Female Fitness
Women are very different to men! This may come as no surprise to most of you but there are certain ‘things’ that definitely distinguish us and these need to be taken into account when exercising.
The following article aims to give you some tips on how to make your exercise programme as female friendly as possible.
Super support!
Over 70% of women wear the wrong size bra and a lot of women don’t wear a proper sports bra during exercise either!
Women's breasts are suspended by weak ligaments which can stretch very easily especially during high impact activities. The good news is that we’ve come a long way from the traditional ‘boulder holder’ sports bras – most are now high tech, good looking, functional and comfortable – it’s almost a shame to hide them!
The first thing you need to decide is what type of sports bra you want – compression or encapsulation?! Compression bras hold your breasts against your chest to restrict movement whereas encapsulation bras separate and support the breasts and are usually better for the well-endowed amongst us! Here are our other top tips:
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Get measured properly – most good lingerie shops offer this service for free!
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Pick function over fashion!
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Look for fabrics that take moisture away from the skin to help you keep cool and dry and avoid rubbing!
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Look for bras that have flat seams – anything that sticks out will rub and cause discomfort!
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Get a bra with wide shoulder straps to avoid them digging-in – some even have gel filled straps!
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Make sure that the bra is not too tight around the armpits as this can be a major source of discomfort!
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When trying the bra on put your hands over your head – if the chest strap moves up then it doesn’t fit properly!
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Try jumping up and down, running on the spot and bending over to see how much the bra supports you!
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After purchasing it, plan to replace it every 6 months or so!
If you are thinking about purchasing a sports bra, why not visit Less Bounce? Less Bounce stock the widest range of sports bras in the world, for every size and every sport! In addition to this, they have a FREE, no quibble returns policy meaning that you can try the bra on in your own home, jump around in it for a while and then decide whether it's suitable! You can access Less Bounce by clicking on the banner below.
Special shoes!
With so many different types of trainers on the market, it’s hard to know what to buy however it’s very important that women buy trainers designed for women!
Women's feet are narrower than men's with proportionally longer toes, a higher instep and a higher arch. Also, women's knees flex less than men’s which affects the natural shock absorption mechanism meaning that we need to compensate for this in women's shoes.
Buying women-specific shoes ensures a better fit, greater comfort, better performance and less likelihood of injury! Here are some more top tips:
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Consider your sport or activity and buy a shoe that is specifically designed for it – high impact activities need different shoes than racket sports for example.
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Get your feet measured – they can change size throughout your life especially with weight loss or gain!
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Analyse your feet! Are you flat footed or do you have a high arch? This will allow you to buy a shoe which is suited to you - most good sports shoe shops will offer this service for free.
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Remember more expensive is not always better when it comes to trainers – don’t pay for a name!
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Look after your feet by changing your trainers regularly – especially if you are training frequently!
SportsShoes has a great range of women's trainers at great prices. To access their on-line shop, click on the banner below.
Safety First
When you’re in the gym, personal safety is not so much of an issue but with the nice weather arriving it’s more tempting to exercise outdoors. The following tips will help make your workout as safe as possible wherever you are:
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Don’t exercise alone – try to find a workout partner or use networks such as ‘running sisters’
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Don’t exercise with both headphones on if you listen to music – you won’t be able to hear anyone around you
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Sign up for a self defence course – they’re fun and the skills may come in handy one day
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If you have a dog take it out with you
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Don’t exercise in the same place at the same time every day
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Make sure that someone knows where you’re going and roughly how long you’ll be
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Wear reflective clothing at dusk/dawn
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Try to avoid unpopulated areas
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Carry money for a phone call in an emergency or take your mobile but keep it hidden
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Don’t respond to hecklers
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Contact your local police station to find out about personal alarms and how to use them effectively
For a wide range of speciality women's wear, why not visit Sweaty Betty by clicking on the banner below?