Losing weight when you are over 40 years of age isn’t as difficult as you probably think. You just need to incorporate the right exercises, and do them well. There’ll be a lot difference between a woman who at least attempts to work out and stay fit, compared to someone who isn’t bothered at all (especially someone who is overweight). There are a lot of benefits in exercising, which range from prolonged life, to reduced risk of certain health conditions like diabetes and heart failure, to elevating the mood, and many more.
Below are some exercises to engage in:
1. Cardiovascular Exercise
One of the great benefits of cardio exercise is weight loss, and women over 40 (and who are new to the exercise) are required to start slowly for about 10 to 15 minutes. Along the line, you will get comfortable with it, and you are free to increase the duration. Try as much you can maintain 108 to 153 heart beats per minute.
Other benefits of this exercises are that it reduces stress and the risk of heart disease, relieves depression and anxiety, and also helps you to sleep better. Common examples of this category of exercise are: running, walking, swimming, jogging, cycling, and so on.
Yoga is also another great option for weight loss for women over 40, as it helps to boost energy levels, enhance mood, ease body aches, and also promote weight loss. You can enroll for a yoga class, to get the best of its benefits, or you practice it at home, if that’s what’s best for you.
3. Resistance Training
Resistance training is important in weight loss, as it helps to maintain muscle mass. In the bid to lose weight, many people tend to lose muscle mass, which isn’t a great way to stay healthy. In order to maintain the muscle mass while you shed fat, you should involve resistance training. You can train with weight machines, or free weights, or even resistance bands and your own body weight. However, it is encouraged that you do nothing less than two sessions in a week, to get the best benefits, although it can be done everyday.
Getting rid of fat when you are over 40 is very important, because at that age, your body is already open to many risks and it goes through changes in metabolism and digestion that can result in weight loss.
image couresy: expertbeacon.com, indianexpress.com, livestrong.com.