As women age, the way their bodies hold onto and shed fat changes due to major hormonal shifts during perimenopause and menopause. This means adjusting how we go about losing weight is essential for weight loss after 40. What worked in our 20s is not what will work now!
Our diets don’t need to drastically change decade to decade. The same health rules apply—stick with whole foods, hit your protein goals, eat lots of veggies, fill up on fiber.
Exercise, on the other hand, is less intuitive for two reasons. First, we’re from the Cardio Age, when we were taught that the treadmill was our path to weight loss. Second, our bodies are different in our 40s and require a whole different exercise approach.
Before you spend another minute at the gym, make sure you’re completing the right workouts. Start here, with my list of the best workout classes for women over 40, ranked.
5. HIIT Class
High-Intensity Interval Training (HIIT) can be an exciting way to get your heart pumping and torch calories. However, it lands at the bottom of our list for a couple of important reasons.
First, as women enter their 40s, hormonal changes, particularly a decline in estrogen, can lead to increased cortisol levels. This stress hormone is fine in small doses but can become problematic when elevated over time, contributing to weight gain, fatigue, and even mood swings. HIIT workouts are intense and can add more stress to an already taxed body, especially if life is throwing curveballs your way.
Second, the majority of research supporting HIIT’s benefits has been conducted on male participants, which means a significant portion of the data available regarding HIIT’s effects primarily pertains to men. We’re still catching up in understanding how HIIT impacts women.
While HIIT can help improve cardiovascular fitness and increase muscle tone, it’s vital to listen to your body. If you find yourself feeling more drained than energized, consider mixing in lower-impact activities. Remember, it’s all about finding a balance that keeps you feeling strong and vibrant!
4. Dance Class
Life in your 40s can feel like a juggling act. Between careers, family, and social obligations, finding time for yourself can seem impossible. Dance classes are a fantastic way to carve out some “me time.”
The research shows that dancing improves women’s self confidence, reduces their anxiety, and alleviates their stress. Win, win, win! Whether you’re twisting in a tango class or grooving in a Zumba session, dance allows you to embrace movement without the pressure to be productive.
In fact, a study published in Sports Medicine found that dancing increases feelings of joy and decreases feelings of anxiety, which is a beautiful counterbalance to the emotional rollercoaster many women face during perimenopause. Plus, the rhythmic movement can improve coordination and flexibility, two areas that often decline with age. So grab your dancing shoes, let loose, and remember that taking time for fun is just as crucial as any other workout!
3. Yoga Class
Yoga’s holistic approach to fitness encompasses the mind, body, and spirit. For women over 40, the benefits are manifold.
First and foremost, yoga promotes relaxation, which can help combat the heightened stress levels that often accompany hormonal changes. Studies have shown that practicing yoga can lead to significant reductions in cortisol levels, helping to stabilize mood swings and improve sleep quality.
Moreover, research indicates that regular yoga practice enhances muscle strength and flexibility, both vital as women face age-related muscle loss and joint stiffness. One interesting study found that women who practiced yoga consistently reported improved overall quality of life and better management of menopausal symptoms.
So, whether you’re attending a gentle Hatha class or a more vigorous Vinyasa session, yoga can be a nurturing practice that helps you feel grounded and strong in your 40s and beyond.
2. Martial Arts Class
Martial arts may not be the first thing that comes to mind when considering workouts for women over 40, but they offer incredible benefits—both physically and mentally. These classes empower women by teaching self-defense techniques and boosting confidence.
The focus on discipline and respect in martial arts can foster a strong sense of self-worth, which is crucial during a time of life when many women may feel out of control and over-taxed.
Physically, martial arts provide a great combination of strength, flexibility, and balance training, which can help counteract the muscle and bone loss that begins in our 40s. Many martial arts styles, such as karate or kickboxing, promote functional fitness that translates into everyday strength. Additionally, the concentration required in martial arts can be a fantastic way to clear your mind and reduce stress.
1. Strength Training Class
When it comes to exercise classes for women over 40, nothing beats strength training! Lifting weights is a powerhouse of a workout that addresses the specific challenges many women face during perimenopause and menopause.
Regular strength training helps blunt the effects of declining estrogen, reducing symptoms like mood swings, poor sleep, and muscle loss. Research shows that women who lift heavy weights at least three times a week experience improved bone density, which is crucial as the risk of osteoporosis increases with age.
Strength training helps boost testosterone levels, increases confidence and body image, and reduces stress and anxiety. That’s why strength training is particularly effective at improving women’s libido!
Moreover, strength training boosts metabolism, helping to counteract weight gain that often accompanies hormonal shifts. The empowerment you feel from lifting weights can also be a significant mood booster, turning those post-workout endorphins into a powerful tool for emotional well-being. So, grab those dumbbells and commit to a weights class; it’s a vital step toward not just surviving, but thriving in your 40s and beyond!
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