What are the Best Weight-Loss Exercises for Older Women?
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.
Excerpted from She Finds