Aging is such a wonderful process, but sometimes it takes the wrong direction. Not everyone has the chance to age beautifully. Most people usually lose the strength in their muscles, and their body does not work the way it does usually. Having a “different” body means that you have to change your workout routines, too. Do you know that women over 40 are actually advised to do strength training exercises?
Maintain proper form in workout routines
Proper form is important and it is related to great workouts and strength-training exercise. Not having the proper form puts additional stress to the unintended parts of your body. The exercise does not have the desired effect and you are unable to engage the right muscle group.
Women over 40 have to maintain proper form because they have a higher risk of suffering an injury. Exercising with bad form results in tears and strains in the joints, muscles and tendons. Chronic injuries are your worst enemy, and they make the body weak and prone to other injuries. The bone density and muscle tissue get weak after 30, and things get worse at 40.
Exercise to skip after 40
If you are a beginner, try to skip high intensity impact strength training, including boot camp workouts and high intensity interval training. This regimen leads to serious injuries.
A recent study on HIIT confirmed that participants who did it were also dealing with rhabdomyolysis or muscle trauma. Beginners are advised to start at a slow pace to avoid serious injuries. We are not trying to say that you should avoid strength training at all. Do it properly, and you will be amazed with its effect.
The benefits of strength training
Strength training is great for women. Do you know that 80% of 10 million Americans diagnosed with osteoporosis are women? Low bone mass and deteriorated bone tissue are some of the symptoms. Women start losing their estrogen after menopause. This hormone protects bones. So, women over 40 are actually recommended to do strength training exercises to boost the density of their bones.
These exercises counteract the drop of muscle mass caused by aging. Muscles tend to shrink overtime, and you are unable to do anything. Strength training exercises keep you strong and fit, and also prevents sarcopenia.
Do strength training exercises to lower your risk of type-2 diabetes and cardiovascular disease. A study based on 36,000 women aged 47-98 found that women who did strength training exercises had a 30% lower risk of developing type-2 diabetes and 17% lower risk of cardiovascular disease than those who did not exercise at all.
5 most efficient at-home strength training exercises for women over 40
Burpees target several groups of muscles, and are easy to do.
– Bring your body into a squat position
– Jump on your feet and do a plank
– Go down into a push-up position and bring your chest to the floor
– Go back into the plank position
– Jump the feet back in to your hands
– Jump high into the air, and elevate your arms above your head
- Leg raises Yoga exercises target the core and you will need a yoga mat to do them.
– Lay on your back, and bring your legs together
– Elevate your legs up until your buttocks goes up a bit
– Lower your legs back to the yoga mat, but make sure they are still hovering in the air
– Keep your body in this position
– Elevate your legs up again and do a few more repetitions
Squats engage glutes, quads, hips, hamstrings and core.
– Stand still and keep your feet apart. Align your knees with your hips and align your knees with your ankles
– Set your shoulders back
– Bring your arms to the front, and keep them straight; Your palms should be facing downward
– Bend your knees while keeping your shoulders and chest upright and your back straight
– Go down with your upper body and bring your hips below your knees
– Go back up and do a few repetitions
- Lunges Lunges will tone your back and legs.
– Keep your upper body straight, and roll your shoulders back
– Keep your chin pointed up and engage your core
– Step forward with your right leg and bend your knees at 90 degrees. The front knee should be above your ankle, and your other knee should not touch the floor
– Bring your body weight to your heels, push your body back and up, and do a few repetitions
Planks engage the core and work several muscle groups
– Lay on your stomach
– Support your upper body on your elbows, and elevate your body from the floor as if you are doing a push-up
– Do not forget to stand on your toes
– Squeeze your glutes and lock your knees
– Keep your back straight and hold your body in this position for 20 seconds
Strength training is not difficult, but you have to master some of the exercises to get most of the benefits. Try these exercises and find what works best for you. The benefits are endless: dense bones, strong muscles and low risk of cardiovascular disease and type 2 diabetes. Take care of your body, and it will take care of you.