of good sports attire can extend to your mindset.
Understanding how workout attire affects performance can also help motivate you to maintain your exercise habits. The best workout attire is one that makes you feel motivated and confident.
Also read: 30 DAY KETTLEBELL CHALLENGE, HOW DOES IT WORK?
9 Best No Equipment Home Workouts
1. Home workout for beginners
This home workout is great for beginners. It covers a number of basics without pushing your body to the extreme. One of the exercises requires you to swap out a local form of weight like books, which we don’t count as equipment. Complete the following circuit 5 times:
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Air Squats x 20 reps
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Walking lunges x 10 reps per leg
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Push-ups x 10 reps
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Dumbbell Rows x 10 reps (use a stack of books or other weight)
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Plank x 30 seconds
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Bungee Jumps x 30 reps
Complete the entire circuit 5 times
Duration: 20 minutes
Rest: 10 seconds between exercises
Reps: 5 circuits
2. Advanced Home Workout
This no-equipment home workout is quite similar to the beginner home workout, but it's also more intense. It also requires you to complete the entire circuit 5 times and includes the following exercises:
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Air Squats x 20 reps
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Walking lunges x 20 reps per leg
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Box jumps x 20 reps
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Push-ups x 20 reps
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Pistol Squats x 10 reps each side
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Triceps Dips on a chair x 10 reps
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Plank x 1 min
Complete the entire circuit 5 times
Duration: 20 minutes
Rest: 10 seconds between exercises
Repetitions: 5 circuits
3. 20-minute HIIT workout
HIIT stands for High-Intensity Interval Training, which involves increasing intensity and decreasing rest periods until exhaustion. This particular version is only 20 minutes long and is gentler on the joints than most other versions. Complete the following circuit 6 times:
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Side kick x 30 seconds
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Rest x 10 seconds
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Air squat x 30 seconds
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Rest x 10 seconds
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Jumping lunges x 30 seconds
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Rest x 10 seconds
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Frogger x 30 seconds
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Rest x 10 seconds
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Bicycle crunch x 30 seconds
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Rest x 10 seconds
Complete the entire circuit 6 times
Duration: 20 minutes
Rest: 10 seconds between exercises
Reps: 6 circuits
4. Full-body cardio challenge
This complete cardio program requires no treadmill or exercise bike. In fact, you don't need any equipment at all. Perform as many repetitions as possible (AMRAP) of the following exercises:
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lateral knee twist x 30 seconds AMRAP
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Squat Pulse x 30 seconds AMRAP
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Leg curls x 30 seconds AMRAP
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Plank Rock Back and Forth x 30 seconds AMRAP
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Push-ups x 30 seconds AMRAP
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Mountain Climbers x 30 seconds AMRAP
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Bicycle Kicks x 30 seconds AMRAP
Duration: 20 minutes
Rest: 15 seconds between exercises
Reps: 5 circuits
Learn more: 5 BENEFITS OF HIIT TO REMEMBER HIGH INTENSITY CARDIO
Why You Should Exercise Every Day: 8 Reasons That Will Motivate You to Hit the Gym
The number on the scale isn't the only reason to exercise. If your only goal is to lose weight, you may not stick to your workout routine.
Here are some more reasons to get moving:
1. Exercise provides a natural euphoria.
What's better than three margaritas (without the hangover)? Exercise! When you exercise, positive chemicals called endorphins are released into your body. These endorphins cause a positive, euphoric feeling.
2. Exercise improves cognitive function and memory.
A few studies have shown that physically fit children perform better on standardized tests, although more research is needed on this topic.
Walking, even moderate, helps boost cognitive functions such as reasoning, memory, attention span, and the expansion of information and knowledge. Keep your neurons in shape, as well as your butt.
3. Exercise is a natural antidepressant.
Just taking a moderate 30-minute walk will help you beat the blues. Studies support the idea that physical activity should be part of any treatment for depression.
4. Being fit boosts your self-confidence.
When you exercise, you feel better, you look better, you get stronger, you feel a sense of accomplishment, and that endorphin rush has a ripple effect on everything you do. When you feel better, you feel stronger and more confident. It’s a win-win!
Regular exercise is an integral part of a healthy lifestyle and you should commit to it to live longer.
5. By exercising regularly, you will feel more energetic.
Guess what can break the cycle of exhaustion? Exercise. Stop complaining, start moving, and you'll immediately start feeling that energy boost and get through your day with less fatigue.
Regular exercise is an integral part of a healthy lifestyle and you should commit to it to live longer.
6. An exercise regimen will help you sleep better.
You'll sleep better if you've exercised, and physical activity will help maintain your circadian rhythm. Try to schedule your workout during the day and avoid exercising too close to bedtime.
7. Exercise relieves stress.
Exercise is one of the quickest ways to flush stress hormones out of your system. It will help you relax and calm down.
8. Strengthens muscles and bones.
We reach our peak bone and muscle mass at age 30 and begin to lose it in our 40s.
With proper nutrition and regular exercise, especially resistance training (lifting weights and/or full-body resistance training several days a week), we can slow down and even reverse this process.
You may also like to read: GOOD HEALTH | 23 SLIMMING AND POWER TIPS
Here's what happens to your body when you exercise every day.
We know exercise is important, but how often should we hit the gym?
It can be difficult to fit a daily workout into your schedule (work, kids, social life), but any activity is better than none. This could be going for walks, riding your bike, or playing a sport you enjoy.
When you're trying to balance fitness with all the other commitments in your life, you may feel like you're exercising for no reason.
Here's what happens behind the scenes when you train every day.
- Weight loss
Exercise burns calories, which is great for weight loss. The more you exercise, the more calories you burn.
As you can imagine, exercising every day will help you lose weight more than taking a few days off in between.
Find ways to get some exercise throughout the day, whether it's taking the stairs instead of the elevator or walking to lunch instead of driving.
You will notice that your leg muscles are stronger and you will feel less out of breath while exercising.
- Reduction of the risk of diseases
Exercise can help prevent a range of diseases as you age. According to the Mayo Clinic, exercise promotes HDL (good) cholesterol and reduces unhealthy triglycerides.
This combination is very important because it allows blood to flow freely, which promotes heart health.
Besides heart health, exercise can also help prevent a list of other diseases:
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Stroke
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high blood pressure
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Diabetes
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Depression/anxiety
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Cancers
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Arthritis
Daily exercise can help prevent or significantly reduce the risk of disease.
- Better sleep
If you can't sleep at night, you may need to exercise more. Daily physical activity helps tire out your body, making you more likely to fall asleep faster.
However, exercising close to bedtime can have the opposite effect and keep you awake, so make sure to do your exercise in the morning, during the day, or early evening.
- A boost of energy
If you feel too lazy to do everyday tasks, exercise can be very beneficial. Exercising helps bring oxygen and nutrients to your bloodstream, which helps your heart and lungs function better.
This allows you to have more energy to complete simple tasks and builds your stamina to be ready to tackle those chores.
In summary, exercising is extremely beneficial for your health. You should do an average of 150 minutes of physical activity per week.
Remember that while this number may seem high, it can be spread throughout the day and consist of simple activities.
Even if you don't always see the changes physically (as you do with weight loss), your body is strengthening itself internally to give you energy, prevent disease, and make everyday tasks more enjoyable.
Also discover: SPECIAL TRAINING TO LOSE 5KG IN 30 DAYS
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