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