Age and specific needs should determine which kind of workout routine is best for you. Women over 40 face unique challenges – their workout routines should include strength training, cardiovascular exercises and flexibility training to cover all these challenges. All too often, a workout is only targeting one or two of these 3 areas. Read on discover why women over 40 need all three components included in a satisfactory exercise routine.

Compared to younger women, women over 40 have a higher risk of osteoporosis. You can lower the risk for osteoporosis by raising bone density utilizing strength training. You will get a healthier appearance as well, because strength training helps to shape your body. You will move and feel more powerful, people will unconsciously pick up on this and perceive you as more capable, well-balanced and energetic. Over 40 the muscle mass reduces- this is a biological process but can be reversed by strength training. The metabolism slows down after age 40 also. If you add muscle to your body, the muscles will burn calories what helps you being slim and attractive.

Cardiovascular training is another way to counterbalance the slower metabolism at age 40+. Getting your heart rate up on a daily basis gets your fat burning processes going- helping you to lose weight permanently. Interval training is the best way of cardio training: 30 seconds of high activity followed by 2-3 minutes of cooling down. Cardio training reduces the risk for cardiovascular diseases- a critical danger if you are over 40. Best cardio exercise routines target the whole body- swimming is the best of all of them.

Our bodies tend to become tighter and tighter as we get older. Compared to women in their twenties, many women over 40 move differently. To regain a youthful appearance flexibility training is essential. Flexibility training helps you with the side-effects of strength training as well. It is the opposite to strength training: strength training flexes and shortens the muscles, flexibility training makes the muscles longer. In addition, flexibility training can assist you in the warming up and cooling down stage after your physical exercises. A good way to do flexibility training which many women love is to do Yoga. Yoga will scale down your stress level too, helping you to manage your weight.

You might ask: How much should I work out? This will depend mostly on what you want to achieve. If your goal is weight loss by exercising, you need to spend a lot of time doing cardio training. If you want to remain a youthful appearance you might not have to commit that much time, but you will likely have to do more flexibility and strength training.

Broadly Speaking, day-to-day exercise (or at 6 days a week) is much healthier than simply exercising 2-3 days a week. If you spend half an hour every day on exercising you will get an energy boost that will help you greatly through your day, what might motivate you to exercise even longer.

In this article I’ve covered the three crucial elements of workout routines for women over 40: Strength training, cardiovascular training and flexibility training. You need all three of them.

I’ve created a free, personalized program for women over 40: . More from Perry: How to lose weight

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