Fourties Are the New Thirties: Make Your Workout Effective
Your forties can be the new thirties as long as you take care of your body and stay physically active. However, there is a big difference between just exercising and exercising the right way.
The more we age, the more we are prone to gaining weight, having various hormonal imbalances, low-thyroid function, and the list goes on. Cortisol spikes become a frequent occurrence, along with insulin resistance, and generally, the feeling of drowsiness. This can affect not only our performance in the gym, but also our everyday life, and how we look and feel.
Another thing that comes with age is wisdom. You want to be wise about the way you approach your workout. Listen to your body, adjust accordingly, and train smarter. If you don’t know where to start, we can help you with some advice and an exercise program for women over 40.
Keep Moving And Stay Consistent
As we age, gaining weight becomes a problem due to our metabolism slowing down significantly. To combat this, make sure you’re staying physically active as often as possible. It doesn’t necessarily have to be a full training session every single day of the week. As long as you squeeze a minimum of 30 minutes three to four times per week, and break a sweat, you will be safe. Attempt to mix weight lifting, some type of cardio, and stretching.
High-Quality Sleep Is Essential
When life gets busy, the first thing we resort to is sacrificing our sleep. While we can get away with cutting our sleeping hours when we are younger, getting your 8 hours of rest is more important than ever when you reach a certain age. Giving your body enough time to recover is key to combating fatigue and being able to keep up with your workout regimen.
Exercises for Beautiful Legs
Here are two great exercises that will keep you in shape.
Squats focus on your quads and hamstrings, giving you that much-needed leg strength. Having strong legs will take some load off the ligaments and joints.
Keep your feet flat against the floor and your chest high as you go down into a squat. Don’t worry about going too deep, just work through the range of motion that suits you.
15 to 20 reps
This exercise will give your hips a nice stretch and improve their flexibility. Besides the obvious glutes, quads, and hamstrings involvement lunges fire up your core muscles which are vital in supporting your entire body and improving your overall stability.
While performing lunges focus on keeping your back straight and your front knee in line with your toes. If you have the right technique, challenge this exercise by doing walking lunges
3 sets of 10 reps
Need more exercises to complete your workout regimen? Want to find out how to properly execute them? Check out Peak Physique & Performance blog section where we regularly publish articles and share tips on health, fitness, and nutrition.
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