Forty may be referred to as the beginning of the mid-life crisis, but there is no reason why you can’t enter those middle years looking as gorgeous and sexy as ever. The hardest part about looking good during this time of life is the “middle-age spread,” which refers to the weight gain that is typical at this time. For many women, this age is accompanied by the perimenopause years that often see a weight gain of a pound a year during this phase. While this may not seem like a whole lot of extra pounds, it can begin to add up when it is computed over a number of years. Besides affecting your physical appearance, additional weight can make you more prone to diseases like heart disease, diabetes and even cancer. So come on, middle-age divas! It’s time to get that 40-year old body into shape and rediscover that sexy woman inside.
Why you need Cardio
Cardiovascular exercise at this stage of life will be the best method for keeping your weight in check. Daily workouts will also keep your metabolism from slowing, which will help to keep your energy up and your weight down. You may also find that you can sleep better, and mood swings that are so common when perimenopause hits will be much more manageable when you are physically active. It is best to shoot for 45-60 minutes of cardiovascular work most days of the week at this stage of the game. This can include a brisk walk or run, a bike ride, or a visit to the local fitness center to check out the cardio machines there. Keep in mind that your middle-aged body is going to be more prone to injury, so find exercises that you like to do and keep things interesting by varying your workouts regularly.
Why you need Strength Training
The middle years of life are when you begin to increase your risk of osteoarthritis and osteoporosis. What can you do to prevent these painful conditions? Exercise of course! And while cardio workouts are imperative for boosting metabolism and losing pounds, strength training will help you to keep your muscles strong and your joints healthy. The really good news is that lifting weights at least twice a week can also help you to burn fat more efficiently. You can be a lean, mean, weight-lifting machine, and results will begin to show as early as a month or two into your workout program. Again, watch that potential for injury, and make sure that you warm up before lifting any of those dumbbells. You can easily do this with a quick walk around the block, or a few minutes on the treadmill.
Turning 40 doesn’t mean you have to kiss your sexy curves goodbye in favor of an older and wider body. With the proper exercise program that includes daily cardio work and strength training two to three times each week, you can greet those middle years with style. Happy mid-life crisis.
|How to Revitalize your Exercise Program|
When you first began your fitness program, you may have heard that if you got through the first two to three months of sticking with your schedule, you would successfully make exercise a habit. So you followed the advice, and you made it – three months, six months, and all the way to a year.
|The Complete Workout|
Any type of exercise is good for you. Whether you walk, bike or practice yoga, you are achieving better health when you move your body. However, if you want to make sure that the time you spend exercising offers you every possible benefit, you need to structure a complete workout program for