Trainers Say These Are The Most Effective Weight-Loss Exercises For Women Over 40
December 11, 2021 by Justine Schwartz
Strength training or resistance training is important as we age to offset some of the natural processes of the body, such as the loss of muscle mass and bone mass. Strength training has not only been found to help with muscle mass and support weight loss, but it can also slow bone loss and even build bone or make your bones stronger. Resistance training builds muscle, which increases your metabolism, too. Fitness experts say that circuit training that incorporates the following exercise is the most effective way to lose weight over 40:
Circuit Training“Circuit strength training, or approximately 4-8 exercises in a row for the major body parts (legs, glutes, core, chest, back, shoulders and arms),” is linked to more effective calorie burning and other health benefits for this age group, Pete McCall, CSCS, tells us. “It can keep the heart rate up and because all of the muscle groups are working, it can be very effective for burning calories. The body burns approximately 5 calories to consume 1 liter of oxygen, anytime more muscles are involved in a movement or exercise, more oxygen is consumed and more calories are burned.”
How to do it: Do 4-8 exercises (including any of the ones below). Use a weight heavy enough to make 12-15 reps very challenging. Do not rest between exercises, only rest for 90 seconds after completing the entire circuit.
Bodyweight Row“The Bodyweight Row using a suspension strap or rings is a great way to safely challenge your upper body strength,” Evan Williams, certified personal trainer and CSCS, founder of E2G Performance, tells us. “This exercise is great because you’re able to adjust the difficulty from really easy to really hard simply by standing more upright (easier) or bringing feet down closer to the anchor point (more difficult).
How to do it: Start by setting up the suspension trainer to where he handles are at chest level. Grab the handles and stand with feet hip width apart. Make sure to tightly grasp the handles. Extend arms and walk back to gain tension on the strap, while maintaining extended arms walk feet down to a 45 degree angle toward anchor point while leaning body backwards taking on your weight. While keeping your elbows to your sides, pull yourself up to where your chest is between your hands. Hold at the top for one second and slowly lower back into start position.