Recommendations for over 40

[Lillsmills]

I'm mid-40's, used to exercise a lot before children. Since hitting 40 I have been struggling with my old workouts and read that cardio isn't good in your 40s. I'm desperate to find a decent workout that will help me tone up and loose weight (I've a fair bit to loose). Does anyone have any recommendations for post 40 workouts I can do at home?

tackling your diet will lose the weight.

Yoga has helped me tone massively. I have a rock hard core and almost visible abs and my arm and leg muscles are really defined, but I was controlling my calories to lose the 4.5 stone I was carrying.

Sounds like you've done amazing! I have got a couple of stone to loose and would like to loose as much as i can before summer holidays. I've never really done yoga - would you recommend a class over a dvd? I'm time limited due to juggling kids and work so a dvd would be easier to fit in.
I'm looking at my diet and trying to eat better, everyone seems to be raving about the fast diet, but fasting tends to make me reach for the snacks

Resistance exercise is really important for women 40+
Pilates and yoga (def do a couple of classes rather than straight in with video so you get the correct technique. You might find live online classes where the instructor will correct form remotely.

Have a look at Dr Jolene Brighton, she's really good on health and hormones!

Fightmaster has a beginners course on YouTube with is good as it takes you through the different poses before moving onto more fluid routines.

I've fond the low impact routines on the Body Project to be good too after reading a recommendation on MN.

Walk - really stride out with arms pumping. And never heard of cardio isn't good in your 40s? Weird. Swimming is great (but you can't just piddle paddle you need to push yourself).
But resistance training is always good - get some hand weights and or kettlebells. Tons of YouTube stuff so try a couple. You might invest in a few weeks with a PT to get a routine going and make sure you have good form.
Yoga is great but won't help you lose weight. Overhaul your diet and look where you can make a few changes.

Thanks for the recommendations, I'll have a look for local yoga and pilates teachers and look at the youtube recommendations.

Cardio is still crucial in your 40s but so is weight/resistance training. Building up to jogging would be brilliant and then add in a weekly resistance session (Yoga uses your body weight, Pilates does the same and also adds bands etc both amazing for core strength, flexibility and balance).

And then, if possible, cut right down on sugar, try to reduce alcohol and eat at least 2 different fruits and 5 veg per day.

Easier said than done of course!

@mondaytosunday from what I read the cardio issue is something to do with cortisol levels once you hit 40, your body finds it hard to deal with the increase in cortisol when doing cardio and leads to a stress reaction which means you hold on to rather than lose fat.

Thanks @FlyingUnderTheRadar addressing my diet is going to be the hardest part - with young children in the house there are always treats around and theyre always baking! I was doing intermittent fasting, but found I was getting so hungry, I ended up eating all the wrong things.

I think its more the high intensity cardio that isnt the best over 40 TBH, lower intensity would be good for you though.
I do all my exercise at home/outside. Weights three times a week, pilates twice a week and Im just getting into running which I want to do three times a week as well.

Yoga is good. I’ve recently taken up a spin class which is brutal but good at the same time. Crank up the resistance so you don’t wear out your joints.

Sorry! That is utter nonsense!! Can't do cardio?! As it produces cortisol?! So you hold on to fat?! Jeez. I'd be the size of a Michelin Man if there was any truth in that as would all the women I exercise with (in their 40's - 70's).

There is an argument for doing high intensity intervals once you hit peri-menopause in favour of doing steady state zone 2. Also as other posters have said weight training - but heavy weights. Highly recommend Dr Stacey Simms - Next Level. It's specifically about diet and exercise for peri and menopausal women.

Cardio is essential for heart health, cardiovascular, mental health. Do not, not do it! You just need to find something that works for you and you can sustainably fit in your routine so it becomes a lifestyle. Walking, running, swimming, classes, cycling - whatever, get it done 👍

This is absolute nonsense. Keep up cardio, add weight/resistance training.

I've heard this from many many qualified sources... it's not "utter nonsense" in the slightest. Running in particular is not the way to go in your 40s.

Walking + heavy weights + yoga/pilates + small amount of HIIT = gold

Cardio is great for any age. It keeps the heart healthy and keeps you physically fit. Also yoga and strength training. You need a mix in your life.

There is a fashion now to say cardio is pointless and I think that is wrong. Having great cardio fitness is great for most things in life. But I wouldn't run if you paid me as it is too hard on my joints. Do cardio 2 or 3 cardio sessions a week and the same for weights. One pilates or yoga (I don't do the later anymore as I don't need stretching out and many women don't - if you have hyper mobility or that sort of thing stay away). If you do that you will be so fit.
Yoga and pilates won't help you lose weight.

I recently read a book about exercise for women in midlife and it said that we need strength training and plyometrics/sprints (although that can be things like skipping, it doesn't have to be actual sprints or box jumps etc).

There is an emphasis on heavy weights but I am increasingly wondering if we are just storing up prolapses up for ourselves if we go really heavy and therefore think bodyweight and resistance exercises/lighter weights (not really light but middle-range, eg 10kg kettle bell rather than 20) are better.

Cardio is still important but can be done in short bursts like skipping or jump jacks or be low impact like walking quickly or cycling. Lifting weights raises your heart rate as well.

I run 3 times a week, do strength work twice a week and fit in pilates and stretching when I can.

I have been doing caroline girvan strength training videos for 8 months and combined with diet has been great for flattening my stomach. She has a lot of free videos and some programmes like iron focus more on the lifting whilst others have more cardio included. Weights are recommended in middle age becuase without them you will naturally loose lean muscle mass which will increase insulin resistance and your body's ability to deal with sugar as the muscle acts as a glucose store.

I dislike cardio but have gradually introduced hiit workouts with dumbbells 1 x a week, I do 30 min weights 5 days.