As we age, our bodies change and it becomes more difficult to maintain our figure. In your 40s, your metabolism naturally slows down as you lose muscle mass and gain fat. This leads to a slower metabolic rate, meaning you burn fewer calories at rest.
In addition, the body may become less adapted to processing carbohydrates, leading to fat storage and insulin resistance. For women, reduced estrogen levels can cause fat storage, making it more difficult to lose weight.
Weight training helps build muscle mass, increasing the body's metabolic rate. These exercises belong to the HIIT group and put the body in an EPOC state (excess oxygen consumption after exercise), meaning you continue to burn calories even after exercise.
Weight training also helps improve insulin sensitivity because the body uses stored carbohydrates as fat for energy. Weight movements help improve mobility, flexibility and joint stability.
1. Kettlebell swing (weightlifting)
This exercise increases your heart rate and strengthens your glutes, hamstrings, and core. This exercise also creates excess oxygen consumption after exercise (EPOC).
Stand with your feet shoulder-width apart and your weight-bearing hands between your feet. hip flexors. Then, push your hips forward, pushing the dumbbells up at chest level. Let the dumbbells land naturally as you bend your hips again. Repeat for 30-45 seconds for 3-4 sets. Rest 30-60 seconds between sets.
2. Squat with warm dumbbells
This exercise helps increase muscle mass in the legs and buttocks, while also helping the joints become flexible.
Stand with your feet shoulder-width apart, with your toes slightly pointing outwards. Hold the dumbbells at your chest. Lower yourself into a squat position, keeping your chest straight and your back straight. Increase your heels and stand up. Repeat 10-15 times for 3 sets. Rest 30-45 seconds between sets.
3. Deadlift with dumbbells
This exercise helps strengthen the muscles in the buttocks, hamstrings and back, while improving posture.
Stand with your feet hip-width apart, knees slightly bent. Place weights between your legs. Bend your hips, lower your torso to hold a warm dumbbell. Push through your heels, squeeze your buttocks and stand up straight.
Lower down slowly and repeat 8-12 times for 3 sets. Rest 60 seconds between sets. Note that all movements are controlled movements.
