Do you find it hard to lose weight? As you age, the metabolism slows down for every decade that passes, so if your body at rest burned 1,200 calories, after forty it will only consume 140 thousand.
However, according to specialist Pamela Peeke, a professor at the University of Maryland School of Medicine, there is another factor that hinders weight loss for both men and women over 40: the decrease in sex hormones.
The decrease in testosterone in men and estrogen in women stimulates the accumulation of fat cells, which over time can become an aesthetic and health problem.
To prevent it, we present 3 ideal exercises to lose weight if your age is around 40 years:
1. Aerobic activity. It is recommended that you perform at least 30 minutes daily of moderate aerobic exercise, for example, walking, cycling or swimming.
To optimize fat burning, it is important to determine the ideal heart rate when doing your exercise. According to the Mayo Clinic, you can set this frequency by multiplying your maximum heart rate, 220 minus your age, by 55% and 65%. As you perform physical activity, you will have to keep your heart rate between these numbers.
2. Strength training. This contributes to gaining muscle mass, which allows your body to burn calories efficiently even during rest.
Because muscle mass begins to decline after age 25, your body will not burn fat in the same way at age 40. Start with two weight training sessions per week, lasting 30-45 minutes.
3. Training intervals. These rotate cycles of high and low intensity exercises within the same training session; for example, you should use the bike fixed moderately for 5 minutes, raise the speed limit for one minute and then resume the initial speed.
You can alternate your speed this way throughout your workout. You will burn more calories when you exercise more intensely, even if you are not training at the highest levels throughout the session.
Losing weight is very important for the health and image you show to others. However, you should always do it under measures that do not jeopardize your physical and emotional well-being. Remember, the most important thing is you.