Compared to younger women, women over 40 have a higher risk of osteoporosis. Strength training increases bone density thus lowering the risk of osteoporosis. You will get a firmer appearance as well, because strength training helps to shape your body. Since you will appear more powerful, your environment will see you as more capable, stable and energetic- we receive these clues unconsciously. Strength training reverses the process of reduced muscle mass when growing older. The metabolism slows down after age 40 too. If you increase your muscle mass, these muscles burn calories helping you to stay slim and attractive.
Cardiovascular training is another way to compensate the slower metabolism at age 40+. To improve your fat burning, getting your heart rate up on a daily basis will be very helpful- this assists you in losing weight permanently as well. The best manner to do cardio is doing interval training with short 30 seconds bursts of activity followed by 2-3 minutes of cooling down. Cardio training reduces the chance 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.
When we become older, our bodies tend to get tighter and tighter. Compared to women in their twenties, many women over 40 move differently. To regain a youthful appearance flexibility training is needed. 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 phase after your workouts. A great way to do flexibility training which many women love is to do Yoga. Stress is reduced by doing Yoga too- this will help you manage your weight as well.
You might ask: How much should I exercise? 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 want to remain a youthful appearance you might not have to commit that much time, but you will likely have to do more flexibility and strength training.
Generally, daily exercise (or at 6 days a week) is much healthier than simply exercising 2-3 days a week. Half an hour each day should give you sufficient energy to aid you through your day and cope with stress.
I've covered the three fundamental 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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