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Are you looking to step up your in home cardio exercise method? If you are serious about improving your physical conditioning & drastically elevating your cardiovascular fitness then the following 2 exercises are what you require to make it happen right in the comfort of your own home. Read on if I have your attention.

1. Kettlebell Thrusters: This particular exercise will require you to have the availability of either a single or a pair of kettlebells to pull it off. For this particular exercise you will must be used to the different feel & design of handling the ancient kettlebell. If you are not then don’t be discouraged because this can be corrected quickly. To start the kettlebell thrusters fundamentally place the bell or bells on the ground between your feet with your feet at distance sightly wider than shoulder width apart. From here properly execute the neat lift & rack the bell(s) at your chest. Make sure that your arm is securely resting next to your body & supporting the weight & stability of the bell. From here execute a front squat & lower yourself to a depth so that your elbow(s) touch the insides of your knees. This will ensure a lovely squat depth for the exercise. As you ascend up out of the squat fundamentally lock out your hip & knees & execute an overhead press with the bell(s) to lock them out overhead. One times you lock out the press then fundamentally lower the bell(s) back to your chest to the racked position in order to set yourself up for another squat to start the combination lift all over again. To intensify the conditioning element of this exercise try to execute timed sets. For instance, try doing as lots of thrusters as possible within a 30 second time limit. This is four of the best cardio workout routines you can do!

2. Kettlebell Squat Jumps: For this particular drill you will require the availability of a pair of light kettlebells & a flat open space that is lovely for jumping. To perform this exercise you will require to pick up the bells by holding four in each hand. From here stand with your feet at shoulder width distance apart in length. Permit the bells to hang by your side. Next, fundamentally flex at your hips & knees to lower yourself to a depth so that you can effectively execute a jump as you ascend up out of the squat. When you flex then immediately & explosively extend at both your hip & knees in order to elevate your feet off of the ground in four smooth motion. As you come back down make sure to land heel to toe & to absorb the impact of landing by allowing your hips & knees to recoil by flexing again in order to perform another jump. Make sure to keep your shoulders retracted & hold the bells down by your sides with your arms straight. Execute each jump in fast succession for the desired number of reps. This is a serious cardio method for weight loss & to accomplish an optimal level of fitness. Recall that most anyone can train hard, but only the best train smart my mate!

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Age and particular demands should control which kind of workout routine is optimal for you. Women over 40 face particular challenges – their workout routines should include strength training, cardiovascular exercises and flexibility training to address all these challenges. All too often, a workout is only aiming at one or two of these 3 areas. A adequate workout routine for women over 40 should include all 3 areas- read on to find out why this is the case.

Women over 40 have a higher chance of osteoporosis compared to younger women. You can lower the risk for osteoporosis by increasing bone density using strength training. Strength training helps shaping your body too, giving you a firmer appearance. Since you will look more powerful, your environment will experience you as more competent, stable and energetic- we receive these cues unconsciously. Over 40 the muscle mass reduces- this is a natural process but can be reversed by strength training. In addition, the metabolic process slows down after age 40. If you add muscle to your body, the muscles will burn calories what assists you being slim and attractive.

Another means to compensate for the slower metabolism at 40+ is cardiovascular training. To improve your fat burning, getting your heart rate up on a daily basis will be really helpful- this assists you in losing weight permanently too. The best way to do cardio is doing interval training with short 30 seconds bursts of activity followed by 2-3 minutes of cooling down. Cardio training reduces the risk for cardiovascular diseases- a critical risk if you are over 40. Best cardio workout routines target the whole body- swimming is the best of all of them.

When we become older, our bodies tend to get tighter and tighter. Compared to women in their twenties, many women over 40 move differently. Flexibility training is required to regain a youthful appearance. Flexibility training helps you with the side-effects of strength training as well. It is the opposite to strength training: strength training flexes and shortens the muscles, flexibility training makes the muscles longer. In the warming up and cooling down phase of your workouts flexibility training will help you as well. A good way to do flexibility training which many women love is to do Yoga. Stress is reduced by doing Yoga too- this will help you manage your weight as well.

You might ask: How much should I exercise? As always, it depends on your goals. If your goal is weight loss by exercising, you need to spend a lot of time doing cardio training. If you only want to compensate the effects of becoming older you’ll have to invest less time, but probably put more emphasis on flexibility training and strength training.

Broadly Speaking, everyday exercise (or at 6 days a week) is much better than simply exercising 2-3 days a week. Half an hour each day should give you adequate energy to aid you through your day and  deal with stress.

I’ve covered the three crucial components of exercise routines for women over 40: Cardiovascular training, flexibility training and strength training. You will need all three of them to lose weight and keep a youthful appearance.

Are you a woman over 40? I’ve created a free, personalized program for women over 40 who want to lose weight permanently. How would you like to get excellent, lasting weight loss results- be attractive, healthy, energetic, youthful? This program adjusts to your specific situation and keeps you motivated while you enjoy healthy eating and exercise.

Sign up for your free, personalized “Lose Weight Permanently” program at http://www.loseweightpermanently.com/ForWomenOver40

Perry Permann

You can read another article from Perry on How to lose weightArticle Source:http://www.articlesbase.com/health-articles/exercise-routines-over-40-what-kind-of-exercise-women-over-40-need-become-energetic-attractive-1055068.html

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