Why Exercise For Women Over 40 Is Crucial?
According to Exercise for Life National Expert Recipient, Christin Veitch, helps discuss the importance of exercise for women over 40. Christin Veitch is a certified personal trainer and health coach who has been consulting with people on how to maintain their fitness for over 10 years.
Christin Veitch discusses how hormonal changes can cause some major problems for our women post-40. Estrogen levels decline as we age, which affects our ability to maintain muscle tone, keep bones strong, keep bone density and maintain mental health. He also discusses how our muscle mass begins to lose its ability to generate force with age, which can lead to injury or falls. The best way to combat this loss is by engaging in resistance training with weight but keeping in mind your age and life patterns.
- Why Exercise For Women Over 40 Is Crucial?
- How To Lose Own Body Weight After Age Of 40?
- The Best Workout Routine for Women Over 40
- Total Body Circuit Training Workout
- Interval Training Workouts
- Resistance Training Weight Loss Workout
- Why Resistance Training Weight Loss Workouts Lose Fat Faster Than Cardio Workouts
- Eating Right To Maximize Results
How To Lose Own Body Weight After Age Of 40?
It is a difficult task to lose weight after a certain age, but it is not impossible to stay in shape and get rid of stress. Staying active is key!
First, you have to understand that the body starts to go through drastic changes around this age and that it is not just a matter of calories in and calories out anymore.
You have to be more aware of the situation because your metabolism has slowed down, and your hormones have been thrown out-of-whack from childbirth, menopause, or other hormonal changes.
Eating healthy for your health at all times is an excellent way to keep the weight off because it provides nutrients for your cells and organs.
Be sure to eat five or six smaller portioned meals throughout the day instead of two or three large ones so that you are not starving but also do not overstuff with food just before it needs to burn calories.
Exercise is another way, and it does not even have to be strenuous workouts every single day. Just a few times per week will help, and if you can get out there for some physical activity every day, it is even better. Shifting to yoga is great as yoga clears the auric modes and gives peace. Mix them up with some jumping jacks!
Since your metabolism is slower, exercising more strenuously will not have the effect on your health that it once did when you were younger. Get adequate rest to keep your system functioning at its best. Without the proper amount of rest, you will not have the energy to do what you ask it to do, including losing weight.
You may even consider things like a sleep therapist or asleep aide if this has been a problem for you in the past because it could be making fat loss more challenging than it should be.
The Best Workout Routine for Women Over 40
- Upper Body Circuit Training Workout
Upper Body Circuit Training Workout is a type of strength training that focuses on the entire upper body, including the deltoids, biceps, triceps, pectoral muscle group, and back. The exercise routine typically includes exercises like lat pulldowns, bench presses, and overhead presses. They are often used by people who train for baseball, hockey, or football.
What are the Benefits?
1. Improves strength and endurance in the upper body
2. Helps to slim down the waistline by increasing your metabolism
3. Gives a lean and toned look.
What Are The Tips?
They can be performed inside or outside (weather permitting). It is advisable not to do these exercises on an empty stomach but rather after a light meal. Try and work out with a partner who has similar fitness goals
- Lower Body Circuit Training Workout
Lower body circuit training is a fitness routine that targets the lower body muscles. Common exercises for women include squats, lunges, and leg presses.
What Are The Benefits?
Such exercises can help improve strength, speed, and the cardiovascular system. It is a good option for those who enjoy interval training.
How Do I Perform This Workout Routine?
This is designed to be performed as a circuit. Beginners may need to use less resistance or reduce the number of reps they perform on each exercise before adding additional weight or performing more reps at the same weight.
After completing one round through the circuit, take a break and then repeat. Rest for 60 seconds before starting another round if needed so you can catch your breath and feel ready to continue exercising with proper technique:
- Cable Seated Leg Curl
- 3 sets x 12 reps each leg
- Dumbbell Front Squat
- 3 sets x 12-15 reps
- Lying Leg Curl 3 sets x 12-15 reps
- Hamstring Curls 3 sets x 12-15 reps
- Cable Standing Calf Raise 3 sets x 15-20 reps
- Seated Calf Raises 3 sets x 20 reps (on each leg)
- Leg Extensions 2 sets of 8-10 reps on each leg
Total Body Circuit Training Workout
Total Body Circuit Training is a solid workout program that will work out your upper and lower body. It can be used by beginners or experienced exercisers. You can do them at home or in the gym, and no equipment is needed. The exercises for women are easy to learn, and you will get stronger with each workout that you complete.
It consists of five bodyweight fitness manuals. You have a choice between doing 3 sets for each exercise or 5 sets, depending on how much time you have to work out.
Just go from one exercise directly into the next one without taking a break. This saves time, so you’ll be done faster than if you took a break after each set of exercises! Once all five exercises have been completed, take a 1-minute break before starting it all over again! Keep repeating this cycle until your total number of sets is complete.
