How can women over forty get fit and stay smart

They say 40 is the young of old age and hence it is better to start exercising young! ...


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Exercise is the key to good health

Most women by the time they reach 40 are at a stage in life where they are saddled with the responsibilities of a family, kids and office


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How can women over forty get fit and stay smart

By the time we turn forty, our bodies undergo a lot of physiological changes and we tend to lose muscle, bone density decreases and our metabolic rate slows down leading to increase in weight gain. If you have not been exercising already it is time to start now.

Exercise is the key to good health

Most women by the time they reach 40 are at a stage in life where they are saddled with the responsibilities of a family, kids and office; added to these pressures is the pressure of retaining the youthful look. Thankfully today there are enough cosmetics and procedures to make you look young but nothing can be an alternative for exercise. The female hormones are to be blamed for a large extent for the changes in the female physique and mindset; the good thing is you can still beat the odds with exercise, a balanced diet and a positive outlook.You can also look out for some more fitness tips at BodyGearGuide

Guidelines to stay fit at 40

The two most important parameters to keep in mind are:

Diet

With age our metabolic rate reduces and we tend to gain weight. Therefore, to stay fit you must focus on eating healthy protein rich food that will aid calorie burning. Proteins aid to the building of lean muscle mass but sadly a majority of us eat less protein than our body actually needs.

The recommended protein intake for any individual is 0.8 g of protein per kilogram of body weight; but recently several studies have claimed that especially in aging population it is better to have 1 to 1.2 g of protein to overcome age-related muscle loss. As a result, a person with a weight of 130 pounds will require 90 grams of protein.

How to take your protein



Exercise is the key to healthy body

Kinds of exercises

Strength Training: It is important that you do strength training or resistance training a minimum of two days a week. This will not only improve the metabolism but will also prevent muscle loss and will in fact build muscle mass. The main benefit from resistance training is that to build muscles your body will have to work hard and burn more calories because rebuilding requires extra energy. Thus, with strength training your body will not only build the muscle mass but will also lose weight and burn calories.

Cardio Workout: Along with strengthening to boost the metabolic rate you need to include some cardio into your regime. A good workout schedule will be two days of resistance training and three days of cardio comprising of running, circuit training, cycling, HIIT and indoor rowing. This will heighten the calorie burn and will also keep your heart in good shape; but before starting a cardio workout do consult a physician to rule out any underlying conditions. The Final step is hydration

Finally, remember to hydrate yourself at all times because the key to improving the metabolism is to keep the fluid balance intact. A very effective way is to enjoy all your drinks cold; your body needs to warm the drinks to reach body temperature and this requires energy. As a result you will burn calories in the process of hydrating your body. Thus, at forty too women can remain as agile, attractive and fit as in their youth if they take care of their diet and stick to a strict exercise regime.