Wrinkles, tired complexion, aching joints and weight gain; unfortunately these are all a part of ageing. But who says we have to sit back and accept these changes to our bodies? With the help of a healthy diet, active lifestyle and a great skincare regime, we can put off worrying about unnecessary changes for a little while longer!
We’ve all heard of the ‘middle aged spread’, but we’re here to let you know how you can target this troublesome area with some simple changes to your workout.
What is the Middle Aged Spread?
As we age, hormones in both men and women begin to fluctuate and prevent us from holding on to as much muscle mass as we did when we were younger. This means our metabolism slows down and the amount of energy we are able to burn decreases, so we start to put on weight – even without overeating!
Fat building up around your abdominal area is a big cause of concern, and it’s often associated with cancer, diabetes and cardiovascular disease – this is why it is important you burn it away!
A healthy diet is vital, as we all know. But for this post, we’re looking specifically at exercise.
Types of Exercise
There’s more to a flat stomach than crunches and sit ups! Simply doing these exercises alone might get you those abs you dream of, but they’ll be hiding behind that layer of belly fat you forgot to target.
First of all, focus on combining cardiovascular and strength training every time you work out:
This could be anything from running or cycling to rowing or swimming, as long as you perform the activity for at least 20 minutes, 3-5 days a week. To prevent boredom, alternate between activities during the week, or join in aerobic classes such as boxing or Zumba.
Cardio encourages your body to burn away excess fat, and although there isn’t a way to specifically target your belly fat, your whole body will be given a great workout.
Building muscle mass helps burn more calories on a day to day basis as your muscles demand more energy than the rest of your body. So don’t just focus on your stomach muscles – work on the larger muscle groups too!
And even though you might not feel it, your core and abdominals are being indirectly used during every exercise you do to ensure you keep proper form throughout your workout.
Concentrate on challenging your muscles; mix it up with resistance bands, dumbbells and medicine balls, not just weight machines.
Once you have burnt or have started to burn your belly fat away, try performing these exercises at the end of your routines to tone and sculpt your stomach:
- Ab Twist
Sitting on your bum, create a V shape with your torso and thighs, with your lower legs also lifted off the ground. Hold a medicine ball in front of you with both hands and twist from your waist whilst maintaining the V shape with your body.
Make sure you engage your stomach muscles so your back is straight throughout.
Lying on your back, raise your knees off the floor and bend to 90 degrees. From here, extend your legs straight and as low to the ground as possible, whilst you push your arms in the opposite direction, behind your head.
Throughout this motion, it is essential to have your stomach muscles engaged and your back flat on the ground. Don’t worry if you can’t get your legs low to begin with – it will come with time!
- Half-way Sit Ups
Just like a regular sit-up but only coming half way up.
Make sure you don’t rush the movement – control with your core!
We have a range of classes available at Hale Country Club, so whether you want to burn fat with Zumba, build muscles with Body Pump, or sculpt your body with Body Tone, we’ve got a workout for you.
View all of our classes online and book yours today!