Exercise is essential for overall health, but as we get older, we have the usual Fitness routine It may not be that effective.
For people over the age of 40, the body experiences hormones and physical changes that can affect how it responds to certain training.
Melissa Neill, CEO of Body By Bikini, specializes in helping over 40 women lose weight. She said this was “much more difficult” after her age in an interview with Fox News Digital.
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“There’s a lot going on in your body,” said the UK-based fitness expert. “And one of the big things is losing muscle mass.”
Women lose muscle mass at a rate of 1% a year, and Neil says he is “huge.”
Hormonal changes associated with aging can affect how people wear and lose weight. (istock)
This loss is not so extensive for men, but it can have a major impact on metabolism.
“In other words, your body won’t go Burn fat As effective as you were when you were younger,” she said.
Neil also mentioned depletion of hormones, the hormone that supports the muscles.
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for Aging womanwhen estrogen decreases, the body works to produce more hormones, which can lead to increased fat during menopause.
“When you produce estrogen, you produce fat,” she said. “And it usually sits around your centre, and that’s really annoying.”
Fitness corrections
Women of this age usually earn around £20, Neil said, but that’s more than that.
“I was working with a woman who earned £40 and they did nothing different,” she said. “What they’re doing is exactly the same [workouts] They did it when they were younger. And of course, it’s not working anymore. ”
“If we can incorporate strength training as our primary source of training, we will get much better overall results in our daily lives.”
To counter these changes, Neil suggested that women “throw away” Fitness Rules Book They continued in their 20s and 30s.
Experts say for people in their 40s, they should focus on strength training and aerobic exercise.
For people in their 40s, the focus should be more focused on strength training and less on aerobic exercise, experts advise. (istock)
“I want to focus on building muscle because my muscles improve you, so I want to focus on building muscle. Metabolic Health“She said.
“Even when you’re sleeping, when you’re watching TV — if you’re lifting weights — your body will be much better at burning fat.”
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Rather than doing aerobic exercise like running on a treadmill, the body not only burns fat by building more muscle through strength training. Lifespan has been improved.
“People with muscles… they’re going to be stronger,” Neal said. “They’ll have more mobility [and] Better agility. ”
By building more muscle through strength training instead of aerobic exercise like running on the treadmill, your body is not only effective at burning fat, but also improves your lifespan. (istock)
Neal added that eating a high protein diet could also help build muscle.
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“You want a protocol to work with your body, so you’re eating it Healthy Whole Foodscut out the processed food and cut out the refined sugar,” Neal said.
Experts also warned against frequent exercise, recommending active rest for 2-3 days with gentle movements such as walking or light yoga.
“Consistency is important.”
Alissa Mosca, Regional Operations Manager at Planet Fitness in New York, New fitness routine It’s the most difficult part, and consistency makes all the difference.
“Consistency is important, but it’s the consistency of your kind,” she said. “My consistency may be five days a week, but someone else’s consistency could be 30 minutes, three days a week.”
“Cardio is great just to address your overall heart rate, but it shouldn’t be a focus,” one expert said. (istock)
“It’s taking those little step-by-step steps to kickstart the journey or run completely on it.”
Strength training can include any equipment including weights such as free weights, machines, dumbbells, cable towers, and more.
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These exercises can help ease your daily tasks, from coming in and out of the car to lifting your child.
“If we can incorporate strength training as our primary source of training, we’ll get much better results in everyday life,” Mosca said.
Experts agree that good workouts don’t require long, intense hours at the gym. (istock)
“You’re making it [the body] Respond to what you have to do outside the gym. This is extremely beneficial,” she continued. [and] Stop those pains and pains. You’ll find it much easier to get out of bed. ”
Mosca recommended operating different parts of the body throughout the week, and chose several days to perform the whole body circuit.
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“All muscle groups, especially Major muscle groupsadds functionality to all the other moves,” she said. [and] Deadlift. ”
“When you start working on different parts of your body, you’re still taking those areas, but you’re making it better, [more] Balanced training. ”
Mosca recommended operating different parts of the body throughout the week, and chose several days to perform the whole body circuit. (istock)
For a more toned result, Mosca recommended doing higher reps with lower weights. To increase her strength, she said she would try heavier weights with a lower rep.
“Muscles are trying to improve metabolic health, so I want to focus on building muscle.”
For over 40 people on their fitness journey, the trainers shared some important advice: “Don’t leave the scale, don’t leave the mirror.”
“It’s mentalit’s physical and emotional,” she said. That’s how you wake up. It’s the quality of your sleep. It’s your appetite. ”
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“If you see improvements in all of these things, if you want to take 10,000 steps in a day rather than sitting on the couch and watching the show, then if you realize you’re craving fruit for sweet treats, then those are the improvements you’re working on, and it’s much stronger than weight loss.”
