While Over 40 women workout routines are not a magic wand to prevent the aging process and its associated health concerns, numerous scientific evidence show that engaging in a regular physical activity appropriate for your age and health situation has a good influence on the physical and mental health stats.
Regular exercise not only helps to prevent the development and progression of age-related health problems and chronic diseases, but it also helps to enhance mobility, mood stability, and even life expectancy.
You can look and feel great at this new stage of your life, even if you’re new to working out. Begin living for yourself and valuing the little things. Explore the different ways that can completely transform your body and health. Exercising offers simply too many health advantages for you to ignore.
As we age, we become more susceptible to chronic and age-related illnesses, as well as depression and mental issues, which can limit our ability to enjoy every moment of our lives and spread joy and happiness to those around us. According to research, getting the recommended amount of exercise per week while maintaining a healthy diet will go a long way in protecting you from common diseases in this age group, including arthritis, osteoporosis, heart diseases, and diabetes.
What you Should Know about Over 40 Woman Workout Routines
Before deciding the best fitness program for you, there are a few factors to consider. The first step is checking with your doctor to see if the fitness regimen you’re contemplating is safe for you based on your current physical status.
Remember that involving in improper exercise might result in injuries that can be avoided by discussing your activity restrictions with your doctor.
What is the Recommended Amount of Exercise for Women Over 40
According to the Dietary Guidelines for Adult Americans, women over the age of 40 should get an average of 30 minutes of moderate-intensity exercise per day. To reap more health benefits, especially for those trying to lose weight, daily workout sessions should be around 40 minutes of moderate-intensity consisting of cardio and resistance training.
Don’t Forget to Warm Up, Stretch, and Cool Down
Exercise-related injuries, such as muscle pulls or twisted joints, are more common in women over 40, which is why warming up and stretching before a workout is critical to avoid potential injuries.
A solid warm-up session will progressively raise heart rate and blood flow to the targeted area, preparing you mentally and physically for a higher-intensity or strenuous form of exercise.
Why is Exercise so Crucial for Women Over 40?
Women in their 40s begin to experience a decrease in their metabolic rate owing to two factors: muscle loss and hormonal fluctuations associated with perimenopause, which occurs around the age of 40.
When estrogen levels drop as a result of perimenopause, the body’s ability to regulate weight and fat burning declines, resulting in a lower metabolic rate, reduced muscle endurance, and a higher risk of increased fat storage, all of which can lead to a variety of health problems like heart disease, diabetes, and decreased mobility.
Add in the effect of low estrogen levels on bone density: as women age and approach menopause, bone cells begin to break down due to lower levels of estrogen, leaving them more susceptible to fractures and breaks, which is another incentive to religiously stick to your fitness program and adapt it to your new physical changes once you hit the age of 40.
What is the Best Over 40 Women Workout
Hands-down resistance training to develop muscle mass is the greatest form of workout for women over 40, according to research. It is critical for women at this age to begin improving their strength by engaging in regular sets of strength training programs, especially if they are new to working out.
Loss of muscle mass due to lack of activity and decreasing estrogen levels is one of the primary reasons women gain weight as they get older and find regular chores more challenging to perform. One proven way to counteract this natural process is to put the muscles under some stress to preserve and enhance their mass.
Moreover, lean muscle mass is the body’s most metabolically active tissue, so when your muscle mass decreases with age, your resting metabolic rate will drop in turn, and you become more susceptible to experience weight gain and low energy levels, even if you don’t apply any changes to your calories intake or lifestyle.
Additionally, if you aim to achieve the body of your dreams, weight lifting is the quickest route. When paired with cardio to burn fat, weight lifting will enhance your physique, toning sagging parts and adding curves to the targeted areas.
Aside from the physical advantages of weight lifting, you’ll notice a significant improvement in your mood, which will help you cope with all of your obligations and physical changes. Your brain will release more feel-good endorphins after each resistance training session to battle stress and depression, which are common in women aged 40 and older.
Lose Weight and Improve Heart Health with Cardio Exercise
Cardio, often known as aerobics, is a crucial unskippable type of exercise for burning fat, toning the body, increasing flexibility, and preventing various illnesses.
Walking, running, biking, jumping jacks, and dancing are examples of cardio activities that raise the heart rate and make the lungs work harder, which aids in boosting metabolism and weight reduction. In addition, the American Heart Association advises women aged 40 and older to get the required amount of aerobic activity every week to lower their risk of heart and artery disease.
If you’re new to working out, start by doing short bursts of low-impact cardio exercise that targets the entire body; 30 minutes of brisk walking five days a week should suffice; gradually increase the intensity of your workout to achieve more heart-healthy benefits; however, make sure you’re not putting excess stress on yourself.
After all, it’s crucial to do what makes you feel at ease. If walking or jogging affects your joints, consider walking for a longer duration. The CDC recommends 75 minutes of activity each week for women aged 40 and over, which equates to 15 minutes every day.
Upper Body Circuit Training
Circuit training is mainly about taking little, or no rests between sets, which effectively reduces workout time while also improving fat-burning mechanisms.
The movements are meant to develop muscular growth, strength, and endurance in the arms, shoulders, chest, upper back, and abs. Depending on your physical demands, you can complete one or more circuits each session.
Lower Body Circuit Training
To obtain the most metabolic boost and optimum fat burning impact, your lower body circuit training should consist of cardio and strength exercises intervals with little or no rest between sets.
How Many Sets Over 40 Women Workout Require
How many sets you should do in each workout session depends primarily on your current physical status and the fitness goal you have in mind.
- Ideally, adult females at the age of 40 and more should follow these resistance sets and reps guidelines from the American College of Sports Medicine.
- For gaining muscle mass and strength complete 2 to 6 sets of 8 to 12 repetitions with 2 minutes of rest between each set.
- For Enhanced Muscle Endurance, opt for 2 to 4 sets of 10 to 25 repetitions with a maximum of 1-minute rest between each set.