Exercise is key to overall health – but as we age, our usual fitness routine Maybe it’s not that effective.
For people over 40 years of age, the body goes through hormonal and physical shifts that can influence how it responds to certain exercises.
Melissa Neill, the Body by Bikini Executive Director, specializes in helping women over 40 years of age. In an interview with Fox News Digital, she noted that after this age it became “much harder”.
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“Many things happen to your body,” said the British fitness expert. “And one of the big things is to lose muscle mass.”
Women lose muscle mass at a speed of 1% per year, which Neill described as “massive”.
Hormonal changes associated with aging can affect how people put and lose weight. (East)
This loss is not so extensive for men, but it can still have a great impact on metabolism.
“In other words, your body will not burn fat As effectively as you were when you were younger, “she said.
Neill also mentioned hormone exhaustion, namely testosterone, which is a hormone that supports the muscles.
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For old womenAs estrogen decreases, the body will work to create multiple hormones, which can lead to increasing fat during menopause.
“It produces fat because it produces estrogen,” she said. “And usually sits around your middle part, which is really uncomfortable.”
Fitness repairs
Women usually get about 20 pounds at this age, Neill said, although it could be more.
“I work with women who gained 40 pounds and did nothing different,” she said. “Everything they do is exactly the same [workouts] They did in their younger days. And, of course, it just doesn’t work anymore. “
“If you can include strength training as the main source of your exercise, you will see much better results in your daily life.”
In order to counteract these changes, Neill suggested that women “throw out” Fitness Ordinance They followed in the 20s and 30s.
For people in the 40s, the focus should be more in strength training and less cardio, according to an expert.
For people in the 40s, the focus should be more in strength training and less cardio, experts advise. (East)
“You want to focus on muscle construction because your muscle will improve metabolic health“She said.” Your body will be better in burning calories even when you just sit around without doing anything. “
“Even when you sleep, when you watch TV – if you are raising weights – your body will be much better in fat burning.”
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By building more muscles through strength training instead of doing cardio like running on a strap, the body will not only become more effective in burning fat, but will also have Improved longevity.
“People with muscles on them … It will be stronger,” Neill said. “Will have more mobility [and] better agility. “
By building more muscles through strength training instead of doing cardio like running on the track, the body not only becomes more effective in burning fat, but will also improve longevity. (East)
Eating a high protein diet can also help to build muscle, Neill added.
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“You want a protocol that acts with your body so that eats Healthy, complete foodCutting processed foods and cutting refined sugar, “Neill said.
The expert also warned of intensive exercise too often, recommending two to three days of active rest with a gentle movement, such as walking or light yoga.
‘Consistency is key’
Alissa Mosca, Head of Regional Operations for Planet Fitness in New York, said the launch is a New fitness routine is the hardest part, and staying consistent will make all the differences.
“Consistency is key, no matter what – but that’s your kind of consistency,” she said. “My consistency may be five days a week, but someone else’s consistency can be three days a week half an hour.”
“Cardio is great to just work on your overall heartbeat, but that should not be a focus,” one expert said. (East)
“They take these small, incremental steps to start a trip or draw into complete strength into it.”
Power training can include any equipment that includes weight, such as free weights, machines, dumbbells, cable towers and other ways to “engage those muscles that work throughout a series of movements,” said the coach.
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These exercises can help you facilitate your daily tasks, from getting and getting out of the car to lifting children.
“If you can include strength training as the main source of your exercise, you will see much better results in your daily life,” Mosca said.
Good training does not require long, intense hours at the gym, experts agree. (East)
“You make [the body] To respond to the things you have to do outside the gym, which is super useful, “she continued.” This will help your muscles from stiffening [and] Stop those pain and pain. You will start to discover that getting out of bed is much easier. “
Moscow recommended a switch between the development of different parts of the body throughout the week and selecting several days for the whole body circle.
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“Each muscle group, especially Main muscle groupsShe adds functionality to every other movement, “she said.” So your nucleus is always on when you do squats [and] Deadlift. “
“When you start working on different parts of your body, you are still incorporating these areas, but make it better, [more] A well -rounded training. “
Moscow recommended a switch between the development of different parts of the body throughout the week and selecting several days for the whole body circle. (East)
For more toned results, Moscow recommended that for higher repetitions with lower weights. In order to enhance the strength, she said she was trying to retain lower repetitions and weight.
“You want to focus on muscle building, as the muscle will improve your metabolic health.”
For people over 40 years of age on a fitness trip, the coach shared several key tips: “You’re not going from the ladder. Don’t get off the mirror.”
“It’s mentalIt’s physical, it’s emotional, “she said.” That’s how you feel every day. That’s how you wake up. It’s a dream quality. That’s your appetite. ”
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“If you see improvements in all these things, and ignore that you crave fruit because of sweet treats, if you want to move more and get 10,000 steps a day, unlike sitting on the couch and watching the show, these are improvements you work on, which says so stronger than losing weight loss.”
