Age and particular needs should determine which kind of workout routine is best for you. Women over 40 face particular challenges – their exercise routines should include strength training, cardiovascular exercises and flexibility training to address all these challenges. All too often, a workout is only targeting one or two of these 3 areas. Read on discover why women over 40 need all three components included in a satisfactory workout routine.
Women over 40 have a higher risk of osteoporosis compared to younger women. You can bring down the risk for osteoporosis by increasing bone density utilizing strength training. Strength training helps shaping your body also, giving you a better appearance. You will move and feel more powerful, people will unconsciously pick up on this and perceive you as more capable, stable and energetic. Strength training overrides the process of reduced muscle mass when growing older. In addition, the metabolism slows down after age 40. If you increase your muscle mass, these muscles burn calories assisting you to stay slim and attractive.
Cardiovascular training is another way to neutralize the slower metabolism at age 40+. Getting your heart rate up on a daily basis causes your fat burning processes going- assisting you to lose weight permanently. Interval training is the best way of cardio training: 30 seconds of high activity followed by 2-3 minutes of cooling off. Cardio training reduces the risk for cardiovascular diseases- a severe danger if you are over 40. Best cardio workout routines target the whole body- swimming is the best of all of them.
Our bodies tend to become tighter and tighter as we grow older. Many women over 40 move differently compared to women in their twenties. Flexibility training is essential to recover a youthful appearance. Flexibility training helps you with the side-effects of strength training as well. It is the opposite to strength training: strength training flexes and shortens the muscles, flexibility training makes the muscles longer. In addition, flexibility training can help you in the warming up and cooling down stage after your exercises. A great way to do flexibility training which many women love is to do Yoga. Yoga will scale down your stress level too, helping you to manage your weight.
You might ask: How much should I work out? As always, it depends on your goals. If you want to lose weight by working out you will have to spend quite some time on calorie-burning cardio training. If you just want to counterbalance the effects of getting older youâ€™ll have to put in less time, but likely put more emphasis on flexibility training and strength training.
If you exercise 6-7 days a week you’ll get much more progress compared to working out 2-3 days a week. If you spend half an hour every day on working out you will get an energy boost that will aid you greatly through your day, what might motivate you to exercise even longer.
I’ve covered the three essential components of exercise routines for women over 40: Cardiovascular training, flexibility training and strength training. You will need all three of them to lose weight and keep a youthful appearance.
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