Effective Exercise Over 40
What happens to our bodies after 40 to cause weight gain?
1. Our hormones change
2. Our metabolism starts to slow down
3. If we’re not lifting weights, we start to lose just a little more muscle every year.
Hormones are the chemical messengers that control most body functions, from reproduction to hunger. As you approach menopause, levels of estrogen, progesterone, and testosterone fluctuate. This is where the emotional and physical chaos begins.
Metabolism Slowing down, you can blame your hormones for this, too. Not only does your resting metabolic rate naturally slow with age, lower estrogen levels contribute to a sluggish metabolism. You also start to accumulate more fat, especially around your waistline.
Muscle Mass will start to decrease as we age especially if we don’t USE the muscles with resistance such as weights, bands or bodyweight exercises.
Did you take part in my Q & A session regarding weight gain and all things menopausal?
One lady asked why she was putting on weight around her middle, even though she was running still and doing the Weight Watchers method of eating?
Here was my reply ……..
So which exercises should we be doing to burn fat and reduce our waistline ?
The key is balancing the amount of low impact fat burning exercise you do with strength exercises to build or maintain muscle.
Ideally, you would be looking at 4 times a week moderate cardio workout such as walking, cycling, swimming. The length of time would depend on your level of fitness. 15-20 minutes can be adequate if you are raising your heart rate during that time. This will help with osteoporosis (brittle bones) and your general health and wellbeing.
You would also be looking at resistance or weight-bearing exercises 2/3 time a week. These sessions are to build or maintain your muscles which in turn will burn the fat and keep your metabolism higher. The time can be as little as 10/15 minutes of low weight but high repetition or higher weights for fewer reps. Again your previous experience with the gym or weight training is key. I would recommend you seek out a reputable personal trainer who specialises in ladies over 40 to provide you with a programme.
I have spent the last 31 years teaching ladies fitness classes and I currently teach online through my Private Facebook group – Kate’s Club. I teach 15/20 minutes Monday – Friday with a 10-minute session on a Saturday and stretching on a Sunday. I mix up hand weights with resistance bands and using body weight to tone the muscles and burn the fat.
In fact here is a FREE example of a class. I use my gym at home for the LIVE classes (the majority of ladies watch on catch up). As you can see I keep it real & it works! This session was filmed on a Friday when we always test our results by putting a piece of string around our waist and seeing the results – no scales torture here!
A FREE typical 20 minute Kate’s Club Class. Grab yourself some hand weights or cans of bean to take part.
Please consult with your doctor if you think there is any reason why you might not be able to safely take part. If you were a member of Kate's Club I would be aware of any medical issues/injuries you but obviously this is just an example so please be careful.
For the best results join me in Kate’s Club where I can interact with you personally & keep you motivated.
Alternatively, have you tried my 7 Day Belly Blasting Challenge yet? Here I help you get rid of the bloat & belly in a very easy to follow 7-day challenge. Does it work? Don’t take my word for it -Look at the reviews on the website & the incredible results ladies have had with it. An average loss of 1 1/2 inches & clothes fitting better.
See you soon,
Live Life & Love it,