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Although many middle-aged people mistakenly think that exercise is only reserved for the under 40s, regular exercise is actually much more important as we age.
Research has shown that just 10 minutes of exercise daily in middle age helps protect the brain from cognitive decline.
At least 1 hour and 15 minutes or more of moderate-to-vigorous intensity physical activity each week during middle age may be important for maintaining brain structure and promoting overall brain health throughout life.
In another study, researchers found that excess belly fat appears to actively inhibit older people’s ability to think and react quickly.
Three easy and effective ways to maintain a healthy mind and body after 40 years
1. Yoga
According to one comprehensive study, older people who practice yoga regularly are in better shape and have better leg strength, flexibility and balance.
Another study followed a group of overweight or obese individuals as they tried two unique types of yoga for 6 months. Regardless of whether they practiced vinyasa or hatha yoga, individuals experienced significant weight loss and improvements in cardiovascular health.
2. Walking
Intense, vigorous exercise every day is not necessary. Simple daily activities like walking are an easy and fun way to supplement intense exercise and help maintain a healthy mind and body.
Research reports that just a few walks of 30 minutes or longer several times a week can help reduce body fat and improve overall fitness.
Likewise, another study confirms that walking can significantly help increase and maintain muscle strength and size in older individuals.
3. Resistance training
No fitness program is complete without strength training, especially after the age of 40. Research confirms that a combination of a weight lifting program and clean eating is a better option than choosing cardio alone.
Aerobic exercise can burn important lean muscle, while resistance exercises such as push-ups or weight lifting help maintain and support lean muscle.
Focusing on performing more repetitions per set is also effective. A weight lifting program that focuses on more repetitions with lighter weights rather than a few repetitions with heavier weights will help promote a shorter recovery time.
Doing more reps per set helps increase calorie consumption and boost metabolism, which helps burn body fat faster.
