It is well known that as we age our bodies are going trough some changes, so keeping the same figure as when we were younger is a difficult task. We don’t have the same strength as we used to, our bones lose density and the fact that our bodies don’t bounce back easily as they used to is hard to cope with.
But let’s look on the bright side, we as human beings have the ability to adapt to any kind of change, therefore we are able to adapt to our new body. Start by changing your workout routine and by this we mean you should introduce some strength exercises. This is advisable especially for women over 40.
Why maintaining proper form in your exercise is important
The crucial component of strength exercises and good workout is proper form and when it is not maintained you are making the risk of puttingtoo much pressure on unintended parts of your body. This alone leads to a less effective or unsuccessful workout.
Another major concern is the risk of injury that is possible when you are not maintaining proper form of your body. Strains and tears in your joints, muscles and tendons are likely to happen while working out in bad shape.
Even chronical injuries are possible, and this is not the thing you are searching for because they leave the body weak and vulnerable.
Women over the age of 30 are easy targets for this type of inconvenience because muscle tissue and bone density start to diminish around that period.
Exercises to avoid after the age of 40
If you are new and unfamiliar of the world of training you should definitely avoid high intensity training. HIIT (high intensity interval training) and boot camp workouts are a big NO, mostly because this type of workouts do not emphasize for nor technique and are likely to result in injuries.
Studies have confirmed that participants who did the HIIT workout commonly suffered muscle trauma. Therefore, the best way to avoid injuries and trauma is to start slow and avoid high intensity trainings. However, let us not be misunderstood you should not avoid strength training altogether. It can be beneficial but only when done properly.
5 strength workouts you can do at home
- Leg raises
This is the perfect exercise to build up core strength. You only need two things, the first is a yoga mat and the second is to follow these steps:
- First lay on your back, with your legs together and straight
- Keep your legs straight while lifting them up until your but comes of the floor slightly
- Then, slowly lower your legs until they are just above the floor and hold this position
- Raise your legs up again and repeat the same procedure
Squats are great for your quads, hips, hamstrings, gluteus and core. To preform this exercise, you will need to:
- Position your feet a bit more than shoulder- width apart. Make sure your hips align with your knees and your knees align with your ankles.
- Keep a straight posture with your shoulders bend backwards
- Extend your arm forward with your palms facing the floor
- Then bring your hips back and start bending your knees
- Remember to keep your shoulders and back straight while bending
- Next squat down until your hips are bellow your knees
- Go back up and repeat the same
Not only are burpees a full body workout they are also very simple to do. Standard burpees are done in the following way:
- First squat down and place your arms on the floor in front of you a bit apart from your feet.
- Then, jump on both feet and go into a plank position
- Next drop down into a push-up position with your chest slightly touching the floor
- Then push up and go the plank position again
- Jump with feet towards your hands
- And finally, jump into the air with your arms reaching straight overhead
Planks are a static strength training exercise and they should resemble something like this:
- Your hands should be positioned on the floor directly under your shoulders but a bit more apart.
- Remember not to hyperextend or lock your knees while keeping your toes grounded to the floor and squeezing your gluteus
- Keep your neck and spine neutral by staring at a spot on the floor
- Hold this position for 20 seconds
Lunges are simple to do but the one thing to always remember is keeping the proper form.
- Your shoulders should be relaxed and rolled back but at the same time you must keep a straight upper body. Keep your chin up and your core engaged.
- Take a step forward with one leg and lower your hips until your knees reach 90-degree angle
- Keep your weight in your heels and push back. Repeat the same with the other leg.