The beginning of the ’40s is a turning point in our lives. According to Ken Fox, Professor of Exercise and Health Sciences at the University of Bristol, it is around the age of 40 that muscle mass begins to decline and fat stores begin to accumulate. This can lead to obesity, diabetes, high blood pressure, heart problems, stroke, and some forms of cancer.
HereWere wants to offer you several exercises that you can do every day to reduce these risks.
1. Don’t let your metabolism slow down — do BURPEES.
High-intensity cardio stimulates our metabolism more than is necessary to motivate us after a certain age. Therefore, to avoid slowing down the metabolism, we must do this exercise once or twice a week. Start with a set of 3 reps, adding another rep each time. Don’t stress yourself out too much.
Burpees can also be seen as a HIIT program, which is a type of cardiovascular exercise that requires intense movement with little rest time. It can help burn body fat, especially around the abdomen and stomach. Research even shows that it results in living a longer life.
Some other benefits include a stronger heart and lungs, better brain function, and a lower risk of heart disease. Also, you don’t need any equipment to do this exercise, just use your own body and try to make sure you have enough space in your training area. You can always add weights if you like.
For women who want to simplify this exercise, there are many ways to do it. You can just skip the pushup and skip part of the regime. If you want to make it harder on yourself, make sure you have a bench nearby.
Just stand in front of him and place your hands on him to do a push-up. Then jump on top of the bench instead of in the air. Repeat these steps.
2. Keep it firm — do SQUATS.
Every woman wants to have a round butt, but even the lucky ones who got it naturally without any training will start to lose it from the age of 40, thanks to the decrease in muscle mass. Well-done squats (with your back straight and your knees just above your feet) can tone your entire body and prevent injury by improving flexibility.
In addition, squats offer many other benefits to your body. If you’re a busy woman and move around a lot, squatting can help reduce your chances of injury, specifically to your knees and ankles. They can also strengthen your bones.
This is a good exercise, especially for middle-aged women. At 40, your muscles tend to become less elastic, so doing squats can help you become more flexible.
3. To fight and prevent back pain — do a PLANK.
Doing this exercise for 90 seconds 3 times a week is a great way to tone all your core muscles. Strengthen our abs, chest muscles, and spine. Our entire midsection tightens and supports the lower back.
Planks literally target almost our entire body, so your whole body can be stronger if you add planks to your exercise routine. They improve the strength of your bones, improve focus and concentration, and can help you breathe easier. The core is very important for keeping the spine straight and needs to be worked on regularly.
You shouldn’t skip the basic exercises because if you neglect them and only work on other muscles, you can look disproportionate and probably suffer injuries after 40. The plank can also correct your posture, eliminate back pain, improve coordination, improve metabolism, and brighten your mood.