Exercise and regular strength training are an important part of staying healthy.
For women over 40 cardiovascular health is essential for both weight gain, weight loss and hormone control. Sometimes it can be hard to figure out which exercises are the best for staying in shape.
There are many different types of weekly exercises and natural ways to help improve circulation and strength without putting too much strain on your muscles. Concentrating on form rather than speed during these workouts is the key to success.
Not only is Tai Chi incredibly relaxing it’s also a very low impact exercise that can help you concentrate on the movements of your body, if you’re new to exercising and want to do something that is slow and relaxing Tai Chi is perfect for you paired with a good workout routine.
Tai Chi can help you lose weight, improve your balance and improve your flexibility.
Number 7 - Squats
A classic workout that does not require a machine yet focuses on form. Squats can be beneficial for strengthening your legs and your glutes, squats can help make your core stronger and can help build strength in your legs.
It’ll help you in your daily routine and can make you more comfortable doing simple daily activities like walking or even getting up and down when you’re sitting.
Number 6 - Low impact cardio
Using an elliptical machine for regular interval training is a great way for women over 40 to maintain a healthy heart. This is a great way to get your heart pumping at a low intensity.
If you find high intensity cardio to be too difficult just do low impact cardio it’s great for your health and we’ll get those endorphins pumping.
Number 5 - Lunges
Lunges are a great way to improve your leg muscles and keep them toned. There are several variations on this exercise that work different parts of the leg like squats they can improve your leg strength, glute strength and also strengthen your core.
If you find that you have problems with balancing, lunges can help improve your balance as well practice makes perfect
Number 4 - Yoga
A classic exercise that involves stretching and maintaining form.
Yoga is one of the best choices of workouts for women over 40. It is also highly meditative and relaxing. Yoga and meditation are great ways to relieve stress and remove negative energy or thoughts from your mind.
Sign up for yoga class or practice guided meditation to help with stress relief
Number 3 - Strength training
Weight lifting doesn’t need to be so intense, even just doing some bicep curls with two-pound barbells can help improve muscle tone. Try signing up with a personal trainer.
If you’d like some more help with strength training you can also find all sorts of helpful and easy strength training guides online if you don’t want to spend money on a personal trainer.
Number 2 - Planks
Planks are a great way to train for stamina and strength like lunges. There are many different plank variations that can build strength in different muscles. Planks help build core strength and also strengthen your legs, arms and other body parts. It takes focus and stamina and can help improve your overall health and strength.
Number 1 - Leg lifts
Leg lifts are a great exercise to work on keeping your form correct they also help
to improve strength and muscle areas that are often hard to work out
Now that you know exercises you should do to help you lose weight and gain strength here are certain changes you can make to your lifestyle to get your weight gain hormones under control and lose weight.
Balance Hormones
Did you know that hormones such as insulin cortisol leptin and thyroid hormones all play a key part in metabolism control, they also tell your body to store or get rid of fat to start off.
Let’s take a closer look at the chemicals that tell your body to store or burn fat, first is insulin since glucose is a primary source of energy for the cells when you eat foods that cause the blood glucose level to rise the body releases insulin as it is a chemical that allows glucose to be released into the cell cortisol.
This is a stress hormone it’s produced to prevent blood sugar levels from dropping below normal this is why you crave sugary snacks when you’re stressed out cortisol helps slow down the metabolism so you preserve more energy
If you have high cortisol levels you will gain weight leptin this is the say Sheedy hormone and it’s secreted by fat cells.
It signals the brain that you’re full it helps to tell the body when to store or
lose weight when levels are low you will be hungry and the body may store excess food as fat.
Thyroid – thyroid hormones t3 and t4 are produced by the thyroid glands their job is to prevent lipolysis and they help regulate the metabolic processes
Now to get those hormones under control make sure to do the following things avoid a strict diet what should you eat
It’s important to avoid a strict diet. The best plan for sustained weight loss is to eat three meals a day.
Sticking to extremely strict diets isn’t healthy because when you’re not eating regularly the body begins to think it’s starving and takes energy from the muscle tissues while trying to conserve that losing weight gradually and slowly is ultimately healthier for you.
In the long run if you want to become slimmer start small calorie reduction
Remember each person’s calorie intake is different and should be calculated based on your height, weight age and activity level. Eating foods with a low glycemic index stick to foods that are less likely to contribute to glycemic levels in the body.
These include foods that have low glycemic index or GI so basically you should stick to foods that will not increase the level of insulin in your body
You can look up a list of foods that are GI foods such as walnuts mushrooms and cabbage online to help pick the ones that you like best remember that everyone loses and gains weight differently and for different reasons so it’s okay to experiment with your diet and exercise avoid fast carbs avoid foods that will fill your body up with fast and fatty carbs go for foods that are rich in protein and fiber instead this will help you feel fuller quicker and should help prevent you from overeating.
Protein helps to build muscle mass and tissue it can help you burn more calories than body fat even when you’re sleeping or at rest so if you’re really serious about getting your weight gain hormones under control
It’s also important to exercise properly and do the right type if you’re an active person who exercises frequently it’s important to remember to replenish your sugar levels stay hydrated, have good exercise regimens and make sure that your diet is in check your body will reap the rewards
To wrap up…
What are certain exercises or things you do on a daily basis that help improve your strength and stamina to help you with weight loss and what are some workouts for women over 40 that you suggest let us know in the comments section below