Ageing is an inevitable process and everyone is going to get enveloped by it one day or the other. We cannot put a halt to it. And, once a women start turning 40, she starts feeling as if she is inching towards the end of her life and that there is nothing she can do to bring her 20’s look back. However, age is just a number for the people who want to keep themselves fit and healthy. So, here are some exercising tips for you, ladies.
The metabolism rate of our body tends to slow down after a certain age. So, constant stimulation of the metabolism becomes the need of the hour at 40. So, here is this high-intensity cardio exercise which acts as an aid to enhance your metabolism. EXercise this at least twice a week. However, do not do it on an extreme basis.
After reaching 40, women often start losing muscle mass to a large extent. However, you don’t have to worry. Squats are the solution to your problem. Squats not only improves the circulation but also tones your abs, legs and butts and lets you enjoy a better body posture. But, above that, it is necessary to practice correctly.
FORM A PLANK AND GET RID OF BACKPAIN
Fed-up of the back pain? Don’t you worry! By practising planks, you’ll not just be able to strengthen your core muscles, but also be able to give relief to your back pain. It also helps to stimulate your mood and improves your body posture.
Strength training forms an essential exercise for not only health freaks but every age group and fitness levels. Not only weight-lifting helps in reducing fat and burning calories but also prevents the risk of getting arthritis which is likely to grab you as you age. Practice deadlifts and overhead presses for better results.
This exercise is an excellent alternative for the people who are not able to perform squats due to any pain. The bridge not only stabilises the pelvis but also provides a high strength to the back, if done correctly!
Once the process of ageing starts, there is fear of losing skeletal muscle which is commonly known as SARCOPENIA which ends up giving you shoulder and back pain accompanied by a bad posture. So, exercise this Y to T raise to keep yourself on track of fitness.
Exercising on this machine for three times a week for 30 minutes can stimulate running and stair climbing without much pain in your knees and is way better than a treadmill. It helps to enhance the aerobic capacity and promotes total workout of the body. So, make sure that you add this machine to your regular fitness regimen.
WALK AND JOG
Walking and jogging should be a pivotal in everyone’s life. Walking and jogging have a plethora of benefits for every age group. It not only improves your breathing but lifts up your mood, improves digestion and, helps you stay away from the reach of many diseases.
YOGA-KEY TO PRACTICE
In a world where the need for fitness is at its peak, yoga comes into play and plays a significant role in helping us to keep fit and healthy. Not on it stimulates flexibility but also increases the endurance and the strength. Moreover, its immense power of yoga helps in uniting our heart, mind and soul keeping us healthy from the core. So, make sure you realise the jaw-dropping benefits of yoga and apply it in your daily life.
Apart from increasing the lower body strength and reducing fat just like exercises as mentioned above, back squats have much more to offer to all of you! Barbell back squat helps to involve your entire muscle group to exercise and assists in developing the leg area.
Here comes another exercise to keep you fit the full level-bench press! It not only helps in building up a good posture but also helps in gaining muscle mass on the upper body thereby, enhancing your endurance and strength factors.
Romanian deadlift has many advantages. It helps in proving mobility to your hips for to the straight leg position. This exercise is beneficial not only to get toned glutes but also making hamstrings dynamically flexible.
If you are experienced with weights, then this exercise is for you! This single crazy exercise puts many muscles on work and helps you achieve a brawny physique. It brings to motion our glutes, arms, shoulders, hamstrings together, therefore, being a perfect exercise!
Few pros of suspended push up are that it can stimulate core muscle strength by activating muscle fibres and upper body strength. An advanced level exercise which becomes more challenging when the handles are perpendicular, and you are more or less parallel to the floor. However, you’ll soon experience the benefits in a short time span.
This is another advanced level exercise which s not only multi-muscle exercise but multi-joint exercise which puts more than one joint in action. It helps in gaining muscle mass and assists in developing the biceps involving various other muscles. A perfect training to enhance the heart-rate!