Posted on May 8, 2008 in Lastest News
40 years isn’t an easy age to live the uncanny lines on your face or the heavy pounds at the most apt places which deter you from wearing your favorite outfits. Women at 40 have great challenges to face. For instance, there is an uncontrolled tendency to gain about 10 pounds 10 years from hitting the age of 40 years. This is usually contributed by the loss of muscle mass which is further enhanced when women resort to quick weight loss cures and dieting.
Experts opine that loss of muscle mass as a result of dieting can actually slow down the rate of metabolism which impedes calorie burning capacity of the body. Women at 40 thereby need to realize that their bones have also aged. As a result, modified and low intensity exercises are best suited for keeping fit, agile and healthy.
What Can Speed Up the Metabolism in Women at 40?
The most effective ways to increase the metabolism rate and to keep the excess weight off permanently are:
- Strength training
- Balanced diet
- Stretching exercises
Women at 40 should focus on – low intensity exercises, weight training and no dieting.
Another important thing to take care of at 40 is an injury which needs protection and less exertion. For example, a knee or elbow problem which can sidetrack a woman who over trains her muscles to build strength and endurance. Neglecting or ignoring an already problematic joint can land you up in a more dormant state than you imagined which often circles around bouts of depression, weight gain, insomnia and stiffness.
Top 10 Exercises for Women at 40
Listed below are some recommended exercises for women at 40:
- Walking: Walking has a lot of benefits apart from the fact that it is safe, inexpensive and that which you can try anytime and anywhere. Walking is also the most natural ways to burn calories. Walking improves heart function, reduces stress, tones and strengthens muscles, relives back pain and osteoporosis conditions, improves respiratory health, controls diabetes and arthritis conditions.
- Biking: Biking is another way to tone and strengthen your bones. Stationary cycling with a high seat arrangement, toe clips and low resistance set up can help you deal with osteoarthritis conditions of the knees.
- Swimming: For beginners 15-20 minutes of swimming is of great help for increasing the muscle, ligament and tendon endurance and strength. This keeps the bones string and thrifty thereby making you more agile and active.
- Aerobics: Low impact aerobics is recommended for women at 40 (dancing, light aerobic steps, etc). Aerobic conditioning leads to a healthy heart.
- Volleyball: 30-45 minutes of a volleyball game can keep your heart and lungs free of complications and can rid you of ailments like diabetes, coronary heart disease, colon cancer and hypertension.
- Strength Training: Experts opine that with no activity, movement or workouts, the muscle begins to shrink at 1-2% each year. Loss of muscle mass is marked by slower rates of metabolism which lets you burn fewer calories. Regular perspiration is essential in order to prevent weight gain between the age of 40 and 50 years. Weight training 3 times per week is considered effective for keeping fit. Resistance training is also considered effective for enhancing bone density.
- Horse Riding: This is a great way to building your self-esteem and social skills, increasing the strength and endurance of muscles, improving posture, balance and stability and an enjoyable recreational activity.
- Cross Country Skiing: An all encompassing exercise that can combine running and cycling techniques with the kick and glide skiing techniques. Cross country skiing is a complete workout for the back, shoulders, chest, buttocks and legs.
- Hiking: Hiking is a good option to increase bone density and slow the pace of calcium loss from the body. One hour of hiking in a week can be just about sufficient to keep you looking fresh, energetic, and slim as it helps lose a great many pounds too.
- Water Aerobics: Exercises done under water like jogging, running or walking can not improve the strength of legs and hips but also respiratory health. Experts opine that water aerobics also help in reducing weight effectively. As beginners try the shallow part of the pool to do light or moderate exercises. When you get comfortable and master the technique of water aerobics, try performing each exercise for 20-40 minutes.
Low intensity exercises with no hints of dieting are the key to winning a fit body a 40. Consult a doctor for engaging in cardiovascular exercises.
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