Working out can’t be the same thing for people of all ages. Your body changes over time, and with those changes comes the need to adjust the way you stay in shape. There’s nothing to worry about as you age. You’ll be able to stay just as fit as you always were, as long as you use workouts that help you depending on your age.
1. HOW TO STAY FIT IN YOUR 20S:
Overall: you can use this decade to try any type of exercise that sparks your interest. In fact, it’s a great idea to combine many different exercises into your regular routine. Your body is still able to adapt to many variations, even in short periods of time.
Cardio Needs: in your 20s, you want to be sure that you focus on cardio, four to six times per week with exercise routines that are about an hour long. You can stick to one type of cardio, or fill your hour with different types like running and cycling.
Stay Strong: focus your time on strength-training mainly at least once or twice per week. You want to do a reasonable number of repetitions for each move, without overworking your muscles. Build your strength over time.
Exercise #1, Side Lunges with Rows: dumbbells in each hand, do side lunge while lifting hands and dumbbells to chest, return to start position while lowering hands, alternate sides and repeat.
Exercise #2, Press Backs: feet slightly apart, dumbbells in hands at sides, lower into squat bringing hands in front of you, bring hands behind you, return to start position, repeat.
Exercise #3, Dumbbell Reach Crunch: flat on back, legs straight up, dumbbell in each hand, crunch to one side extending opposite arm straight during stretch, alternate side and arm, repeat.
2. WHEN YOUR 30S ROLL AROUND:
Overall: during this time in your life, you’re probably busier than ever. It may be hard to find time to get in full, long workouts. So what you should focus on is doing high intensity interval exercises to maximize the time you do have.
Exercise #1, Chest Presses in Bridge: hold dumbbells in each hand, perform bridge, and push weights and arms straight up.
Exercise #2, Lunge Kicks With Curls: hold dumbbells in each hand, perform backward lunge, with leg in back, kick forward, standing up and curling biceps and dumbbells to chest.
Don’t think too much about what age you are. Just make sure that keep moving throughout your whole life so that your body functions as well as possible!
Cardio Needs: try to get at least two or three days of cardio into your schedule. You can walk or run, using interval plans where you alternate between slow and very intense repetitions. If you can, add an extra day with a long, quick-paced walk.
Stay Strong: choose two days, not back to back to focus on your strength-training. Use heavier weights and fewer repetitions for time convenience and results.
Exercise #1, Plank Push-ups with Turn: go into standard plank position, do push-up, coming up from push-up, roll to side reaching corresponding arm straight into air.
Exercise #2, Balancing Push-ups: start in crawling position, raise one leg straight behind you, same arm going straight back, bend other arm to lower and raise up again.
Exercise 3#, Side Scissors: lie on side, one arm supporting you and holding head, lift top leg as high as possible, switch sides and repeat sequence.
3. LET YOUR 40S BE YOUR BEST TIME:
Overall: don’t slack with your exercise routine in your 40s because it’s the time when your body will begin to slow down naturally. Stay active and do things you enjoy so that you can maintain enough working out.
Cardio Needs: amp up your cardio and make sure to do an hour of cardio three to five times every week. Try to keep help your bone health by choosing cardio like running. It’s also important for keeping your brain sharp.
Stay Strong: strength-training is very important in your 40s. Pick three days per week to focus on your muscles and perform at least three sets of your moves, beginning more easily and increasing difficult and weight with each set.