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Home > Exercise & Training > Staying fit for 40

Staying fit for 40

Staying fit isnít easy. If youíre like me, then youíre most often envious of those people who can pretty much do nothing and lose weight. Where as with me, I have to work my butt off every day of every week in every month and so on, and still donít see the results Iíd like to. As you age, donít think it will get any easier, as a matter of fact, it only gets harder! If it's this difficult for you to drop the pounds now, then imagine what it's going to be like in 10, 20, 30 years from now. Try and find your inner fitness groove now, and you'll set yourself up for success in the future. The bottom line is whether you're right out of college or funding your childrenís tuition, the moment to launch your lifetime fitness plan is now! Then simply adjust your workouts throughout the years to give your muscles, bones, and heart what they need to keep working well enough to keep up with you and your life.

Around the age of 45, most women who don't lift weights regularly start losing a significant amount of muscle, most of it from the lower body. Less junk in the trunk may sound like a good thing, but decreased muscle mass leads to a rapidly slower metabolism, which is a horrendous thing to think of!

Maintaining muscle power requires fast, explosive movements. Keep your power levels high with a basic jump squat. Stand with your feet shoulder-width apart, knees slightly bent, arms hanging at your sides. Keeping your torso as upright as possibly can, quickly bend your knees and lower your hips back and down until your thighs are parallel to the floor. Then immediately jump straight off the floor as high as you can. Land as softly as possible, sinking back down into your original squat position. Repeat the jump. Do three to four sets of six reps, resting 1minute in between sets.

Some sleep studies have shown that women over 40 spend more of their nights tossing and turning and uncomfortably sleepless than 20-somethings. Experts aren't sure why exactly, but one thing is clear you need sufficient amounts of rest to be able to kick yourself into gear and get those workouts in!

One cure for insomnia: Exercise before work. Youíll be rejuvenated, refreshed and have energy for the workday ahead of you. If you feel too groggy to work out then make yourself a bowl of instant oatmeal with half a cup of fat-free milk before your morning workout. Your brain takes up to 2 hours to wake up, so kick it into jump-start mode.

Cardio is a good way to protect your heart and easily burn calories, but you'll lose weight only if you're burning more calories than you're taking in, duh! Your metabolism is starting to slowly put on the brakes as a result of deteriorating muscle mass, so continue hitting the sidewalks, or treadmills. If you get bored with the same old routine then trade in a day or two of cardio for a mat class and try yoga!

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