How women over 40 get fit

how woman over 40 get fit

They say 40 is the young of old age and hence it is better to start exercising young! By the time we turn forty, our bodies undergo a lot of physiological changes and we tend to lose muscle, bone density decreases and our metabolic rate slows down leading to an increase in weight gain. If you have not been exercising already it is time to start now.

Guidelines to stay fit at 40

The most important parameters to keep in mind are:
· Exercise
· Diet

Exercise is the key to good health

Most women by the time they reach 40 are at a stage in life where they are saddled with the responsibilities of a family, kids, and office; added to these pressures is the pressure of retaining the youthful look. Thankfully today there are enough cosmetics and procedures to make you look young but nothing can be an alternative for exercise.

The female hormones are to be blamed for a large extent for the changes in the female physique and mindset; the good thing is you can still beat the odds with exercise, a balanced diet, and a positive outlook.

exercise

Exercise
· Strength training
· Cardio workout.

Strength Training: It is important that you do strength training or resistance training a minimum of two days a week. This will not only improve the metabolism but will also prevent muscle loss and will in fact build muscle mass. The main benefit of resistance training is that to build muscles your body will have to work hard and burn more calories because rebuilding requires extra energy. Thus, with strength training your body will not only build muscle mass but will also lose weight and burn calories.

Cardio Workout: Along with strengthening to boost the metabolic rate you need to include some cardio into your regime. A good workout schedule will be two days of resistance training and three days of cardio comprising of running, circuit training, cycling, HIIT and indoor rowing. This will heighten the calorie burn and will also keep your heart in good shape, but before starting a cardio workout do consult a physician to rule out any underlying conditions.

Diet

With age, our metabolic rate reduces and we tend to gain weight. Therefore, to stay fit you must focus on eating healthy protein-rich food that will aid calorie burning. Proteins aid to the building of lean muscle mass but sadly a majority of us eat less protein than our body actually needs.

diet

Hydration

Remember to hydrate yourself at all times because the key to improving the metabolism is to keep the fluid balance intact. A very effective way is to enjoy all your drinks cold; your body needs to warm the drinks to reach body temperature and this requires energy. As a result, you will burn calories in the process of hydrating your body. Moreover, the proper amount of water impacts the skin condition. Women over 40 should also think about visiting Skin Care Clinic where professionals use the best techniques in aesthetic medicine.

The recommended protein intake for any individual is 0.8 g of protein per kilogram of body weight, but recently several studies have claimed that especially in the aging population it is better to have 1 to 1.2 g of protein to overcome age-related muscle loss. As a result, a person with a weight of 130 pounds will require 90 grams of protein

How to take your protein

· Have protein at breakfast because maximum protein breakdown happens at night and hence each morning you require the protein. Another reason is that protein makes you feel fuller and hence you will snack lesser.
· The ideal way of eating the protein is by splitting it into different groups of proteins. You can have both vegetarian and animal protein; do not stick to the same group each day but vary to get maximum benefits. On the vegetarian side you can have tofu, lentils, or beans and for animal protein go for red meat, low-fat milk, cheese but avoid all high-fat sources

Do not skimp on meals because your muscle mass will reduce which will lead to weakness and you will find it hard to do even simple activities. Do not crash diet. Always aim for a healthy mix of proteins, carbs, fruits, and vegetables in your diet.