Facebook Pixel

Pump Weights Quicker to Pump Up Your Metabolism

By HERWriter
 
Rate This

Prevention of a number of diseases caused by obesity does not have to take as much exercise time as many often think. Recent studies suggest that women need 60 minutes of exercise a day in order to stay one step ahead of weight gain as a result of aging. While I still would like to see women get that amount of exercise to ward off obesity, firing up your metabolism with a strength training routine at least twice a week can help you achieve results in a shorter period of time. Your key to losing weight over the age of 40 is keeping your metabolism in high gear. This will help you burn fat and establish more lean muscle which raises your metabolic rate. A circuit training routine where you go from one exercise to the next and do multiple, quicker reps (without sacrificing form of course) can be key in targeting Type II Muscle Fibers. These muscle fibers are also known as fast-twitch and are typically responsible for speed and power. This is what sprinters not long distance runners rely on to propel them through a race. As you age, you typically slow down and are less likely to target these muscle fibers. Studies show that if you do a circuit routine such as the one listed below or take a muscle toning class you can increase your caloric burn by 32 percent.

CIRCUIT TRAINING ROUTINE
• CARDIO WARM-UP 10 MINUTES
• STRETCH ENTIRE BODY
• 1 SET OF 12-15 REPS FOR EACH EXERCISE
• REST FOR 2 MINUTES AFTER EACH SET
• REPEAT CIRCUIT OF RESISTANCE EXERCISES 1 OR 2 MORE TIMES

BACK
Band Lat Pulldown
Hold band overhead with arms straight up. You can adjust hands closer to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Decrease tension slowly, while raising arms back up and repeat.

BICEPS
Band Bicep Curls
Stand on the band and hold handles with palms facing out. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Position feet wider for more tension. Return to start and repeat.

SHOULDERS
Band/Upright Row
Step on band securely with both feet. Hold handles in an overhand grip and row upwards, bringing elbows to shoulder height.

Add a CommentComments

There are no comments yet. Be the first one and get the conversation started!

Image CAPTCHA
Enter the characters shown in the image.
By submitting this form, you agree to EmpowHER's terms of service and privacy policy

We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

Tags:

Fitness

Get Email Updates

Fitness Guide

Have a question? We're here to help. Ask the Community.

ASK

Health Newsletter

Receive the latest and greatest in women's health and wellness from EmpowHER - for free!