Best Exercises for Women Age 30 to 50 Years Old
If you are a woman between the ages of 30 and 40 and have tried cardio and hours and hours of running for fat loss and toning but only left frustrated with nothing to show for it you are not alone. There are fundamental issues with this to discuss. First of all there has been research that you lose 3 to 5% of your lean muscle mass according to Web MD- https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging- this condition is called sarcopenia. Losing muscle mass can set your metabolism back as a pound of muscle burns more calories at rest than a pound of fat. In addition, losing your strength, mobility, and even motor control can set you back and potentially lead to injuries.
In addition, research stating that you don’t actually burn as many calories as stated on your heart rate monitor as shown after your cardio bout is true. With these two major issues no wonder more women are struggling with losing their muscle tone and gaining weight. In one article according to a research group out of Ottawa, Canada they find out that what you burn after running or a cardio bout in terms of calories spent on your gadget is over estimated by 300%. Combine that with another interesting fact that cardio makes women hungry and you end up eating more than what you actually burned ends up in weight gain not weight loss.
This can surely leave anyone looking for weight loss results frustrated and unmotivated. Truth be told the first issue to handle is the age related loss of muscle mass. And that will start to speed up a slow metabolism. The primary exercises recommended by own your fitness personal trainer jersey city and tribeca as we focus on age appropriate strength training for women to activate the muscles to increase the metabolism are bridges, split squats/ lunges, modified push ups as most women are beginner to strength training and need modifications when it comes to push ups, and seated rows. Here are some examples of all these exercises.
Bridges-
This exercise works one of the largest muscle groups in the body known as your glute max muscle. The larger the muscle the more calories you burn.
Split Squat/ Lunges-
This is one of the most common exercises we use at own your fitness personal trainer jersey city and Tribeca NYC program to help women over thirty lose body fat and tone up. Works your quads, hamstrings, and glute muscle.
Push ups-
This is by far one of the best upper body exercise for women to tone up their arms, chest, shoulders, and even strengthen the core muscles. Best to start modified and build your strength first.
Seated Rows-
Excellent exercise to tone up your stubborn back fat areas and shoulders. In fact it also strengthens your core muscles. Easy to use resistance bands and easy to do at home and or in the gym.
If you are a woman between ages 30 to 50 and haven’t gotten results with cardio and need strength training in your life for your body and confidence click here to schedule a consultation with own your fitness. or call own your fitness at 646 653 4696
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