Did you know after the age of 35 your body changes and you start to gain weight easier?
This is because the youth-enhancing hormones in our body start diminishing as you age. Not only that, you also begin to lose lean muscle tone, making you weaker. (check out what is high metabolism)
When you hit 40, you might wonder what’s the ideal workout program for those on their 40’s and above?
Most women in their 40s assume that they need to adopt new sets of routine workout to fit the changing needs of their body, but contrary to what most women assume, it doesn’t need to change that much.
It’s important for women at the age of 40 and above to have a good strength training exercise.
Because at this age, you are at a high-level risk of losing lean muscle mass. So if you’re not putting sufficient stress on your muscles, the slower your resting metabolic rate will become, which leads to weak muscle and weight gain. (check out how to speed up metabolism)
That’s why women begin to notice to gain weight into their 40’s is because they are losing the lean muscle that helped keep their daily calorie burn higher.
Cardio training may also help to burn fat, but weight lifting will help you reshape your body, adding curves and muscle in all the right places.
Plus if your stress since life can get stressful at this age between family and work. A good yoga session will release a dose of endorphins that help you relax your body.
Planking too strengthens core which helps fend off back pain. Not only has it worked on the abs it also tones all of the core muscles of the body especially the chest and those surrounding the spine.
Strength Training Exercise For Women ages-40 with a Low Metabolism (try 2 to 3 times per week)
Strength Training Exercises will help you gain functional strength, and burn the most calories per session. They should be your focus.
These include moves such as:
- Squats – 3 sets of 8 reps
- Bench Pressing or Push-ups – 3 sets of 8 reps
- Bent Over Rows – 3 sets of 8 reps
- Leg Press – 3 sets of 10 reps
- Shoulder Press – 3 sets of 10 reps
- Lunges – 3 sets of 10 reps
- Deadlifts – 3 sets of 10 reps
- Pull-ups – 3 sets of 10 reps
Focus on the first eight moves, then you can add (if you’d like) other exercises such as tricep extensions, bicep curls, lateral raises, leg extensions, or hamstring curls.
Remember to take a break around 30-60 seconds between sets.
Additionally, you don’t want to take a break for too long or you’ll lose some of the metabolic boosting effects. (check out how to boost metabolism)
Cardio Training Exercise For Women ages-40 with a Low Metabolism (try 3 to 4 times per week)
Based on the recent study of National Health and Nutrition Examination Survey, female at the ages of 40 to 59 suffer from coronary heart disease.
So how can you stay fit and healthy?
Simple, do the most common exercise that keeps the heart muscle strong. The “cardio”, short for “cardiovascular”. This type of exercise includes running, spinning, boxing, dancing, rowing, and swimming.
But doing cardio exercise can be a little tricky since you need to exercise at least 80% of your max heart rate for at least 30 min for 3 – 4 times per week.
So, If you really want your heart health to benefit from your cardio workouts, take a step back, increase your pace and effort, if you barely break a sweat from taking walk or doing your favorite Zumba classes.
Weight Lifting For Women ages-40 with a Low Metabolism (try 2 to 3 times per week)
Many women between the ages of 40 and above fear to do weight lifting, but believe me, you can do it.
Lift heavy weights that are heavy enough to challenge your muscles and resistance.
Here’re some tips if you’re over 40 and a beginner into lifting:
- Start slow – it’s really important to start slow as a beginner, especially when you are older; you can injure yourself or burn out pretty easy, so be careful.
- 2 to 3 times a week – the total number of days you’re training shouldn’t be more than 3, but not less 2; this is because your recovery process happens slower as you’re getting older.
- Stretching – You should not skip stretching in the beginning and at the end of your training because you could really use flexibility.
- Take vitamins and minerals – Calcium should be on your everyday menu; they prevent muscle cramps and help your muscles and bones stronger.
- Utilize workout bands – knee bands, ankle bands, weight lifting belt; these things are an essential part of your workout since they prevent injuries.
Yoga Session For Women ages-40 with a Low Metabolism (try once per week)
Depression can be lethal, women between the ages 45 to 65 are susceptible to this condition. Though any type of exercise can help fend off depression, a growing body of research shows yoga may be particularly beneficial for reducing stress and regulating mood.
One study found that yoga increases levels of GABA, a mood-regulating neurotransmitter that's typically deficient in those with depression and anxiety.
Perkins from the National Health and Nutrition Examination Survey says, "Women suffering from mental distress were less stressed after participating in a three-month yoga class. We know that yoga is so good for stress reduction, and we know there's a correlation between stress and mood disorders," he added. "Even better, certain styles of yoga are also a great weight-bearing strength workout and even offer some cardiovascular conditioning, making it a win all around."
Plank for 90 seconds For Women ages-40 with a Low Metabolism (try 3 times per week)
To get started with the plank position, stack your wrists under your elbows, position your elbows under your shoulders, and push the floor away from you with your feet.
Your legs should be outstretched behind you, and your feet should be shoulder-distance apart. Also, be sure to pull your bellybutton in towards your spine to turn "on" your abs.
Stay still for 30 seconds, take a short break, and then repeat the exercise two more times. As you get used to it, try holding the position for 90 seconds without a break.
It’s better to set your goals for what you want to achieve, it helps you motivated and keeps on track.
If you want to weight loss and get your heart and breath high up, you'll probably want to focus on cardio workouts. If you want to relieve stress try doing yoga.
But if you're more concerned about getting stronger muscles, you might focus on strength training of your own body by doing squats, Leg Press, lunges, and etc.
Most exercise trainers suggest you get a mix of both strength training and cardio workouts, but the balance depends on your goals.
So if you have not yet started, make this article as your basis to formulate your workout strategy.
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