Fitness over 40

fitness over 40

Turning 40 is a milestone and a signal of transition from adulthood to middle age. It is an important age of preventing health problems.

Generally when you get older you may have noticed changes to your body, you tend to lose muscles which are typically replaced by fat and the concern about getting fit may be overwhelming to you.

Here are some of the ways that you could be able to lose the weight, keep it off and stay fit for a healthier you.
As we get older and start doing physical exercise, we need a better warm-up before beginning the actual work out. Our younger counterparts can waltz into exercise without too much concern, although it is not advisable to do so, they are still less prone to getting injured because if their age.

WALKING (MORE AND FASTER)
Walking is a gentle, low impact exercise that’s easy, free and available to everyone. Some of the benefits of walking regularly include strengthening the heart which reduces the chances of a heart disease and stroke and other disease risks, helps you lose weight, tones up the abs and waist, boosts your vitamin D, give you energy and makes you happy since it reduces stress and anxiety.

JOGGING
As your fitness levels improve you may want to progress from walking to jogging. Because jogging is a high impact activity, it is necessary that you wear supportive and cushioned shoes to minimize the risk of injury.

CYCLING
Cycling can be a great way to lose the pounds and ensuring that you are staying fit. However, you should be careful not to injure your muscles and bring health problems like joint and knee pain. You should start small and build up your balance and endurance, a 15 minutes cycling would be okay.

TAKE UP A HOBBY
You may take up a hobby that you once liked doing before all the responsibilities piled up. It might be swimming, running, boxing, spinning or playing a sport. Remember all these should be done with moderation before you master the art of balance endurance and to prevent you from getting injured which will be a downer.

When undertaking the above mentioned exercises or any other exercises bare in mind that you have to know your body first before starting any work out, consult your doctor and find out which exercise suits you best which will lower the risks of injury and which will help you achieve your desired goal when it comes to being a healthier you.
Wishing you all the best in this journey of staying fit and healthy and remember anyone can do it it’s a matter of staying focused start small start today and you will keep the diseases at bay Cheers.

For a list of some of my favorite workout dvds, check out this post.  http://wp.me/p7tYNk-49

This post contains affiliate links, which means that if you click on one of the product links, I will receive an affiliate commission. However, the opinion expressed are my own.

High Intensity Interval Training

Many of you might be asking what High Intensity Interval Training means, well, according to Wikipedia High Intensity Interval Training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue. In other words, exercising at a very intense pace for a short period; followed by a much lower intensity for the same or a different activity.Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant’s current fitness level.

In this article we will be focusing on three groups that would like to in cooperate or start this training into their work out regime. We will focus on the new beginners, this means those who have done some other kind of fitness work outs but have never done HIIT, those who have done it and for one reason or the other they won’t be able to go to the gym anymore or may want to be doing the training at home and the people whom want to lose weight.
Let’s get into it, the key success lies in doing the right moves, at your own pace, HIIT is supposed to be intense but you shouldn’t push yourself to the point of causing injuries and other setbacks. You need to listen to your body, modify as needed and complete each movement with proper form.

Some of the exercise that can be done in these training include Jumping jacks, Sumo squats, Push-ups, Squats, Butt kicks, Running upstairs, Swimming, Knee-ups, Burpees, Jumping rope, jog/walk, Triceps dips and Lunges.
These cardiovascular exercises can be done for about 10 minutes and are suitable for beginners if you want to increase the minutes they can be done from 20 to 30 minutes depending on the duration you want to use and the time you have in your hands.

HIIT

The other thing best thing about these exercises is that you don’t need to go to the gym to do them all you need is a chair and a yoga mat and your good to go. Jogging or marching for 30 seconds can also be a good HIIT training.
For those that would like to do some HIIT training at the gym you could try some Treadmill Hill sprints, Jump rope, Bike Tabata, Air dyne “arm bike” and you can also do no equipment HIIT these consist of the ones discussed earlier in this article.

For the person who would like to lose weight the above exercises can be done both in the gym and at home. HIIT can boost your weight loss in that you are able to burn fat faster and longer, increase endurance, preserves muscle mass and one can get faster results than traditional cardio.

Commitment, consistency and adopting a total lifestyle change of eating right and watching your portions will have you achieve the desired results that you are craving for and planning for. Happy HIIT training to you lovelies and remember we all have it in us to achieve the things that we desire for our health should not be an exception.

HIIT exercise really burns the calories, however, sometimes. I don’t feel like  an intense workout.  Here is a list of my favorite workouts, that vary in intensity.   http://wp.me/p7tYNk-49

This post contains affiliate links, which means that if you click on one of the product links, I will receive an affiliate commission. However, the opinion expressed are my own.

 

Exercise DVDS

 

This post contains affiliate links, which means that if you click on one of the product links, I will receive an affiliate commission. However, the opinion expressed are my own.

Think you don’t have time to exercise —Think Again!

The benefits of exercise are well documented, wide and varied; from helping with weight loss, weight maintenance, mood to the many health benefits, including lowering the risk of several diseases. For me, personally, I know that I have to exercise in order to lose weight and in order to maintain my weight. Exercise increases my metabolism, gives me energy, helps me sleep better, helps me concentrate and makes me feel good about myself. However, I go through phases where I exercise consistently and regularly or I go through phases where I don’t exercise for months.

It use to be that time was the issue, I kept feeling like I didn’t have 30 minutes to carve out to exercise. Then, when it wasn’t time, I didn’t have the motivation. So, I had to get my mind right. This took months of renewing my mind, reading about the benefits of exercise, reminding myself about the benefits, etc. So, I have finally found the solution, I use workout videos. One of my favorites is Turbo Jam, it gives you a great 20 minute workout.

Then, I found that I didn’t feel like working out for 20 minutes—or I didn’t have time, whatever, the reason. I discovered 10 minute videos. Go to the product page of this website, to find my favorites. Sometimes, you don’t even have time for 10 minute videos; so I will do several 5-minute workouts throughout the day. This keeps me motivated, it helps my energy level throughout the day and it keeps my metabolism revved up. Since doing this method; I have remained consistent with my exercise routine and I have lost 13 pounds in a few months. I also track calories in order to lose the weight, but if I don’t track calories, this exercise method will prevent me from gaining weight; where I would in the past.

I’ve gathered up some great 5 minute workouts to keep you motivated, energized and fit. I’ve tried to include workouts that will give you a total body experience when combined.

This workout from popsugar will keep your core strong.

http://www.popsugar.com/fitness/Ab-Workout-Crop-Tops-34875407

Here is an arm workout from popsugar.

http://www.popsugar.com/fitness/Five-Minute-Arm-Workout-28284220

I like workouts that are quick, give you a variety so you don’t get bored and something that you can memorize and get into a routine quickly. This 5 minute workout fits the bill.

http://www.popsugar.com/fitness/5-Minute-Morning-Workout-25801230

Want a variety, but still not have to think about what to do next—just print out the workout and in 5 minutes you’ll feel the burn!!

http://www.popsugar.com/fitness/5-Minute-Workout-Before-You-Shower-42757628

Here is a leg workout from pop sugar.

http://www.popsugar.com/fitness/Five-Minute-Leg-Workout-28509670?ref=0