The fight against stubborn fat gets more complicated for women as they age. But if you take the proper steps you can keep your weight in a healthy range and even healthily lose weight. Cardio movements are significant for weight loss and health especially for women over 40. Here are the five best fitness workouts for this age group that burn fat
1. Brisk Walking
It may seem like a simple thing to do but walking is one of the best ways to get exercise especially for women over 40. Walking quickly raises your heart rate which helps you burn more calories without putting too much stress on your joints. It is also easy to get to and requires no special training or tools. If you want to lose fat try to walk quickly for at least 30 minutes most days of the week. You can walk more every day by taking the stairs instead of the lift parking farther away or planning to go for walks with family or friends frequently.
2. Cycling
Cycling is another low impact fitness activity that is simple on the joints and can assist in burning a lot of fat. Whether you like riding your bike outside or on a stationary bike both can help you burn calories and increase your heart rate. Cycling strengthens your lower body muscles like quads, legs and hips.
This makes you fitter and more durable overall. Aim for moderate to high effort pedaling workouts that last 30 to 60 minutes several times a week to burn the fattest. For extra inspiration and variety you can change up your riding habits by going on different trips outside or taking bike classes inside.
3. Swimming
Swimming is an excellent way for women over 40 to get cardio because it works out the whole body and is accessible on the joints. This low impact exercise can help you burn calories, build fitness and improve your heart health whether by swimming laps or in water aerobics lessons. Swimming also strengthens muscles all over the body like those in the arms, legs , core and back.
This helps you get in shape and look better overall. Aim to swim for at least 30 minutes each time. To keep your workouts exciting and challenging try using different strokes and levels of effort. Additionally swimming can help relieve stress and promote relaxation making it an excellent choice for women who want to rest while burning fat.
Women over 40 can burn fat effectively with these three aerobics movements. They can help them reach their fitness goals and keep a healthy weight.
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Adding these activities to your daily routine and sticking to them will help your heart health give you more energy and make your body stronger and leaner.
4. High Intensity Interval Training Hiit
In recent years High Intensity Interval Training HIIT has become more famous because it helps people lose fat and get in better shape. In this type of exercise you switch between short bursts of intense activity and short rest or exercise at a lower level. HIIT workouts can be changed to fit each person’s fitness level so that they can be used by women over 40 with different amounts of experience or fitness.
One of the best things about HIIT is the extra post exercise oxygen consumption EPOC which can cause the afterburn effect. Because of this the body keeps burning calories at a high rate even after the workout which helps the body lose more fat over time. HIIT can also help make insulin work better which is especially important for women over 40 who may be more likely to get insulin resistance and type 2 diabetes.
Start your HIIT workout with a warm up to prepare your body for the hard sprints. Then pick a mix of workouts with different muscle groups and get your heart rate up like squat jumps, jumping jacks, burpees or mountain climbers. For 20 to 60 seconds do each exercise at its most challenging level. Then take a short break or do a lower intensity exercise to recover. Do this cycle for 15 to 30 minutes aiming for a full body workout that pushes your heart and speeds up fat burning.
5. Dance Cardio
Dancing is a fun and exciting way to burn fat and improve your happiness, balance and flexibility. When you exercise while listening to upbeat music you’ll enjoy a workout that feels more like a dance party than regular exercise. Dance exercise routines can vary in style and energy level so women of all fitness levels and tastes can use them.
One good thing about dance exercise is its flexibility. People can choose from different types of dance like gymnastics, hip hop, salsa and Zumba. You can take a dance class at a gym or community center near you, watch videos online or make up your dance practice at home. No matter what style you pick, dance exercises can work out your whole body and many muscle groups while keeping you entertained and inspired.
Dance exercise is good for your body but it is also good for your mind and emotions. Regular moves and music can help lower stress, improve happiness and boost self confidence. This makes it an excellent way for women over 40 to exercise especially if they have a lot of tasks and are feeling stressed.
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When you add dance cardio to your workout schedule you can get the health benefits of exercise while having fun and expressing yourself through movement.
Conclusion
These five fat burning workout exercises give women over 40 ways to get in better shape, lose weight and improve their general health. Adding these things to your schedule can significantly affect your physical and mental health whether it is fast walking, riding , swimming , HIIT dance exercise or climbing stairs. Always prioritize regularity, pay attention to your body and talk to a doctor before starting a new workout plan. Women over 40 can reach their exercise goals and live a better, more active life if they work hard.