Exercise-wise, try adding in intervals with spurts of higher intensity work, incorporating weight training into your fitness regimen (if you haven't already) and just generally exercising more than you did in your 30s. For instance, I might do 10-12 chest presses, followed by 25-30 plank jacks, followed by 10-12 chest flys. You'll Want To Do These 5 Exercises Every Week. any of the products or services that are advertised on the web site. As you age, it's normal to experience muscle loss, stubborn belly fat and reduced energy levels (hurrah, getting older!). One great exercise is the "plank." To fight arthritis… Try: Strength training, 2 to 3 times a week. This cardiovascular exercise could be in the form of short bursts of intense activity (like sprinting) or long, low-impact exercises like brisk walking or jogging. For example, I tried to walk with friends around the park or treat myself to a smoothie afterward. According to a study done by the Women's Health Research Institute, there's a direct connection between body weight regulation and estrogen; levels that are too low can lead to fat storage, a lower metabolic rate and weight gain. Sit-ups, planks, yoga, and Pilates have also helped to strengthen my core and flatten my tummy. In a push-up position, balancing on your forearms and toes with legs stretched straight back, pull your belly button toward your spine and hold it tight, keeping your back flat enough for someone to eat off of. And, of course, diet and lifestyle play a key role in your overall wellness at this stage in life, more so than ever before. ), “I’ve found that doing crunches on a stability ball three to four times per week has not only helped to reduce my belly fat—it’s started the beginnings of a six-pack! Six months later, my belly was back in shape.” —Kaye Newton, 47, author of Incision Decisions: A Guide to Getting Through Surgery, (Customize your own walking plan with Walk Your Way to Better Health and lose up to 5x more belly fat! If you're a 40-year-old woman who wants to get in shape, it's crucial to do workouts that are targeted to your changing body and slowed metabolism levels. I tried to link walking with something or someone I enjoyed. But the focus isn’t just on abs: I squeeze in a full workout three to five times a week, and I try to keep it diverse. When we asked six different women to share the workouts that helped them lose (or stave off) a midlife pooch, we got six different answers—from strength training and high-intensity intervals to walking and water aerobics. —Heather Holtschlag, 45, founder of Healthy Fit PR, MORE: 4 Moves To Tone Your Belly & Butt Faster, “I used to run, do step aerobics and kickboxing, use the Stairmaster or elliptical machines, bike, row, ski, you name it. As women get older, they lose aerobic fitness and burn fewer calories, so it's important to kick things up a notch if you want to shed a few pounds. MORE: Over 40? I’ll repeat that three times, resting in between each round." According to Pamela Peeke, a clinical professor of medicine at the University of Maryland School of Medicine, one of the most important factors that affect metabolism is muscle mass, and as women get older, muscle mass tends to decrease. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. But my favorite workout consists of doing two exercises for the same body part, with a cardio drill in between. Over 40? No surprise, I developed belly fat. Work up to staying there for a full minute. Copyright Policy diagnosis or treatment. —Debra Dixon-Anderson, 54, CEO and founder of Light of Gold PR, Marketing, and Consulting, (You can sculpt your arms and tighten your tummy with the energizing—and fun—routines from Prevention's Flat Belly Barre! The good news is that there are lots of ways to add more fitness into your life. Diet-wise, it's also important to eat less sugar, processed foods and refined grains if you want to lose weight after 40. Aim to do cardio work at least three times a week to improve your muscle tone and bone density and maintain overall good health. I try to train four to five times a week." 2020 I try to get my heart rate to 80% to 90% of my max to get into the HIIT zone. How to Get Your Body More Toned at 40 Years Old, Oprah.com: The Decade-by-Decade Guide to Exercise, National Osteoporosis Foundation: What Women Need to Know, Women's Health Research Institute: Menopause and Weight Gain. ), "The thing that helped me lose belly fat and keep it off is mixing up my workouts. But there are specific exercises and workout programs you can do to combat these issues, including resistance training, Pilates, core exercises and short, intense cardio sessions.

Se7 Microphone Review, Seagull Artist Mosaic Bourbon Burst, Golden City Villas, Nj Menu, Best States For Fathers' Rights, Is Ammonia Safe For Cleaning, Bissell Zing Replacement Hose, Rock Solid Fitness, The Rise Of Product Operations, Herbalife Cell U Loss Tablets Reviews,