What Are The Benefits?
This is excellent for building and toning arm, back, and shoulder muscles. It also works your legs and abs differently than regular workouts do, giving you double the benefit in half the time! This workout has several advantages:
– FAST results without equipment needed;
– NO gym membership or weights required;
– WORKS BOTH your upper and lower body at the same time;
– ALL routines can be performed at home or in a gym. No need to go anywhere else!;
– 5 Exercises only take about 30 minutes each day to complete and can be repeated up to 3 times a day.
Interval Training Workouts
In an article by Allen et al., the author states that “women over 40 years old should do a 30-minute cardio workout two to three times a week for a total of 120 minutes”. It is essential to understand that women over 40 have different needs and have some limitations in exercising.
This includes reaching their target heart rate for fat burning, needing shorter recovery periods, and using more energy on physical tasks all day long.
The Benefits of Cardiovascular Exercise On Muscle Mass
In some peer reviewed studies, they also speak about an interval training low impact cardio workout that can be done by women over 40 without any rest in between exercises. These intervals include running at a slow pace for one minute, running at a moderate pace for two minutes, and at a fast pace for one minute.
In another article by Kim et al., the authors state that interval training low impact workouts are “more effective than steady-state exercise in terms of increasing VO2max, improving insulin sensitivity, reducing arterial stiffness and decreasing carotid intima medial thickness”.
This means that interval training low impact workout is a great cardio exercise and has long-term health benefits and short-term benefits, such as helping to burn more fat and recovering faster from other physical tasks throughout the day.
Resistance Training Weight Loss Workout
Resistance training, also referred to as strength training, use lifting weights or rowing machine to strengthen muscles against an opposing force. Most use gravity as this opposing force for the “weight” part of the exercise.
However, some may require other methods such as dumbbells or resistance bands attached to a stable object like a sturdy rail or pole to provide additional weight or resistance by pulling on them relative to your position, allowing you to obtain the same result as if gravity were doing all of the work.
Why Resistance Training Weight Loss Workouts Lose Fat Faster Than Cardio Workouts
Resistance training weight loss exercises will not only help you lose fat faster than cardio, but it will also tone your entire body more effectively.
Most men and women often start a workout regime with cardio or aerobic exercise because they believe that cardiovascular exercise is the key to a sound system and a healthy heart. While this may be true, it won’t do everything else for you.
To burn fat, one must use such weight loss workouts to lose weight. They target your muscles, which opens up your metabolism, allowing it to burn calories at a higher rate. Cardio on its own does not target all of the muscles needed to maintain proper overall health, let alone do it effectively.
Resistance training weight loss workouts use multiple muscles at once so that fat burning occurs faster than with cardio alone. Resistance training increases your BMR or basal metabolic rate, the number of calories burned for everyday living, such as breathing, digesting food, and maintaining core temperature.
They also create higher testosterone levels to prevent muscle loss and increase energy resulting in longer sessions without tiring out too quickly.
Eating Right To Maximize Results
Eating right is essential to maximize the results in higher muscle definition. Moreover, eating two hours before a workout helps get fuel from more of its fat cells, which will then be turned into fuel for energy. Get on a keto diet and shit to brown rice for good health and better blood flow. It will also give you more time to digest the food and prevent stomach issues during your workout.
How Much Exercise Should A 40 Year Old Woman Do?
Considered optimal amount of exercise for 40 year old woman, with an average height and weight, is jogging slowly for 20-30 minutes per day, 3 times a week. 40 year old woman, with average height and weight, can jog slowly for 30-40 minutes once or twice a week.
These are just some of the findings of new scientific research which have just been published in the Journal of Sports Science, which compares exercising according to your age
Which Workouts Are Best For Women In Their 40s?
The best workout for women in their 40s is one that does not take a lot of time and can be done at home at a slow pace. It should work on strengthening abdominal core muscles, as well as upper circuit muscles, and keeping their bones in good shape, safe from osteoporosis
However, it’s also important to do cardio such as walking or running, which you can also do at home.
The best workouts for women in their 40s are ones that take less than an hour and can be done from the comfort of your own home.
For this reason, it’s important to incorporate a whole body workout into your routine. Strengthen your abdominal muscles with strength-training exercises that focus on those areas, such as push-ups or other weight training routines that work for those muscle mass and keep your health pristine. Perform them and get good news in a few days and oppose your aging process!
What Exercises Not To Do After 40?
There are too many exercises that people can do after 40 that will bring them misery. However, there are some things that should not be done. One of these moves is doing leg-ups to strengthen your stomach muscles.
This can be a dangerous move and the risk of injuries are high. Isolating your stomach muscles by doing leg-ups can result in lower back pain, neck injuries, and slipped disc injury among others. Hence, this should therefore not be done after 40 or any time at all in fact if you want you to love your health.