Ok, you’re over 40 and looking to get fitter and leaner?
Its time in your life when your body begins to fight wear-and-tear, joint pain, and the inexorable decline muscle mass and metabolism.
Here at Healthy Supplies Shop, we got 6 recommendations for people who are over 40 (and older).
So if you’re looking to get more active, burn fat, and get lean, consider adding these to your training ASAP.
When it comes to [a lean body] and great abs after 40, a good tactic that I’ve found and many people don’t consider, is including the elliptical trainer into your regimen.
I know a lot of people look down on the elliptical as an inferior cardio machine, but the low impact of elliptical workouts are great for your joints.
Plus, it offers resistance.
The elliptical trainer, because of its adjustable resistance levels and the fact that the handles allow you to engage your muscles in the running motion means you get a much more effective muscle building workout when compared to just running.
On top of that, just the effort of balancing and stabilizing yourself on the machine will engage and strengthen your core!
Also, fantastic exercise for midlifers is swimming.
Its low impact, meaning your joints undergo little to no stress while your muscles and cardiovascular system get a great workout. When done at a moderate intensity, swimming burns as many calories as running or cycling with none of the injury risk.
It’s a full-body workout and also promotes coordination and concentration, so it keeps you mentally fit too.
3. Lift Weights.
Using high repetitions and low rest periods is a great way to get your heart pumping while still lifting weights.
This type of high-intensity interval workout (HIIT) will have your body mimicking a cardio-style exercise for the fat burn—without the cardio!
When doing this type of workout, I recommend keeping the repetition range between 12-15 reps per set.
Additionally, the rest period between these sets should be short and no longer than 60 seconds.
Walking can shed just as many pounds as running; it just may take a little longer.
The key to getting lean, is to keep challenging yourself.
When you start losing weight, your diet (calories in) and exercise (calories out) created a calorie deficit, causing you to burn the stored fat.
But now you’re lighter, the same amount of exercise burns fewer calories.
Therefore, you need to adjust the balance by either eating even less, (which can be unsustainable and unhealthy), or by increasing the intensity or duration of your walks.
I’d recommend setting yourself a walking challenge, varying the speed and intensity of the walk, and introducing hill walks.
5. High-intensity interval training.
HIIT is an extremely effective and efficient form of exercise, elevating your heart rate quickly and burning a significant amount of calories in a short amount of time.
In short, you get the benefits of cardio by getting your heart rate up.
It improves oxygen flow in your bloodstream and is great for your heart.
And by performing strength-training moves you’re promoting muscle growth, which will lead to more calorie-burn as you make gains.
6. Time Under Tension.
One trick you can do to boost your lean-body efforts after 40 is to take advantage of a simple strength-training technique known as “Time Under Tension” (TUT).
Its the amount of time that you activate a muscle during an exercise.
Simply put: By activating your muscles for longer and by slowing down the eccentric—or lowering phase—of an exercise, you can reap some great benefits.
In fact, according to one study published in 2016, volunteers who doubled the amount of time that they lowered the weight down on a bench press exercise compared to the time they pushed it up experienced a better workout overall.
The study found that merely adding two seconds to the lowering phase made the whole movement more effective.
Given that you’re losing muscle mass after 40, this technique will help you get it back—and then some.
Disclaimer: The opinions expressed within this article are the personal opinions of the author. Healthy Supplies Shop is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of healthy supplies shop and we do not assume any responsibility or liability for the same.