Over 40? This Is Your Perfect Metabolism-Boosting Workout
Once we pass a certain age, our bodies don’t respond to workouts and diets like they used to. While this happens to us at different times, by the age of 40 we’ve all gotten there - we have less energy to workout, our bodies don’t lose weight as efficiently, etc. The reason for this is often a slowdown in our metabolism, but there are ways to boost it. By following these easy exercises, you can speed up your metabolic state and improve your well-being in a relatively short amount of time.
These exercises are easy enough for
beginners, require only 2 or 3 sets of 8 to 10 repetitions. You can get
them done in under 30 minutes, so there’s no reason not to do them on a
daily basis. You will need a pair of 1-2kg (2.2-4.4lbs) weights, if you
don’t have weights, you can use canned goods that weigh similarly.
1. The Dead Lift to Upright Row
Stand upright with your legs at
hip-width.
Your knees should be slightly bent, and your dumbbells should
be in front of your thighs (pose A).
Slowly bend over at the hips, lowering your torso to be as close to
parallel to the floor as you can (pose B).
Pause, then squeeze your glute muscles and stand back up while
lifting the dumbbells to your chest and keeping your elbows pointing to
the sides (pose C).
Return to the starting position (A).
2. The Dumbbell Wood Chop
Stand upright with your legs at
hip-width. Use both hands to hold a dumbbell in front of your thighs.
Lower your body into a squatting position, making sure to bend your
knees.
Twist your upper body to the right until the dumbbell is in front
of the right knee (pose A).
Squeeze your abs while twisting your upper body to the left and up
until your arms are at shoulder length (pose B).
Return to pose A but switch sides.
3. The Single-Arm Row to Kick-Back
Start in a lunge position, left leg to the
front. Extend your right arm forward, holding a dumbbell parallel to the
floor (pose A).
Lift your right hand back as far as it can go and bend your hand at the
elbow (pose B).
Keeping your arm straight, straighten your elbow while keeping your arm
uplifted back (pose C).
Slowly lower your hands to the starting position, complete your sets and
switch sides.
4. The Pilé Squat with Biceps Curl
Stand with your legs spread just beyond
shoulder width, toes pointing away from you. Hold a dumbbell in each
hand, keeping your hands at the front of your body, palms facing away
from you (pose A).
Squat down while lifting the dumbbells up, curling them towards your
chest (pose B), making sure to keep your back straight.
Squeeze your glutes and straighten up back to the starting position
(pose A).
5. The Side Lunge with Overhead Press
Start by holding a dumbbell with both
hands, keeping it at chest level. Take a wide step to the right, slowly
lowering yourself into a squatting position. Keep your back straight and
make sure your knees are behind your toes (pose A). Stand back up, lifting the dumbbell upwards, and stretching your arms
(pose B).
Repeat pose A to the other side.
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