The Best Workout for Women over 40
Gearbunch Blog Team @ 2018-09-17 18:43:47 +1000
The older you get, the wiser you are, but if you hit 40 you probably started to realize you're no longer invincible. Suddenly your body became creaky, and you started to experience a decrease in muscle size, strength and recovery time. Your bones became more fragile and more prone to injuries.
As we get older, our skin begins to lose elasticity, we start to lose vitamins and minerals, our bones become weaker and our cardiovascular health begins to go downhill.
But that doesn’t mean that you should slow down in the gym. There is an easy way to slow the aging process down. If you want to get in the best shape of your life, drop few pounds, firm up, and transform your entire body simply follow a good diet and start exercising every week once you're in your 40s, 50s and beyond. This routine will not only slow down the decay on your body, make you feel happy, and looking as great as you feel, but it will also help you stave off some common health conditions.
Here are the best workout tips for women over 40 that will let you gain muscle, build strength, and maybe even make you feel like you are 25 years old again.
The best workout option for women in their 40’s is a good resistance training program. This is the age when you are at a higher risk of losing lean muscle mass that keeps your calorie burn higher. Cardio training is good for burning your fat, but weight-lifting and strength workout is crucial at this age if your goal is to reshape your physique and add curves and muscle in all the right places.
Eat for Muscle
Having a balanced healthy diet, lots of different fruits and vegetables, not too much sugar or processed stuff, and whole grains is the way to build and maintain muscle. The most essential trick to eat less and increase the chance of losing weight is protein intake. Protein-rich food will keep you feel fuller longer, speed up your metabolism, and even help build and maintain muscle more efficiently.
Body recovery is important to prevent the sorts of movement limitations and compensations that can build up over time and lead to injuries. If you don’t have the necessary flexibility, you might short yourself on muscular gains during compound exercise. Stretching is both the most underrated player in muscle growth, and the best way to relieve muscular tension. The ideal amount of stretching is 20 minutes after each workout.
Don’t Skip the Underworked Muscles
When working out, we tend to focus on the major muscle groups like our biceps, core, and quads and forget about the smaller, neglected muscles in our body. These lesser-known supporting muscle groups are just as important as they can help in developing functional strength and avoiding injury. There are plenty of ways to embrace this concept, and some of them include incorporating medicine balls or resistance bands during your workout.
Diversify Your Workout
Challenging your body in different ways is a great way to avoid the habit of doing the same set of exercises every time. Performing the same exercises repeatedly makes your body adapt to the routine, so they become easier over time. Diversify your workouts with a variety of activities such as aerobic exercise, strength training, core exercises, balance training, and stretching to target the elements you may be missing.
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