Workout Routine For Women
Women Over 40 Want a Workout Routine For Women That Works!
Women over 40 face special challenges when it comes to trying to lose weight and slim down. If you are looking for a workout routine for women that will actually give you results, we offer plenty of tips and ideas below. You may have tried several different approaches that just haven’t given you the results you want. We all hear that walking is a good form of exercise for anyone, and it is. However, women over 40 often have a harder time slimming down due to the hormonal changes associated with perimenopause, a sluggish metabolism, malfunctioning thyroid and other issues. Is there a workout routine for women that really works for those who fall in this group?
You will be glad to know there is.
A Workout Routine for Women – Why Women over 40 Require 3 Components to Achieve Exceptional Results
What have you tried in the past, and why didn’t it work? If you enjoy jogging or walking, you may be getting the cardiovascular exercise you need but that leaves you lacking in two areas – flexibility and strength training.
As we age, we become less flexible and our bones become weaker, putting us at risk of fractures, osteoporosis and other conditions. Not only do you need to add flexibility moves to your routine, it is important that strength training is part of your exercise regimen. Strength training not only tones your muscles and gives you nice definition, it also helps build a small amount of muscle – which means faster fat and calorie burn due to an efficiently functioning metabolism. And no, you won’t look like a bodybuilder if you lose light hand weights and perform weight resistance moves.
Sample Workout Routine for Women
Women over 40 want a routine they can stick with. You lead a busy life; it’s often hard to find time to go to the gym 3 or 4 days a week. There is good news! There are many routines you can do from the comfort and privacy of your own home. Here is one example of a simple routine that will whip you in to shape in no time at all:
Workout Routine for Women – Flexibility
Flexibility – Stretching exercises improve flexibility, which keeps your body lithe and help protect you from injuries. Stretch your entire body with moves that loosen up your hamstrings, glutes, back, arms, calves and hips. Many stretching exercises are performed standing, sitting or laying on the floor.
Workout Routine for Women – Strength Training
Strength training – For women over 40, the best workout routine for women includes strength training about 3 days each week. Using light hand weights or dumbbells weighing 3 to 5 lbs., perform a series of squats and lunges using one weight in each hand. In the beginning, you may want to perform 2 sets of 10 squats and the same with lunges; as you progress and feel stronger, increase to 3 sets of 12 or 15 squats and lunges. You can also increase the weight as your strength builds – but don’t overdo it in the beginning as this could result in sore muscles and injury.
Strength training for the upper body is also a good idea to keep arms in shape and prevent that “dingle-dangle” flab underneath upper arms that many women get as they age.
Workout Routine for Women – Cardiovascular Exercise
Cardiovascular exercise is exercise that gets your heart pumping and makes you sweat. True, no woman wants to sweat – but you do want a slim, sexy body, right? Jogging, running on a tread mill, aerobics, even engaging in kick-boxing moves will help burn fat fast and improve heart health.
How Long Should Women over 40 Engage in Each of the 3 Areas in a Workout Routine for Women?
Overall, your workout should be a minimum of 30 minutes long, preferably 40 or so. Perform flexibility moves such as stretching and yoga for 5 to 10 minutes, then move on to cardiovascular exercise for about 10 to 15 minutes. Finish up with 10 minutes of strength training, followed by light stretching as your muscles cool down.
Women over 40 do not have to face vigorous exercise for an hour every day of the week to achieve a slim, well-defined and healthy body. Create your own version of our workout routine for women above, and get moving 3 to 4 days each week. You will soon see a transformation you love when you look in the mirror!
Recommended reading for “Workout Routine For Women”:
- Need A Fat-Burning Exercise Program?
- Daily Workout Routine for Women over 40 – What are the Basics You Need to Know?
- Exercise and Workouts for Women Over Age 40 – What Works
- Your Daily Wellness Exercise Routine- Especially for Women over 40
- Exercise Routines for Belly Fat for Women
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