Did you know between your mid 20s and mid 50s, your metabolism lowers by about 200 calories per day? This change can cause a 30-pound weight gain in the span of those 30 years. No wonder why your clothes don’t fit anymore!
To add insult to injury, your normal method of crash dieting will only make the situation worse. Instead of finding a quick fix, you need a smart, age appropriate way to lose weight and rejuvenate a slow metabolism.
Here are some tips to supercharge your cardio workout and burn more calories. In fact, research shows that simple changes to your cardio routine can increase calorie burn by 25-50%.
40+ Cardio Workout Suggestions
1. Take Time to Warm Up
According to health and fitness author Chip Harrison, warming up does more than prepare your muscles for a workout. The metabolic rate inside your cells increases by 13% for each single degree your body temperature rises. Engage in an easy to moderate activity for at least five minutes.
2. Have a 12-Minute Minimum
Any cardio exercise is better than nothing at all. However, post-40 weight loss hopefuls should engage in a cardio regimen for at least 12 minutes. Maintain a moderate to high-intensity workout for the entire duration. You’ll know you’ve reached the appropriate level of difficulty if your breathing is somewhat labored. Do this most days of the week.
3. Use Interval Training Too
Short bursts of high-intensity activity can burn more calories than a steady-paced workout. In fact, one study at the College of New Jersey found that a 30-minute interval training that rotated between five minutes of intense activity and five minutes of moderate activity burned 15% more calories than non interval training.
4. Crank it up a Notch Once a Week
One time per week, extend your exercise to an hour. A study at the University of Victoria in British Columbia showed that people who engaged in a 60 minute workout burned 5 times more calories than those who did only 30 minutes.
Other Tips That Will Enhance Your Weight Loss Efforts
- Listen to music while you exercise. If you are listening to tunes, you’ll exercise 20 % longer – and ultimately burn more calories. According to West London’s BrunelUniversity report, music reduces fatigue, enhances vitality, and helps synchronize your movements.
- When possible, exercise outside. You will burn 10% more calories when walking or running outdoors instead of using the treadmill. Plus, the extra wind resistance in your face will burn even more calories.
Individuals over 40-years old might have different exercise suggestions, but the workouts aren’t more difficult than exercises performed at any other time in your life. Make these simple changes to your cardio routine and you’ll start seeing weight loss results in no time.
Guest author Jessica Allen writes for various health blogs. Today she is drawing on personal experience; in addition to upping her cardio workout, Jessica also turned to a local supplement supplier for B12 injections and weight loss information.