Weight loss: Cardio habits effective for people over 40
Weight loss: Cardio habits effective for people over 40
01/6Tips to ace a cardio session for people over 40
Cardiovascular exercises are a great way to maintain your fitness and improve your overall health. Not only does it help you shed kilos and burn fat, but it also boosts heart health, lowers cholesterol levels, manages diabetes and keeps stress at bay, which is why cardio training is great for those aged 40 and above. At this stage of life, taking care of your health becomes one of the main priorities and you must aim to stay fit and in shape. That said, here are some habits to develop if you're into cardio workouts.
02/6Always start with a warm up and end with a cool down
Never miss a warm up or a cool down routine before and after indulging in cardio respectively. Warming up prepares your body for activities that are to follow. It revs up the cardiovascular system by increasing your body temperature and heating up your muscles. This also helps in preventing any muscle soreness post workouts. Similarly, cooling down after a cardio workout or any other form of exercises is important to normalize heart rate and improve relaxation.
03/6Focus on consistency
With cardio workouts, you must always show consistency. Just like strength and weight training, you need to set a schedule for cardio and commit to it. Doing so will only help you achieve your weight loss and fitness goals. Being 40 is not easy. Besides juggling your work, you may also have a family to look after, which is why planning ahead and fixing a time for your workout may help you stay focused and dedicated.
04/6Build your endurance and speed gradually
Do not rush! Results take time and pushing yourself beyond your limits may lead to burnout and may even injure you greatly. Therefore, let your body get used to the workout. Start slow and gradually build on your endurance and speed. If you're into brisk walking or running, start at a slow pace and then raise the bars over time. Doing so will help you enjoy the process, with possible outcomes.
05/6Incorporate different workouts
Don't just stick to one routine. Switch it up regularly. There are a lot of activities you can indulge in. From brisk walking, running, jogging, treadmill run to swimming, cycling to total body exercises like burpees, bear crawls, you can always shake things up and drive away the monotony. This also helps you stay consistent with your routines.
06/6Cut yourself some slack with recovery sessions
Never compromise on recovery days! It is what helps you get rid of all the soreness and allows time for your body to heal from everything it has been through. Your recovery sessions could include low-intensity exercise such as a 30-minute of brisk walking or a 10-minute bodyweight circuit workout.
