Strength training and muscle strengthening are the main criteria for fitness after 40 years.

Maintain weight and figure is normal at any age. The main thing is to make the right accents in fitness classes. Experts identify two main criteria that will help to achieve the desired results.

Fitness for women after 40: basic rules

Lift weight

If your schedule does not have strength training two to three times a week, start right now. Yes, right now. When you get to 30, then if you do not give the body exercise, your muscle tissue, which burns calories, each year will be reduced by about 450 grams. “Strength training is your best defense. Without this, even if you run a marathon daily, you will lose muscle tissue,” says fitness instructor Douglas Brooks from California. Studies also show that lifting a certain weight (along with cardio workouts, such as jogging or tennis), fights osteoporosis, preventing bone loss and thickening bone tissue.

Enough to try the basic movements – work with the main muscle groups (shoulders, chest, back, abdomen, buttocks, legs and arms). Exercise systematically.

“Moving forward is more important than diversity,” Brooks notes.

“The number of repetitions does not change, but as you move forward to get the desired results, increase the resistance so that your muscles always feel tired between 8-12 or 12-15 repetitions,” he says.

Worth a try: from time to time change the standard items that you use for training. Ropes, balls, rubber bands… Each of these items adds resistance in a slightly different form. More ideas can be found in Westcott’s book, Becoming Strong and Hardy.

Strengthen muscles

To strengthen the muscles of the abdomen and back, you need to work in all directions, leaning forward, back and from side to side. “General developmental exercises help improve posture, balance emotions, relax and eliminate chronic pain in the upper back, neck and hips,” says Howard Sichel, a chiropractor from New York, owner of Power Pilates. This does not allow back pain to progress. The peak age for back pain is when you are over 40, and most often it is the result of microtraumas that accumulate over time. “Strengthening core muscles can reduce pain or even relieve you of it, even if at first the exercises caused some problems,” says Sichel.

Worth a try: If your back is Achilles heel, do a 15-minute exercise for your back. Even if you have no back trouble, these exercises are useful for strengthening the muscles. Also one of the main exercises – exercise for the abdomen and waist.

  • Sit down, knees bent, feet on the floor, arms extended in front of you at shoulder level.
  • Retract the abdomen, bringing the navel closer to the spine, lean back slightly, remaining in this position.
  • Pull the right arm as far as possible diagonally. Turn your head to the right and back.
  • Hold the pose for two breaths, return to the starting position and repeat with your left hand. Do three times.

Fitness for women over 40 must necessarily include strength training that helps burn fat and develop bone and muscle mass. Good luck!

Diane Black