Fitness for women over 40

FITNESS FOR WOMEN OVER 40

Youth can make mistakes but those over 40 should make as few as possible. At the same time because of their busy work and family schedules women should choose to get the maximum out of the minimum effort. We must remember that for every work out there is a corresponding amount of wear and tear in the body. Hence there is little need to deplete the body’s resources by performing more than necessary exercises to achieve our fitness goals.

Since it is always tempting to loose those extra pounds of weight one is tempted into going for intense exercises. Jumping into an intense workout would be a pretty dumb thing to do and at 40 could be dangerous. One must ensure a proper workout is done to increase blood circulation to the muscles, elevate respiration and improve oxygen absorption and viscosity in the joints.

Before commencing the weight lifting workouts 10-20 minutes of brisk walking at the treadmill or using the stair stepper, stationary bike or any other aerobic machine will help in giving the body the desired workout. Prior to performing each lift do some repetitions with half the maximum you have planned for the day.

After completing the exercises make sure you also perform a cooling down. One of the best ways to loose weight is through cardio vascular exercises. Even if you only have to maintain your desired levels of weight, you have to perform your cardios at least three times in a week. If you are on a weight loss program then it has to be at least 4-5 times a week. Since the body prefers to burn carbohydrates first than fat, it is better to do your cardios early in the morning. You then stand a better chance of burning fat if you work out before you eat. The duration should be at least 45 minutes if you want to get rid of excess fat. To maximize results you also need to maintain the intensity. You can start at a moderate pace and begin from there.

Exercise can no doubt help you loose weight, but you must also take complete charge of your diet and ensure you do not eat more than the necessary calories. The diet must necessarily include organic fruits, vegetables, fish; you must also make sure to drink at least 6-8 glasses per day. After your workout you must also have some breakfast that should preferably include some protein. When you get hungry in between you can eat some vegetables like carrots or cucumbers, some fruit or dry fruits. Avoid eating after 8 PM. As our body metabolism tends to slow down at night. Avoid consuming extra calories in the form of alcoholic or carbonated beverages. Switch over some of your foods into lower fat or fat free options. For example full cream milk can be replaced with skimmed milk. Learn new ways to cook to reduce the amount of fat used in the cooking. Switch over to smaller plates and bowls used for eating so that you will consume smaller portions at a time. Keep a food journal and as you note down all the food you have been consuming you will become more disciplined and informed in your choices and finally finish off all your meal with some sugarless chewing gum, it will prevent you from further indulging yourself.

Article Source: http://www.new.citynewslive.com

Deborah Dennis is an over 40 women athlete. She follows the Burn The Fat Feed The Muscle Program. You can see her daily blog comments and training regime on her Fit Women Over 40 Blog. Find more information and lots of great articles for women over 40 on her website, Fit Women Over 40.

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