What seems difficult and impossible for young people becomes even more difficult after 40 years. And first of all, it concerns the freshness of the skin and the harmony of the figure. By the age of 40, natural processes in the female body lead to hormonal imbalances and, accordingly, an increase in extra pounds. At this age, you should review your diet and food intake, choose the appropriate type of exercise in order to effectively lose weight.
After 40, it is difficult to lose weight, but nothing is impossible. To begin with, observe your body and understand the processes that occur in the body. Next, go through an examination with an endocrinologist and a gynecologist to make sure that weight gain is associated with hormones, and not a serious illness. Then change your diet and sport.
Let's consider what workouts after 40 are most effective for losing weight: cycling, swimming, Nordic walking.
Problems with weight loss after 40: what are the causes and how to prevent
The first thing worth mentioning in a conversation about losing weight after the 40th milestone – it is menopause. The body begins to prepare for menopause and restructuring occurs: the production of female hormones estrogen decreases, ovulation occurs less and less, metabolism slows down. Experts recommend keeping under control the entire process of preparing for menopause and being observed by doctors (gynecologist and endocrinologist).
A woman in her 40s is guided by past cooking habits. If earlier the use of fats and carbohydrates in excess could not lead to the accumulation of fat folds, after 40 years, the use of mayonnaise, animal fats (pork, for example), sweets, buns leads to digestive problems and a significant increase in fat in problem areas according to the female type.
Workouts after 40: which sport to choose
If the diets used at the age of 30 brought some results and the weight went away, then at the age of 40 no diets can fight hormonal imbalance and a slow metabolism. All this should be taken into account when choosing a nutrition system and types of training. It is especially important to go to strength training after 40 years, but you should not abuse them, because at this age it is not so important to build muscle as it is necessary to burn fat, & nbsp; speed up the metabolism and strengthen the cardiovascular system.
It will not be superfluous to visit an endocrinologist to sort out the existing problems with hormones. The specialist will recommend corrective hormonal therapy. Only after that, move on to changing your lifestyle, training and nutrition system.
Biking – and the heart trains and the body becomes slim
The first option for a successful workout – cycling outdoors. This type of physical activity helps to strengthen the heart muscle, normalize the blood supply to all organs, saturate the brain with oxygen and improve mood. Especially useful is cycling in the company of relatives or friends, like-minded people. Remember, you should not go on a long journey by bike, consider your age. For beginners, it is worth starting with a short distance for a bike ride, & nbsp; and then increase both speed and load.
According to a US study, cycling reduces the chances of developing heart disease by 50%. Agree, these are convincing indicators!
Nordic Walking – what could be better for outdoor training
Swift walking, borrowed from skiers, has proven itself to be great for training at any age. A feature of Nordic walking is the use of poles similar to those used by skiers. During walking, more than 90% of the muscles are involved, which allows you to train the entire body. Nordic walking is especially useful for the heart and blood vessels. The blood is saturated with oxygen, the walls of the vessels are strengthened, preventing the accumulation of plaques and the formation of blood clots.
Read also: How Nordic walking can help you lose weight
Swimming – and benefit and pleasure
There is no person in the world who would not like water procedures. Swimming always brings great pleasure and benefits. What swimming training will give after 40 years:
- strengthening of blood vessels;
- normalization of blood circulation;
- strengthening of the heart and all muscles.
Swimming will allow you to easily lose weight, tighten your skin, improve sleep and work capacity.
Do not despair that your body changes after 40 years – You are entering a new phase of life. This stage is distinguished by an attentive attitude towards oneself, one's health and figure. Choose those workouts after 40 years that will be the most effective and will bring not only benefits, but also bring great pleasure. And new acquaintances will allow you to feel the fullness of life.
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