The Exercise Routines You Should Follow

If you do not take care of yourself more than before, getting fat will be inevitable. The good news is that this process can be mitigated (and a lot) through certain training sessions

If you have already overcome the barrier of 40, surely little by little you will realise that of showing heart and keep the line becomes increasingly difficult. It's not your imagination: the years, in general, do not come alone. They do it accompanied by kilos of more, of love handles and a gut that begins to bloom. Despite eating the same thing and following the same strategies, at some point in the 40s or 50s, most people run into a frustrating reality: the numbers on the scale are increasing.

In this process, the rise of a sedentary lifestyle, bad diets, and hormonal decline intervene, but above all, it influences the decrease in metabolism and the loss of muscle mass in a long process known as sarcopenia. This means that if the person has less muscle your body will consume less glucose and, consequently, this will become fat that will be stored in different parts of the body. In other words, if you do not take care of yourself beyond your usual routine of youth, getting fat will be practically inevitable.

Using the High-intensity interval training (HIIT) method you not only do more exercise in less time, but you prolong the calorie burn even after finishing it. Leaving aesthetics aside, these extra kilos increase the risk of cardiovascular disease, cancer or diabetes. The good news is that this process, although it is not completely reversible, can be mitigated (and much) through a certain series of exercise routines.

High Intensity

Not everyone has time to perform a slow and constant training and even less taking into account that in the ages on which we are talking, family and work responsibilities reach their peak. Therefore, it is worth assessing commitment (body and soul) to the HIIT method, which is none other than training in high-intensity intervals and that surely has been the most popular trend in gyms during this 2017.

It consists of alternating short periods of maximum effort that alternate with others of less intensity to recover. In this way, not only do you exercise more in less time, but it also prolongs the burning of calories even after finishing it (since it speeds up the metabolism ).

The Bosu Ball

Maybe you've seen them in the gym, forgotten in a dusty corner or maybe being used by a monitor. But do not despair, you do not need excessive technical knowledge to take advantage of it. In particular, they are useful for toning the abdominal area. Yes, that part of your body where fat tends to settle. In essence, the bosu serves as a base to perform various procedures of exercises (including the typical abdominal), thus increasing the instability of them and with it the intensity of each movement due to the force that must be played to maintain balance.

The Method 60/45/20

As with HIT, the key to this training is intensity. This is a version of the tabata style intervals (perform an exercise for 20 seconds, rest 10 and repeat), in which there was not enough time for the heart rate to increase enough. According to its creators, it burns 100 to 140 calories per interval, which lasts only about two and a half minutes each:

• 60 seconds of burpees.

• Rest of 10 seconds.

• Striking with a jump for 45 seconds.

• Rest of 10 seconds.

• 30 seconds of mountain climbers.

• Repeat the interval 3 times.

Do Not Forget To Walk

Trends in the world of fitness come and go, but walking never goes out of style. Why would I do it? It is an exercise with very little collateral damage, it is easy to do and does not require any special equipment, beyond comfortable shoes.

A very common mistake: take care not only consists of doing cardio, especially taking into account the loss of muscle mass from 40

40 minutes of daily walk every day because it works wonders for your metabolism. We do not mean to go through the busy shopping streets and stop to look at a shop window, but to walk vigorously, with stride length and a stable speed.

Strength Training

Another veteran who never fails. People tend to forget that taking care of themselves does not only consist of doing cardio, and this is a serious mistake, especially considering the loss of muscle mass after 40. Whether you want to lose weight, build muscle or simply lift the bags of the purchase with ease (and to continue doing it when you pass to the third age), the strength training is essential. Try dumbbells, weights, machines, using your own body weight...

Put Your Legs Up

In the meantime, it's worth taking a break. The best way to do it is to put your legs up and support them on the wall. Ideally, place a cushion under the lumbar and maintain that position for at least 15 minutes without doing anything else. Just feel how your body reacts by improving blood circulation after exercise.