By EWN • 18 October 2021 • 10:49
As a woman progresses into her 30s and 40s, her body metabolizes fat differently than when she was in her 20s.
Some women even report having lower bone density, poorer skin elasticity, and lower muscle density.
However, with the proper health regimen, you can forestall most of these conditions. Plenty of women can maintain a fantastic body and robust health well into their later years with the right fitness formula.
To reap the benefits of healthy living, you need to understand how your body works at your age and the best fitness methods you can adopt.
In this breakdown, we discuss some helpful tips that will rev up your workout and improve your overall body health. These include fitness ideas that ensure a balanced mind and body workout.
Here are five fitness tips that every woman in their 30s should consider and incorporate into their health regimen.
The first common mistake most women make is to go for isolation exercises as a solution to their fitness needs.
Often you will hear someone visit a gym and say they only want to work on their tummy fat, or thighs, or flabby arms and nothing else.
Sadly, the human body does not operate that way. Instead of focusing on isolation exercises, you should incorporate full-body workouts into your regimen.
These are exercises that condition the entire body. They target compound muscle groups at a go.
Examples of such exercises include High-Intensity Interval Training (HIIT), push-ups, squats, and lunges.
Full-body workouts achieve a wide range of benefits in a single session. As such, they are ideal for busy professionals or women who have a lot of commitments on their busy schedules.
Since they target complex muscle groups, these workouts tend to generate more gains within a given period than their plain or isolated counterparts.
They also strengthen the body and aid in better muscle recovery, meaning you are in a better condition to train more consistently.
Besides, full-body exercises also improve your stamina, mood, and endorphin levels resulting in that post-workout feel-good feeling everyone loves.
Another common misconception among ladies is that weight training should be left to the men and that if a lady lifts weights, she is bound to hulk up.
On the contrary, weight training is one of the best tools to accelerate your workout gains.
It does not lead to bulky muscles either. Instead, weight training allows you to build strength and helps in preventing injury while training.
Aesthetically speaking, it helps tone your muscles, giving you that glowing compact look that every woman desires.
For people looking to shed some pounds, weight training exercises are an absolute must as it helps get rid of flabby tissue while enhancing skin elasticity.
One of the best aspects of weight exercises is that they can be done with or without equipment.
While the most apparent forms of weight training involve free weights and resistance bands, bodyweight exercises are just as practical.
Enlist the help of trained professionals who will advise you on the ideal weights and routines for efficient and longer fat burn.
Avoid the incidence of lifestyle diseases such as heart disease, diabetes, high blood pressure, and some cancers by incorporating cardiovascular workouts.
Cardio workouts are any aerobic workout that heightens and maintains an elevated heart rate for more than 30 minutes every day.
Cardiovascular workouts are essential in maintaining healthy blood flow and a healthy heart rate.
They aid in maintaining your blood vessels and the delivery of oxygen to your muscles and organs.
They also help improve your bone mass density, reduce the incidence of depression, the appearance of cellulite, promote better sleep, and reduce the appearance of varicose veins.
Examples of cardio workouts include running, walking, jumping rope, cycling, rowing, and HIIT workouts.
For a sustainable cardio regimen, start your routine slowly and build up its intensity over time with at least one rest day every week.
For instance, as a beginner, you could start with a 30-minute daily walk that slowly transitions into a one-hour walk or 30-minute run.
Maintenance of healthy nutrition is vital to the success of every fitness regimen.
That includes eating well-balanced and nutritious foods in moderation and also keeping the body hydrated.
A healthy supply of iron-rich foods such as spinach, liver, nuts, dried fruits, leafy greens, and red meats are equally essential in a woman’s diet.
The foods should be rich in healthy fiber to aid in gastrointestinal health. Fiber-rich foods also help keep us fuller for longer, thus reducing the likelihood of consuming excess foods.
An easy way of ensuring you stay true to your dietary goals is always shopping for healthy meals well in advance and keeping away from processed foods and sugars.
For those aiming to shed some weight, it is vital to know your daily caloric needs and strive to ensure that the meals you consume in a day contain fewer calories than you need.
One of the many reasons why plenty of people ditch their exercise regimen is that it mainly comprises activities they hardly enjoy.
Avoid this by trying out different activities to find out what best works for you.
If you are the kind of person who is quickly bored by repetitive tasks, then perhaps you could consider incorporating different activities on different days.
You could, for instance, schedule running/ HIIT training on Mondays, Wednesdays, and Fridays, Swimming on Saturdays, and Yoga on the rest of the days.
Incorporating various exercises helps achieve well-rounded body health because things like Yoga bring some bonus extras, such as increased mental and spiritual clarity.
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