Anti Aging Workout for Women 40+
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- Опубликовано: 4 окт 2024
- The best anti-aging workout for women 40+ look very different than workouts recommended when you were 30. For living longer stronger, you've want to have:
strength (and power)
mobility
optimal V02 max (cardiovascular fitness)
mobility
balance (really, stability)
agility (reaction skills)
It doesn't have to be a "day job" either! You can tuck balance and agility into VO2-improving HIIT or into a strength training day.
The key here is to exercise in a way that allows you to MOVE more all day, and to REDUCE OXIDATIVE STRESS that just "more exercise" can cause.
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!
Debra Atkinson - a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.
Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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Great video. I'm so tired of people using the word anti-aging. Especially, for women and women beauty products. Aging is a privilege. I've recently retired and grateful everyday that I reach the age to be able to retire and still have my health. Unfortunately, so many friends and co-workers passed away before they had the chance to retire. As you mentioned, there's no way to get around it so we need to embrace it and just do the best we can to take care of ourselves to stay as healthy and independent as long as we can❤
Love this info. I’m a recent subscriber. I recently turned 50 and found that I really burnt myself out on exercise and my body forced me to slow down via being exhausted constantly and literally losing strength and power. I’m in the process of forming a new way of fitness for myself. I’ve been enjoying a lot of Pilates and yoga and it’s important for my peace of mind and I will never give up that slow and controlled movement which does give me strength and balance and more. However I miss strength and am wanting to created my own workouts. I walk but rebounding is my favorite cardio. Some days it’s as gentle as slow walk, some days it’s a zone 2 bouncing and some days it’s hiit which give me breathlessness, power (squat jumps and tuck jumps), and agility (fast feet). It improves bone density and is not hard on the joints like jumping on a hard surface. So for anyone concerned about jumping on hard ground, maybe try a rebounder. I’m definitely using your suggestions to create a solid routine that doesn’t over do it. I’ll be adding more body weight one leg training and balance as well. It’s just so hard to “fit it all in” without I we training. My road block is always my brain overthinking and trying to do all the things and ending up burning out. Do you have examples for what a week of training might look like with cardio and strength? And on the opposite days of strength, can we add things like yoga and Pilates? Can we add training for smaller muscles with ankle weights? In addition as well? So much to do I get excited for so it’s hard to balance it all! 🙏🏼😊
I’ve been watching awhile now and I agree with you! And you look fabulous!
Im so thankful I found your channel. I’m 55 and menopause has been kicking my but this last year..very tired most of the day. I do try to exercise but get discouraged because I’m not as strong as I want to be..hardly any stamina (I couldn’t do a 5 min HIIT routine if someone paid me) 🤦🏽♀️not to mention the belly that has become bigger.
Your video was so informative and I know now I will slow things down and walk I’m sure my cortisol is sky high. Get that foundation and then add the other components in my workout.
I would love to see a weekly schedule of how to incorporate all this. Thank you for the video.
I would love to see the agility cheat sheet. Excellent talk!
I think I remembered you had an hour full body workout routine that could be done 2 or 3 times a week. I can’t find it! Love how you explain the right and wrong way. Safety first for this 69 year old 👍
Great idea!! I'll try to help. Search the channel for 10 or 20 minute strength training
It was a video that you sent once a week for 4 weeks(do the same routine twice a week) that cost$
That was really fantastic, Debra. ❤❤❤❤❤❤❤❤❤❤❤❤
I would love to know what supplements you take as you mentioned in the video.
I’ve been doing your 20 min full body weight routine followed by your 15 min arm routine at least 2-3 times a week and definitely feel like I’m getting stronger! Love your follow along videos, thank you!
Love that you're getting stronger. THose most helpful for muscle is of course protein - eating it is best! Amino acids if you're not getting it. Creatine, Vitamin D, Omega 3 supplement, and if you're low on protein or plant-based you may also benefit from Leucine - older adults who are losing muscle easily due to age - even if active we have to battle that - may find leucine (a specific amino acid) helpful.
Would love an agility cheat sheet please!
Thank you for all of the valuable content you put out. Would love a cheat sheet. ❤
Loved this! So appreciate your telling us the truth and your expertise. Thank you for sharing with us 🙏
Such great information - thank you!
I'm curious to know what you think of Apple Fitness workouts, especially for those of us who are not very fit. I generally find most of their workouts hard for me at my current fitness level, and it's very discouraging. I can do the dance and yoga classes, but that's about it.
