A slowing metabolism, menopause, perimenopause and stress all make keeping toned at 40 a hurdle, but it is not impossible. Small changes, such as incorporating strength training to a workout regime and thinking of new ways to exercise, can make a big difference in toning and sculpting a 40-year-old physique. Consult a physician before beginning any new workout regime.
Know What Causes Weight Gain
The years before menopause, also known as perimenopause is the time when staying at a healthy weight and keeping toned become the most challenging. Hormonal changes may cause extra weight gain around the abdomen, which can lead to heart disease. Because lean muscle mass decreases with age, it is more important to be physically active, so the body composition will maintain lean muscle mass, instead of fat.
Increase Workout Frequency and Length
Start your routine by exercising three or more times a week for 20 minutes or more, and build up to at least 30 minutes, four to six times a week. Gradually work up to 45 to 60 minutes of activity.
Incorporate Strength Training
Strength training, using weights or another form of resistance, is a healthy addition to a workout regime because it assists the body with gaining muscle and burning more calories. Lifting weights three times per week, with two or three sets per exercise, will help tone and sculpt.
Keep Moving
Incorporate physical activities into your daily routine. Forgo the car for short trips and walk or bike. Carry a pair of sneakers to facilitate this new lifestyle trend. Skip the escalator or elevator for the stairs. Adding physical activities, where there previously was none, will help keep the body toned and strong even when you are not working out.
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