How to get abs for women: It begins with knowing the facts
Turns out you really can’t believe everything on the Internet – not that you thought you could. There is a lot of misinformation when it comes to abs, Roydian Chan. I met the “tier 3+” personal trainer at Equinox in Toronto for this article about how to get abs for women. (Although, I’m taking this information with me to the gym, too). Find out what he says we should stop believing, and what we should start doing.
Work out as hard you can to get abs
It is not about working out hard. There is a science behind how intense and how long you exercise for abs.
The fitness expert says: “It should be a mixture of intensities,” says Chan. He uses a training method called “undulating periodization.” What does that mean? “It’s essentially characterized by a up and down variations of intensity,” he tells us. The lower your intensity, the more your reps you should be doing. And – you guessed it – the lower your reps, the hard your intensity should be. “This strategy allows for optimal recovery weekly, which is important for sustainability. Getting abs require programs that can be sustained without injuries, or regressions because the body has reached a plateau.”
Following HR is about fitness level, not abs
Your heart rate actually can help you determine how intense you are working out.
The fitness expert says: According to Mayo Clinic, you can determine the intensity you should be working out at by figuring out your maximum heart rate (HR). Generally speaking, that is 220 minus your age. And moderate exercise would be about 50 to 75 per cent of that. But again, that is just a general guideline. The more you work out with a HR monitor or HR tracker, the more you will be in tune with your HR targets for intensity.
“With [HR] ranges, it comes down to the fitness of the individual. Someone who is new to exercise, or who hasn’t exercised in a long time may be starting with a lower level of fitness,”says Chan. “Whereas someone who is physically active in the gym or play sports four to five times a week might be at a higher level of fitness, and then you have professional athletes being at the highest level.”