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.
CHEST
Ball Chest Press
Lie on ball holding dumbbells in an overhand grip, arms bent at sides in a 90 degree angle. Press dumbbells up and in contracting chest. Bend arms down again to starting position.
QUADS
Ball Squats
Place ball on a wall directly behind mid-lower back. Lean against the ball (slightly) and bend knees, lowering the body until knees are at 90 degree angles. Push back to starting position. Alternate legs with each repetition.
Hamstrings
Leg Curls on Ball
Lie on back on the floor and place heels on the ball. Lift hips until your body is in a straight line. Contracting the hamstrings, press the heels into the ball and roll it towards you while keeping the glutes and abdominals tight (Stay up, do not drop glutes to the floor).
TRICEPS
Overhead Extension
Hold band overhead, letting it hang behind you. Pull band down behind back, about waist level with other hand. Arm overhead should now be bent at a 90 degree angle at elbow. While keeping your bicep close to your ear, drop your forearm behind the head. Contract the triceps to straighten the arm. Return to start and repeat on the other side
Pelvic Tilts on Ball
Lie on back on the floor with your knees bent and feet flat on ball. Lift and lower hips while pressing feet into the ball, keeping your abdominals in tight and contracting your glutes.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.