Fitness After 45: My Science-Backed Secret Tips to Get Fit!
Have You Ever Wondered How Some Women Stay Fit After 45?
It’s a common myth that those women who maintain a fabulous figure past 45 are either genetic anomalies or spend countless hours at the gym, surviving solely on celery. I’m here to debunk that myth. I’m Julie Lohre, a women’s fitness expert nearing my 50th birthday, and through my FITBODY Lifestyle Coaching program, I’ve guided thousands of women to transformative health achievements. Today, I’m excited to share with you five unexpected, science-backed actions that can help you stay in the best shape of your life with serious fitness after 45.
Action Step #1: Kick It into High Gear with HIIT Cardio
High-Intensity Interval Training (HIIT) is a superb, time-efficient workout particularly beneficial for women over 45. This method involves short, intense exercise bursts followed by less intense recovery periods. For instance, you might sprint for 30 seconds and follow up with a minute of walking. Such a routine not only significantly boosts cardiovascular health but also improves insulin sensitivity and fat loss, more effectively targeting stubborn subcutaneous fat than traditional cardio. The beauty of HIIT lies in its flexibility—you can adapt it to your favorite cardio activities, whether it’s cycling, using an elliptical, or brisk walking. Check out my full article on some of the best HIIT workouts.
Action Step #2: Ditch the Distractions and Eat Mindfully
Mindful eating can revolutionize your relationship with food. This is particularly helpful for women that want fitness after 45 but whom are dealing with cyclical overeating or under-eating patterns that disrupt metabolism. This practice involves paying full attention to the eating experience—acknowledging both physical hunger and emotional influences. By eating without distractions and being present, you’ll enhance your awareness of satiety cues and prevent overeating, thus promoting better weight management and overall fitness.
Action Step #3: Slow Down Your Eating Pace
A simple yet effective trick to stay fit is putting your fork down between bites. It takes about 20 minutes for your brain to register fullness, so slowing your eating pace can naturally help control portion sizes and improve digestion. Engage your senses fully with each bite, appreciating the texture and flavor, which can make meals more enjoyable and satisfying, helping with overall portion control.
Action Step #4: Lift Heavy Things
Strength training is critical, especially as muscle mass naturally declines with age. It’s essential not just for achieving an aesthetically pleasing figure but also for maintaining a healthy metabolism and overall functional strength. Incorporating regular strength training sessions into your routine—at least three times a week—can significantly enhance muscle mass and metabolic rate, which is vital as your metabolism tends to slow down with age.
Action Step #5: Try Progressive Muscle Relaxation Techniques
Progressive Muscle Relaxation (PMR) techniques are my unexpected tip for maintaining fitness over 45. PMR helps manage stress and anxiety—which can interfere with overall health—and improves sleep quality. This method involves tensing and relaxing different muscle groups, which enhances bodily awareness and helps maintain a relaxed state more effectively in daily activities. Implementing PMR can be as simple as spending a few minutes each day focusing on systematically relaxing your body, particularly useful before bedtime.
You Really Can Improve Your Fitness After 45!
Adopting these lesser-known but research-supported strategies can significantly boost your overall well-being and fitness after 45. From HIIT for efficient fat burning and cardiovascular improvement to mindful eating for better dietary habits, and strength training for maintaining muscle mass and metabolism—these methods are both practical and impactful. Add in stress management through PMR, and you have a comprehensive approach to not just maintaining but thriving in your fitness journey as you age.
By embracing these techniques consistently and with mindfulness, you’re not just adapting to a healthier lifestyle but are setting yourself up to thrive as you move beyond 45.
Are You A Woman Over 45 Who Wants To Look Better NOW Than At 30? I Can Help!
Research Appendix
Trapp, E. G., Chisholm, D. J., & Boutcher, S. H. (2008). Metabolic response of trained and untrained women during high-intensity intermittent cycle exercise. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 295(6), R1831-R1837.
Warren, J. M., Smith, N., & Ashwell, M. (2017). A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutrition Research Reviews, 30(2), 272-283.
Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216
Conrad, A., & Roth, W. T. (2007). Muscle relaxation therapy for anxiety disorders: it works but how? Journal of Anxiety Disorders, 21(3), 243-264.