Important Fitness Tips for Women who are Over 40
It’s more difficult to stay in shape than ever when you are approaching 40 or are over the age of 40. By following few simple fitness tips for women over 40 can help you to maintain your fitness levels. The body of women goes through some unmistakable changes when she hits the Age 40. The metabolism of women slows down at this age and this one of the main reason that they put on weight and harder to lose these body fats. At this age women also feel fatigue and may find working out more difficult as they began to have minor pains and aches.
Women at forties, experience to gain weight around their middles specifically around their behinds and tummies, resulting wider hips and thicker waist. Here are few fitness tips for women over 40 which help you to look best and slim.
Are you getting rid of your Treadmill? If yes, then sell it and make some free space in your house for some really fat burning and effective exercises. On these exercises, you don’t need to spend a lot of money.
All you need is your body and fitness:
With a short and high-intensity interval training session you have to replace your long easy cardio sessions. This is one of the effective fitness tips for women to lose weight over 40. By doing just a few simple body weight exercises, this can be accomplished like jumping jack, squat jump or stationary sprint. Here are some perfect examples of adding a set of exercises to your day that burn fat by sacrificing a little of your time and space:
Squat jump is one of the best exercise and fitness tips for women to lose weight who are over age 40. This is one of effective fitness tips for women who wanted to lose their weight when they are over age 40. Here are few steps that help you to start your program which is quite simple and easy.
- Start with the squat jumps for 20 seconds and follow a recovery time with 10 seconds.
- For at least 5 minutes try to repeat this cycle or to try its total 10 sets a day.
- After this rest for one minute.
Your fitness level increases day by day as your body adapts this routine, then until you can do add cycles for another five minutes. Within 10 minutes at this pace you will easily burn a ton of your calories. Remember that you are trying to train a high-intensity level so this is not a slow easy pace. When you are doing this exercise you should try to breathe hard and your heart rate should also be up there.
- Powerfully jump to a fully extended position from a squat position and raise your arms overhead.
- Immediately decelerate as your feet touch the ground and after that return again to squat position.
- Without letting your feet leave the ground and modify by powerfully reaching to the ceiling.
- By going deeper hits your thighs and rear more effectively you can also adjust the depth of your squat.
In order to lose weight, push your weight around:
Every woman must add some resistance training into their workouts plan to lose body fat. Your main goal is to add muscle to your body and it is one of the effective fitness tips for women over forty who want to lose their weight quickly. Muscle is one of the calories burning and active tissue in your body that help to keep your metabolism going strong. One of the main reason why most of the women of this age group gaining weight is due to a more sedentary lifestyle while eating the same quantity of food that they have lost some lean muscle mass.
As at this age, the metabolism will slow down so it’s a fallacy. You will easily hold the muscles you had in your twenties and thirties by adding muscle building exercises three to four times a week. You can also even build a little extra if you work a bit hard. It doesn’t mean that at this age you need to join the gym or to buy some expensive equipment. Another fallacy is that it also doesn’t mean that you are going to look masculine or gain muscle bulk.
Unless you train very specifically with a goal in your mind, the female body simply is not capable of that. By using the weight of your body as resistance is often more than enough weight and in this way you will achieve a perfect beautiful feminine physique. Here are some benefits listed below that you will get from the weight training:
- As compare to cardio exercise alone, you will burn more fats from weight training.
- By doing this, you will easily change the shape of your body.
- By retaining or building more muscle mass, you will easily boost your metabolism.
- You become more functional and will increase the strength also.
- By doing muscle training, you will build combat osteoporosis and strong bones.
- It will also improve your joint stability and reduces the risk of injury.
If you want a tight tummy than stop doing Crunches:
It is another healthy fitness tip for women over 40 to not do crunches if they want a tight tummy. For most of the women in their forties, the midsection is always a trouble spot. For this specific area, there is no magic bullet but a Plank is available and it is one of the most effective exercises that you can perform safely to tone up your abdominals. It can directly and more effectively targets only your abdominal area and as compared to crunches it is much easier and safer to learn to perform. Having a strong core will help you to improve posture and reduce backaches.
All of them are the effective fitness tips for women over forty and these can help to maintain a slim and fit body even after forty.