EASY WAYS TO LOSE WEIGHT

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When you are over 40,as the metabolism slowing down, it’s important not only to do your daily 30 minutes of cardio but to also include 4 to 5 resistance training sessions a week.

Few exercises which are great for maintaining healthy muscle mass and burning even more calories, like:- 

1.CALMS:-

Effects Of cALMS On Body :-

• Slowing heart rate
• Lowering blood pressure
• Slowing your breathing rate
• Improving digestion
• Maintaining normal blood sugar levels
• Reducing activity of stress hormones
• Increasing blood flow to major muscles
• Reducing muscle tension and chronic pain
• Improving concentration and mood
• Improving sleep quality
• Lowering fatigue
• Reducing anger and frustration
• Boosting confidence to handle problems

2.STEP-UPS:-

 precautions:-

· Make sure that your entire sole is on the step while going up and down. Avoid staying on your       toes at any given time.
· The distance between you and the step should be comfortable when stepping down.
· Do the exercise slowly and gently, without causing unnecessarily strain to your legs and feet.
· Refrain from bending your knees more than 90 degrees when stepping up.
·  At all times, your upper body needs to be straight while doing step-ups.

Effects Of sTEP-UP On Body:-

Step-ups will help your body burn more calories than usual during strength training sessions. It is advisable to add step-ups between your abs and arms work to keep the heart rate high. Additionally, step-ups help you train each leg independently. As a positive result, the symmetry of your leg muscles betters.

3.CRUNCHES:-

     Effects Of CRUNCHES On Body :-

Lower Back

Even though with so many benefits, doing crunches everyday has a major disadvantage. The path movement involved in doing crunches may be a little too harsh on your lower back. Doing them often over a long period of time may cause you lower back problems.

Hips

The key to get the max out of crunches is to keep your hips on the floor throughout the motion. This is said by scientific literature to eliminate any involvement by the hip flexors, and make the crunch an effective isolation exercise for the abdominals.

Spine

A research by Dr. McGill concluded that repeated bending of the spine (especially when doing crunches) can possibly damage the spinal discs over the period time.

4.BIRD DOGS:-

Effects Of BIRD DOGS On Body:-

The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.

5.PUSH-UPS:-

Effects Of  PUSH-UPS  On Body:-

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

Walking at least 10,000 steps per day is also a great way to aid your metabolism, keep fit, and lift your spirits.