Exercise tips to lose weight for women over 40
- Tip number one: Gain weights
Through weight lifting, that is. It’s a misnomer that you’ll bulk up if you lift weights. Women carry much less testosterone in their bodies than men do, which is the primary hormone that causes muscle “bulking.” When you lift weights, you become stronger and leaner, not overly muscular.
- Tip number two: Go easy, at first
If you’ve been a couch potato with a desk job during the day, go easy on the exercise first. It’s a good idea to visit your doctor for a complete physical before you start any strenuous exercise program, as well, to make sure you are healthy. Once you get a full bill of health, start slowly.
Just walking outside or on a treadmill for 10 minutes at a moderate pace is enough to get your heart pumping. To add in some weight lifting, pump hand weights that are a couple pounds’ weight each while you walk, or add Velcro wrist and ankle weights that attach right around your wrist or ankle so that you don’t have to hold them.
Tips to Lose Weight for Women Over 40 – Don’t Overdo It!
Important note: A little soreness after you work out is perfectly fine, but if you’re having any actual pain, stop. You’re probably working out too hard, and the last thing you want to do is to injure yourself so that you have to spend months or weeks healing. Getting laid up because of injury certainly doesn’t help you get in shape, and it’s just not smart from a health standpoint to overdo anyway. Besides, stop and get to a hospital right away if you experience any chest pain or shortness of breath while you’re working out. Now, continuing with our tips to lose weight for women over 40
- Tip number three: But ramp it up in increments.
Your pulse rate is your friend. Keeping your pulse rate at about 70% of your maximum speed (220 minus your age) throughout your workout ensures that you are working hard enough to be making gains. So, for example, if you’re 46, you start with 220, minus 46, which is 174; multiply times 0.7, which gives you a target rate of about 122 beats per minute. Easily keep track of your pulse during your workout by wearing a wristwatch, and stopping and checking the number of hits every so often for 6 seconds. You should be at about 12 pounds for that 6 seconds as a 46-year-old if you’re keeping your target pulse rate.
- Tip number four: Throw in some cardio, too
Strength training burns fat and builds muscle, but cardio is excellent for your heart and bones. It’s effortless to throw in some cardio without even thinking about it during the day. Besides, add cardio into your day easily by walking anywhere you can — up steps instead of taking the elevator, to the store instead of taking your car (or park a couple of blocks away and walk from there), etc.
Do a slow jog with your dog, go bike riding, rollerblading, or swimming. Dance! Many excellent programs out there that let you dance or do other kinds of exercise at home in front of your TV. The key with cardio is to get moving. It doesn’t matter what you do as long as you get moving, keep your heart rate in the target range, and have fun. And remember, start slow and ramp it up. (As little as 5 minutes at a time when you are first getting started is a real accomplishment, especially if you’ve been sedentary.)
- Tip number five: Tips to Lose Weight For Women Over 40 – Keep it fun!
Exercise never has to be boring or something you dread doing. You may be a little sore when you first get started because you’ve been sedentary, but exercise can be something you look forward to doing so that you keep doing it regularly. Build it into your schedule so that you don’t forget — and if you’re not someone who likes making trips to the gym, remember that you don’t have to.
Take a morning walk before you go to work or buy one of those activity software/game programs for your television to let you work out in front of your TV in the comfort and convenience of your living room. Go back to childhood — buy a Hula Hoop, a jump rope, or a rebounder. Each of these tools is inexpensive, easy to store, and, best of all, fun to exercise. Turn on some classic rock and roll and jump or twirl to the beat!
- Tip number six: Do it every day
Build up to an hour a day of some exercise over several months, starting with little as 5 to 10 minutes if you are really out of shape. Switch exercises regularly to keep things fun and exciting and make sure you work out all muscle groups evenly. And be sure to go easy on those knees and other joints if you’ve got a problem with them. Do low and no impact exercise that’s easy on the knees, like that you can accomplish with elliptical trainers, rebounders, on a bike, or through swimming.
- Tip number seven: You don’t have to do it all at once
Experts say that the amount of exercise you get in a day, not how long a particular workout lasts, counts. An hour of exercise a day and keep your target heart rate at about 70% of its maximum, every time you’re exercising. You can do it in 10-minute increments throughout the day instead of in one hour-long session and still have it be effective.