The key to developing your most ideal workout regimen is to create a balance between fat burning, strength building, improved flexibility and stability, cardiovascular conditioning, and continued improvement in all of them.
It may seem like a daunting task to fit in so many types of workouts AND have a life, but rest assured, it’s much easier than you think AND you’ll love the variety a program like this can offer.
Fat Burning Cardio- Let’s see a show of hands, who wants to burn fat? This workout makes it possible to target your fat stores when you workout at a lower heart rate but for a longer time. Sounds simple right? The goal here is to aim for 55-70% of your target heart rate zone (i.e. 220-43 years old x 70%= 123 beats per minute). Choose 1-3 days each week that you have more time (45-90 minutes) to spend exercising, strap on a heart rate monitor and head out for a walk, lower resistance on the elliptical or even an independent indoor cycling session. This is a great chance to listen to audiobooks or your favorite podcast. Strength Training- The only way to get a tone, defined look is to add resistance to your workout program and the best way to do this is to designate 2-3 days each week to lifting weights. There are so many tools you can add to your routine; dumbbells, suspension training, sandbags, and resistance reels, but the most readily available source is yourself!
Here’s a few ideas for a great strength training workout:
10 Push Ups
10 Pull Ups
10 Leg Lowers
10 Tricep Dips
10 Stationary Lunges
10 Ab Crunches
Yoga- Now a mainstream workout, yoga studios can be seen on every street corner. People are catching on to the need for stretching and elongating the body to reduce or diminish joint pain, plus yoga incorporates poses that challenge and improve balance and offer moments of self reflection and stillness to counteract our busy lives. Too nervous to venture into your first class? Try this at home program that helps to build your practice gradually. 3-Week Yoga Retreat
HIIT- High Intensity Interval Training has brought a new challenge to the modern day workout and the results impressive! This program uses different speeds, resistances, inclines, and exercises to keep the body moving through high and low intervals. The idea here is that you can push your body to work harder at a higher heart rate for a short period of time and recover your heart rate at a lower intensity multiple intervals in a row to condition your cardiovascular system (i.e. your heart) to improve it’s fitness level. Not to mention it burns a ton of calories. Need some ideas? Try these 25-minute programs 1-3 times a week. Focus T25
Monday- Fat burning
Tuesday- Strength training
Wednesday- Yoga and Fat burning
Friday- Fat burning
Saturday- Strength training
Don’t get overwhelmed in the beginning by trying to fit all of these workouts in multiple times a week. Find out what works for your schedule and adjust based on what your body responds best. By creating balance in your weekly regimen you’ll experience new results and a better sense of fitness.
As a mom, nutritionist, certified personal trainer, and wellness coach, it has been my passion for 20 years to educate others to live a life of clean eating, energizing fitness routines and lifelong habits for an overall feeling of wellness. Follow me in my pursuit to change the definition of the “over forty girl”.