2. Intense cardio
Women in particular love cardio, but it can be strenuous on a middle-aged person who is not used to extreme exercise. If your body is working too hard under stress, it produces the hormone cortisol, which will actually make you gain weight. That’s the exact opposite of what you want to achieve!
Cardio includes jumping jacks. While they are an excellent full-body exercise, they can also be tough on your ligaments. High knees are also strenuous for the joints, tendons and ligaments. They can hurt the knees and hip flexors.
In moderation, cardio is great for your cardiovascular system. But if you’re over 40 and frequently engage in intense cardio routines, it can be difficult on your muscles. So, skip the 60-minute boot camp class and opt for a shorter, high-intensity workout instead.
Squats are one of the most basic and effective exercises for the legs and glutes. However, older bodies are more susceptible to injury, particularly if weights are involved. If done incorrectly, squats can cause lower back and knee injuries due to muscle strains, tears and pulls.
In addition, squats may add muscle to your hips, making them appear wider. Many people will mistake the added bulk for fat gain when it’s actually muscle gain. It’s one area that people usually want to slim down, not emphasize. And because your body’s metabolism slows down after age 40, this is one spot you probably want to keep trim.
Good alternatives to squats are lunges and step-ups.