Skip to main content

Fitness Secrets for Women over 40 Dsouza Pricilla

Once you get to a certain age, staying in shape gets trickier. No longer can you eat what you want with barely any exercise, you actually have to pay attention to your body in order to stay healthy. Tracking your BMI can be one way of keeping an eye on how your fitness progress is going, but it is not always the perfect measure.

However, the general advice posted on the internet isn’t that accurate. Much of it consists of fad diets, unheard of movements, and basically, a whole load of nonsense. That’s why today, we’re going to go over 7 tips and tricks that actually work and explain why.

  1. Do Compound Lifts

Compound movements are those which use more than one joint at a time. For instance, a leg extension only uses the knee joint, but a squat uses the ankle, knee, and hip joints all at once, making it a compound movement. Because of this, compound movements stimulate more muscle and also, burn more calories, hitting your body from two different directions in order to shape it exactly how you want. Compound movements also help to teach your muscles how to work together, putting you at a reduced risk of injury whilst also improving your balance and coordination.

  1. 3-Day Workout Splits

In order to progress physically, you need to be able to rest physically. It’s all well and good going as hard as you can in the gym, but if you can’t recover from it, then you’re never going to be able to get stronger or more capable. Not to mention, you won’t be able to go as hard next time which means you can’t burn as many calories. At the end of the day, progressing with your body depends much more on recovering than it does on stimulation, so going 3 days a week means that your body will be ultimately rested on each workout so you can give it your all.

  1. Barbell Back Squats

There are two main movements you need to do if you want to build and tone up your lower body, and one of those is squats. Squats are often called the king of lower body exercise and for good reason. They hit the glutes, quads, hamstring, calves, and lower back all in one movement.

  1. Deadlifts

The other movement you need to do to progress with your lower body is deadlifts. Deadlifts hit the hamstrings and lower back slightly more than squats, meaning that you need to do both if you want to make the best progress. There are many variations of the deadlift, too, which place more or less emphasis on areas of the lower body and can be useful for bringing up lagging areas.

  1. Dumbbell Goblet Squat

 Learning the proper technique for the squat can be tricky, but one of the best ways to teach the movement pattern is with the goblet squat. Most of the time when we squat in our day to day life, we carry the weight on the front of our body, the same as a goblet squat, making it easier for most people. It also helps you to get lower, creating a greater stimulus in your lower body to create better results.

  1. Dumbbell Lunge

The dumbbell lunge is perfect for hitting one side of the body and really burning out your legs. Lunges can be done forward, reverse, or walking depending on how hard you want to go, and what you’re using them for. They’re perfect for the end of your workout when you really want to break down the muscle fibers in your lower body or they can be used at the start of your session to build strength.

  1. Avoid Lifting Too Heavy

It may seem counterintuitive, but you actually want to avoid lifting too heavy so that you don’t get an injury. Injuries can keep you from exercising for days, weeks, or even months, which leaves a lot of time for you to just sit at home and undo all of the good progress you’ve been making. Instead of focusing on how much you can lift, focus on how well you can lift. Improving on your form still means that you’re making progress even if the weight isn’t increasing, and it also means that you’re becoming more effective and efficient in that movement.

 

Author bio:-

James Adams is a community manager at Hcg injections, he is passionate about website operations and learning the latest web trends.  James enjoys working out at the gym and cycling when he is not working .

 

The post Fitness Secrets for Women over 40 appeared first on Smart Woman World.



from Smart Woman World http://bit.ly/2GvH1er
via IFTTT Fitness Secrets for Women over 40 Dsouza Pricilla
Labels:

Comments

Post a Comment

Popular posts from this blog

Aashirvaad Atta Review Dsouza Pricilla

Aashirvaad Atta is one of the most popular brands of the FMCG major ITC. Recently we understand that the Aashirvaad Atta Brand has become a Rs.4000 crore brand in the wheat flour market. It has around 28% Market share in the packaged wheat flour market. India is a wheat eating nation and most people eating wheat in the form of chappati, naan, rotis etc. In this article, we will share with you an Aashirvaad Atta Review . Due to Aashirvaad Atta constantly gaining popularity, ITC has forayed into making different types of customized wheat flour attas which are good for health and suit the regional preferences of people. While its name itself means Blessing, the Aashirvaad brand is adding new products like milk, cow ghee, spices and salts to its fold. Further, ITC has a great network of farmers through its e-chaupal and Chaupal sagar programmes, which helps in sourcing the right quality products at the right price from the farmer. This project has helped in improv...
Post a Comment
Read more

How To Teach Your Children To Be Frugal Lucy Baxter

Learning how to be careful with money starts at home. After all, most children get their first income from their parents in the form of pocket money or a small allowance. This is a good starting point for teaching them the value of saving money and how to make things last. It can even be fun and a great way of spending time together. In this article, we show you How To Teach Your Children To Be Frugal. How To Teach Your Children To Be Frugal. Why it is important for children to save In the Stanford Marshmallow experiment, a child was given the option of eating a marshmallow straight away or two marshmallows, if they waited for 15 minutes. Follow-up  studies showed that the children who waited for two marshmallows were more successful in later life. Success criteria included educational level, healthy body weight and school results. The principle behind frugality is the same. If your child learns how to save something for the future versus over spending money right away, then th...
Post a Comment
Read more

6 Ways to Keep Your Kids Busy During School Holidays Dsouza Pricilla

Keeping your kids busy during the school holidays is no easy task. It doesn’t take long to run out of ideas on how to keep them occupied, and they soon get bored doing the same things over and over again. Here are a few fun ways to keep your kids busy so you don’t even up count down the days till they are back at school Make a Treasure Hunt Making a treasure hunt for your kid s can be lots of fun keep them occupied all day. Keep it simple by creating a list of things they need to find around the house, or, extend it to the local neighbourhood. If you want to go all out, think up clues to send them to different places to pick up the next clue, ending up at home with a surprise, or the last clue being tickets to go and see a movie the next day. You can even come up with a theme for the treasure hunt! Get Baking Kids love baking, especially when they get to decorate their cakes however they want. Use different flavours of cake mix; chocolate, strawberry and vanilla are always winners...
Post a Comment
Read more