Life begins at forty
It is also the time when your body begins to undergo big changes, while this might be a time when an individual reaches the summit of her career. You might begin to notice that no matter how much you exercise, you are now retaining fat. Metabolic and hormonal changes ruled the day when you reached years old. Weight gain is almost always come with by menopause. When you begin to lose muscle mass, your metabolism also slows down. This is an inevitable consequence of aging.
This doesn’t mean that staying fit isn’t possible
There’s every reason to maintain your bodies healthy during this period and tone. Because your metabolic rate slows as a result of the hormonal changes in your body, reducing your caloric intake is the cornerstone of your weight reduction program. Take note that what is highlighted is a reduction of calories. Going into any restrictive dieting or worse, crash dieting, isn’t only ineffective, when you’re over forty, it’s also potentially dangerous. At this age, your body begins to lose bone mass, and any form could cause your bones to become more fragile. This could lead to leg fractures and osteoporosis or hip.
Fitness for women over 40 entails eating healthy foods at stress management cardiovascular and resistance training exercises and the right amounts. The focus of your nutrition should be more healthy foods that provide you fewer calories. You should be consuming more fruits and veggies and less of donuts and the cakes that provide you more calories. While protein from fish and lean meat will do wonders in boosting your 25, fiber-rich foods must be included in your menu. Do not forget to drink your milk, so you can meet your calcium needs every day. If you can not drink milk supplements may be required. Then you want to create a calorie deficit by eating less or exercising more or blending both if you are some pounds over the ideal according to your height, age, activity level and other factors.
Fitness for women over 40 needs exercise
However, exercises aren’t enough. You want to incorporate strength training into your routine because your muscle and bone mass starts to weaken at forty. Weather you intend to enroll in a gym for a weight lifting program or do body-weight workouts at home, strength training is a part of your regimen. This adds muscle mass that can help rev up your metabolic rate for a larger calorie-burn.
Stress management is essential to finish your fitness for women over 40 regulars
The kids might have already moved from the house, but the responsibilities of moving up the corporate ladder might lead one to find comfort from food. Women at whatever age are more prone to overeating stresses take a toll. Squabbles and divorce are other stressors which need to be handled well. So you can stay fit and fab even if you’re over forty, setting aside time for yourself is important.
Full Body Workout For Women Over 40:
Squats – 3 sets of 8 reps
Bench Press – 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
Walking Lunges – 2 sets of 12 reps
Superset* Bicep Curls with Tricep Extensions – 2 sets of 15 reps
Superset* Lateral Raises with Front Raises – 2 sets of 15 reps