The last thing to put on your schedule is restorative exercise or restorative activities. Not because it isn’t important but you can do it any time and anywhere. Unlike strength training, HIIT, and MIC, you can do restorative exercise every day if you want to.
Many women who struggle to lose weight or don’t seem to be getting stronger drop restorative workouts all together and keep adding more of the higher intensity workouts. The misconception is that they need to be working harder, more often. If you have a well-designed workout plan and are not getting closer to your goals, look at consistency first, then recovery. Recovery includes restorative activities, proper nutrition, and sleep. Three things many women ignore because their importance have been minimized, overlooked, or they feel that they’re being lazy if they’re not going all-out at each workout.
Putting it all together could look something like this (but you can change it to suit your schedule, and it can change from week to week):
Examples of restorative activities include: a walk during your lunch break, playing with your kids at the park, yoga (less intense varieties), hiking, biking, and any low-intensity physical activity during which your heart rate stays below 120 beats per minute.
Workout Schedule for Women
Get a calendar or create a table with seven columns and two rows. Follow Steps 1 through 5 below, adding each workout to the calendar or table. To make it easier for you, change the column names to days of the week (for example, change “Day 1” to “Monday”).
Step 1: Decide on a strength training plan. Full-body, upper/lower split or body part split.
Step 2: Decide how often to strength train depending on the plan, your schedule, and your goals.
Step 3: Add HIIT one to two times a week after your strength training
Step 4: Add MIC one to two times a week on days you’re not strength training
Step 5: Add restorative activities whenever possible