Any workout... you are the only one who can say whether it works or not. By measuring... is life getting easier? Are you getting stronger? Do you have more stamina... and are you measuring percent fat and lean muscle mass - these will determine your longevity
I have to say this concept, this idea of not exercising at the level I did just 5 or 10 years ago is very hard to swallow. I am so hardheaded that I push myself to fatigue thinking I am doing what I need to in order to get myself back on track. What track? It is gone now apparently. 50 and just started HRT, I am exhausted, frustrated, up about 8lbs in the belly. Argh! Knowledge is helping but this really hurts mentally. This stage is hard to accept for me. I find comfort in the videos that over and over tell me to let go of how I used to exercise and give myself grace. Man this sucks. 😂 I love cardio and I lift weights but I have had to let go pf heavy workouts due to aches and pains and arthritis. Give me back my estrogen! (I randomly say out loud!) I am not sure what or how much to eat anymore now that I have to regulate activity levels to not fatigue. Do I stick with the old adage calories in vs calories out? I would love to know more but there are very few people that share menopause knowledge online. Thank you so much for what you do!
Hi Debra, I am so excited when your videos come out. I am learning so much, but I wanted to ask you about the men in our lives too. My husband and I exercise together at the gym, but he thinks doing cardio all the time is the way to go. So we do have some friendly banter now and again when I watch your videos. I understand this is for women over 40 but I think that men could follow this as well and I am thinking after this last video, may be able to get him around to not doing as much cardio as he is getting injured around his hips and knees. But I wanted to check with you as well, before I showed him this video. We both go to our local gym as we feel that the social aspect is good, just being around others and sometimes go out for coffee and a smoothie after. I would also love to see what supplements you take or recommend. Appreciated what you are doing, thanks.
Hi - thanks! Yes, the longevity factors become much more similar as we approach 70... for females, we do need HIGH intensity interval training but much LESS moderate mid-zone when approaching cardio. Resistance training is also key. Best investment.. getting regular body composition tests at the gym (or smart scale at home) to observe what you're changing with muscle, fat, body composition! To know if you need a change!!
Wow amazing
Hi Debra! New to watching your videos (or at least more consistently). Turning 60 and feel that post menopause is kicking my butt. I go to the gym several days per week but feel like I am just spinning my wheels and not getting anywhere. HELP!
This is a great video! Putting together everything from Dr. Stacy Sims and Peter Attia. Do you have a program that puts this all together?
What supplements do you recommend to strengthen the mitochondria?
I've been using c60 Purple Power for over 2 years. (the only thing I can truly say I've tried and been that consistent with!) also use Mitopure from time to time ( you can learn more about that and Urithin-A in a Flipping 50 podcast. and then... the right exercise! It's one of the best ways to restart your own mitochondria production.
What are you taking for your mitochondria function?
Exercise is the first support. I use c60 Purple Power and have for 2 years. Have tried Mitopure (urithlin A) but not consistently.
@@Flipping50TV Thank You so much. Do you recommend a specific place to purchase them from? You were recommended to me and I actually have hope. I am going through some pretty depressing stuff on this menopause roller coaster. I am afraid I will lose my job if I can not get rid of these issues. I literally can not focus and have no motivation. I can not sleep and am getting really heavy.
🌟🌟🌟🌟🌟🌟🏆🌼💛
It's not that we should be training differently when we're older. The principles of proper training are the same for all age groups. It's that we can't cut corners like we did when we were younger.
Yes and no. We're not addressing principles of training or Technique performing exercises which doesn't change. However, the needs for hormonal changes do change significantly. High priority is strength training and skeletal muscle mass gain or maintaining. The shift over decades should be toward greater strength emphasis (this doesn't mean more time), and often it does mean more frequency though it does mean more recovery with age. We're addressing how you measure the results of what you're doing. Strength, grip strength, VO2 max (and what is required to get and keep it does change). Over doing "aerobic exercise" may rob an older adult of the type of exercise energy and time that is most conducive to maintainance of muscle and improvement of VO2. (upper level breathlessness for women particularly is very important, as well as laying the foundation of lower level training on which to build that - while "moderate" exercise has less positive impact on VO2. Mobility also becomes more important as a foundation , in order to keep the function of strength applicable to daily life tasks.
@@Flipping50TV Don't disagree w/ anything you advise. It's good solid training advice. But it's not specific to a certain age group. Much of what older folks deal w/ is not the result of aging, but rather, not doing what you advise when they were younger. I know the 63 year old me would be way better off if the 15 to 40 year old me followed what you advised above.
Is that really enough strength? Ive been doing 5 weight lifting sessions a wk and i get burned out..i dont have time for mobility or anything else etc but to me 2x a week isnt enough for the muscles?. Im only 42 but in surgical menopause and even tho im on HRT its still up and down. I get burned out an then take off for a wk. This sounds like a do-able great balance (i love pilates but dont have the time with the weight lifting)...thinking of trying your suggestions but it scares me to go down to 2x a wk...silly i know but im so young, osteoporosis really concerns me. Also, what length, is just 30 min ok or even 20?