From the age of 40, our body begins to undergo a series of hormonal changes. The metabolism slows down so fat accumulates in the hips and a...
What is clear is that starting at this age, it is important to take care of ourselves in all aspects, choosing to eat healthier foods, ingest calcium and vitamin D, as well as perform softer and more moderate sports, to maintain good physical and mental health.
That is why at this stage we must emphasize strength training to strengthen muscle mass and bone structure, so we can burn fat, instead of doing speed exercises, which help us strengthen the heart, but not strengthen our muscles.
Exercise and Diet
In order to achieve our goals of losing weight and improving our physical performance, it will be important to exercise and accompany this routine with a nutritious diet, to improve the functioning of our body, especially the digestive system, and thus increase the level of energy and delay aging.
However, experts recommend combined exercises that include strength, resistance, flexibility, and joint mobility so that the body is strengthened, avoiding the normal deterioration of the years and the appearance of some diseases.
That is why I share these effective exercises recommended for women 40 years and older.
1. Jump Squat
This is a very simple exercise that you can do indoors and without having a lot of space. Squats is a very complete and moderate exercise that involves strength, so it will help you tone your body, bones, muscles, and ligaments, as well as burn fat in the hips, legs, and abdomen.
This exercise mainly works muscle groups such as the quadriceps, calves, buttocks, abdomen, and back, as well as the muscles of the spine, hips, knees, and ankles, the more mobility and intensity the exercise is done, the faster it will be activated the muscles and you will gain strength.
If you are a beginner, start with 20 squats a day, then increase over the weeks to 50 until you finish with 100 a day.
To do this exercise you must:
Stand with your feet slightly apart than shoulder-width apart, hips in line with knees and ankles.
Maintain a straight posture, that is, your shoulders back and your back straight.
Extend your arms in a straight line.
Start going down and up, until your hips are below your knees.
Get up again and repeat.
2. Burpees
It is an exercise that combines strength and cardiovascular training, ideal for strengthening the muscles and the heart at the same time. The arms, legs, chest, abdomen, and shoulders are worked on, endurance and balance are improved and it will help you lose weight quickly.
How it is performed:
Squat down, placing your hands on the floor and keeping your head up.
Move your legs back with your feet together and a chest push-up will be done, you must keep your back straight and touch the ground with your chest (as if it were a push-up).
Bring your legs up to return to the starting position and jump by raising your hands.
You can start with a series of 10 burpees, keep in mind that it is a somewhat complex exercise to perform, so you must do it at your own pace and thus increase the repetitions more and more.
I leave you a small video so you can see how the exercise is executed.
3. Leg Raises
This type of exercise works the muscles and burns fat, although it is not recommended if you have a lower back injury. It is a very simple exercise that you can do at home and in a small space.
How it's done:
Position your body as if you were going to lie on your back.
Put your legs together and straight.
Raise your legs straight up to the ceiling, lifting your butt slightly off the floor.
Once your legs are up, slowly begin to lower them to the floor without touching them.
Repeat again.
You can start with a series of 20 a day and gradually increase. Remember that everything depends on your pace and how often you exercise.
4. Sit-ups
The abdomen is one of the areas where more fat accumulates, especially in women aged 40 and over, due to hormonal changes and swelling. Now, the muscle group that is located in the middle of the body is known as the abdominals.
This exercise helps reduce back pain, improves posture, prevents injuries, improves balance, and, as strength is used, it also helps burn fat and strengthen the muscles of the body.
If you are a beginner you can start doing sit-ups known as "saw" which consist of:
Sit on the floor with your legs spread like a star.
With your arms extended to your sides, turn to the left and touch the ball of your right foot with your hand.
Then turn to the right, touching the ball of your left foot with your hand.
Repeat the exercise.
You can do 3 sets of 20 repetitions and then increase.
Remember that it is important to exercise to be able to feel good both physically and mentally, also keep in mind to maintain a balanced and healthy diet and drink two liters of water during the day. This way you will see results quickly. Now is the time to start your healthy life, it's never too late.
