Easy Workout Option For 40 Plus Women
05 July 2019
When it comes to health and fitness, women today are more aware than ever before. With doctors increasingly prescribing preventive measures, exercise has become a necessity for women.
It is no more about just trying to lose weight; it is about being disease free, pain free and having the strength and energy to live life to the fullest.
Fitness over forty has to be chosen with care and keeping in mind any limitations one may have. We start to lose muscle mass and the bones are not as strong as they used to be in the twenties. Women over 40 especially need to add resistance or strength training to their fitness regime to add more lean muscle mass to the body composition.
Before one starts off on any exercise routine, one should have a preventive check up to rule out any deficiencies or limitations. Consult a good trainer who can then work around your limitations and towards your specific fitness goal. Choosing a gym or a trainer or a particular workout regimen can be very confusing with so many options around. Whatever you choose, start small and build intensity and frequency slowly. Years of lethargy or weight cannot be shed in a matter of months. If you do it right, starting off on a fitness plan in your forties can add many disease free, active and graceful years to your life.
Here are a few easy workout options for women over 40
Hydraulic Circuit Training
In Indian scenario, where 20% of women over 40 suffer from osteoporosis or brittle bones, while another 65-70 % suffer from osteopenia or weak bones, it is essential to follow a fitness regime which takes care of the special needs of a women’s body. Hydraulic circuit training takes into account the fragile bone structure of the 40+ women and helps them to stay fit without any risk of injury.
Hydraulic Circuit training is a type of workout that mixes and balances the strength exercises with aerobic activity combining the benefits of both a cardiovascular and strength training exercises. Strength training is done on hydraulic machines - fluid based machines (instead of weight based machines) to make it safer for women. Together, they strengthen muscles and bones and help prevent osteoporosis – and burn calories.
High Intensity Short Burst Workouts
If you are fit and want to add a challenging workout to your routine, try HIIT twice a week. Avoid high-impact moves if you have joint pains. HIIT is a combination of brief, very-high intensity bursts of cardio exercise followed by equal or longer periods of recovery/rest. Vivafit offer an exclusive 30 minutes program called ‘Burn It’ which is based on HIIT principles. However, there are many short burst exercise programs ranging from 8 minutes to 40 minutes. It can be as easy as jogging for 20 sec and walking for 20 sec, repeated for 20 minutes, but if you are new to fitness, do it with a trained professional.
With all the other benefits like improving cardiovascular health, weight loss, better stamina, short burst exercises have also been proven to reverse the age clock.
A combination of Circuit training, Pilates/Yoga and HIIT could be your fountain of youth you can reclaim in your forties.
All of us know a woman who complains about back or cervical pain, and has learnt to live with it.
Today many of us spend too many hours bent over a high desk or sitting in front of a computer with the body leaning forward to read or type. Because of this, we adopt a posture that wastes and compresses the spinal muscles, weakens the abdominal and pelvic muscles.
Pilates is a refreshing mind-body exercise program designed with a focus on strengthening the “core” muscles, i.e. the muscles that surround and support the trunk, so you will feel fitter and gain better posture, ready to face the demanding world of today.
It is truly said that you are as strong and young as your spine. It is especially true for women in forties as child birth not only gives stretch marks but also leaves a mark on their spinal health. Pilates develops the whole body, giving it a more elongated, aligned and stronger spine. Talk about graceful aging!