Fitness tips when you are hitting 30s, 40s, 50s
Whether you've just hit 30 or are nearing 60, there's a an exercise regime and diet that's just right for you.
Your 30s can be incredibly busy and stressful. Many have young families by now that will demand much attention. At work, you've begun to work your way into middle and, in a few cases, upper management. At the same time, your body is undergoing changes that will affect your health in the long term. For starters, your metabolism will begin to slow. This means weight gain. Muscle mass is also harder to retain and gradually your body loses shape .
30s
FOCUS AREAS
To fight a slowing metabolism, you need to up your cardio. Spend at least 20-30 minutes running, biking or swimming, at least thrice a week. To increase muscle mass, which is increasingly hard to do as you get older, start early. Spend two to three days a week lifting weights or doing calisthenics. Loss of muscle later in life reduces bone density as well, resulting in osteoporosis.
THE WORKOUT
The best cardio is running. If your knees hurt, try swimming or cycling. But be sure to actually exercise. Many spend an hour in the pool splashing away. Others jog with a partner but end up chatting more. Try push-ups, sit-ups, squats, lunges, abdominal crunches and jumping jacks. Perform at least two sets of 10 for each, twice a week. These don't require equipment and can be performed anywhere--at home, in the office rec room or on on a business trip.Don't forget free-weights and machine workouts. To pick the right weight: you should be able to do 8-10 reps without losing form. If you can do 12 easily, increase the weight.
NUTRITION
Since this stage is all about speeding up metabolism and increasing muscle mass, you should be packing in proteins and fibre. But don't skimp on the vegetables. They are full of vitamins and are generally low-calorie, especially if not fried.
40s
Once you hit your 40s, your metabolism really begins to drop off and muscle loss speeds up, too. This is, in other words, the most crucial decade of your life healthwise. Most of the physical complaints you will have in oldage will trace themselves to this decade. The physical intensity of your work-day has probably tapered off, while family life is slightly more settled with kids now in school. Both mean you're burning less calories outside of exercise hours.
FOCUS AREAS
The hardest bit about exercising in your 40s is it gets harder to reap the same benefits. Routines you did in your 20s and 30s are now much harder to complete. The worst impact is felt on your joints. If you're overweight, that just increases the load. So start with your weak links. Do strength training for your joints and switch to less impact cardio such as biking or swimming instead of running. If you enjoy running, limit your exposure to hard surfaces.
THE WORKOUT
Focus on strengthening your joints. This will build muscle mass around them to keep them strong and stable when you're older. Lift free weights and use the weight machines a minimum of thrice a week. Alternate the muscle groups you workout each day. This rest is important since your body can't repair itself as quickly as before. Work your arms, shoulders, chest, abs, back, butt and legs. Strength training will not only build muscle but also increase bone density. For cardio, run, swim or cycle at least three to four hours a week.
Split your workouts across the day if you are not able to find enough time to do it all in one go. Try doing your cardio in the cool of the morning. Then you can hit the gym in the evening. The important thing is you should exercise regularly and not in fits and starts.It's your best health insurance.
NUTRITION
While you shouldn't cut carbs out entirely, they're generally a bad idea. Calories are harder to burn off in your 40s. Sadly, weight gain is much easier because of reduced metabolism. This is true even and antioxidants are great health boosters.Try to get atleast 2 cups of salad recipes out there so you'll never get bored. Just go easy on the dressing as heart disease is a major risk.
50s
The 50s are a difficult time. Your metabolism is the slowest it has ever been. You've already lost about 5 kilos of muscle forever and you're now going to lose 10 percent of muscle mass each decade. Your heart and lungs can't take as much strain as they used to. This is life. But you also have a whole decade of active work and your retirement ahead of you. So you need to remain fit to remain productive and happy.
FOCUS AREAS
More than anything else, what you're really need is to keep your body active. Joint pain may discourage you. So don't push yourself to do exercises that are hard to complete. Switch entirely to low-impact cardio. This doesn't mean you can't run. Just do so on softer surfaces. Strength training should be easy to moderate. Don't overwork yourself. Pay attention to your core muscles-the chest, back and abdominal area. This will help keep your posture upright through old age.
THE WORKOUT
If you have been lifting weights, keep doing it. If you haven't now is as good a time as any to begin. Work on improving your balance. Strengthen your feet, ankles and hips. As mentioned above, work out your core regularly. Try light crunches, leg-ups and side crunches. Strengthen your back and chest with machine weights. This is good insurance for an upright posture through old age. Avoid free weights unless you're sure of your ability to maintain good form through the routine. A pulled muscle or sore ligaments are much harder to recover from in your fifties.
Runners should think about switching to walking, especially if you've picked up injuries. However anyone who has seen the 100-year-old Fauja Singh run marathons knows that it is quite a safe sport. Still, get help from your orthopaedist while picking out a good shoe. And try to run as much as you can on sand or grass to reduce the impact on your hips, knees and ankles. Swimming and biking are safer, low-impact options. Make sure to clear any exercise program with your doctor before you begin.
NUTRITION
If you haven't cut out cholesterol and fatty foods, do it now. You are increased risk of heart disease in your 50s. Avoid red meats; try fish and turkey. Eat calorie-heavy meals earlier in the day. Fruits, vegetables and fiber are your best friends. It's also advisable to take supplements after consulting a doctor. Your body is less able to process the minerals and vitamins it needs and you could use the help.
FOCUS AREAS
To fight a slowing metabolism, you need to up your cardio. Spend at least 20-30 minutes running, biking or swimming, at least thrice a week. To increase muscle mass, which is increasingly hard to do as you get older, start early. Spend two to three days a week lifting weights or doing calisthenics. Loss of muscle later in life reduces bone density as well, resulting in osteoporosis.
THE WORKOUT
The best cardio is running. If your knees hurt, try swimming or cycling. But be sure to actually exercise. Many spend an hour in the pool splashing away. Others jog with a partner but end up chatting more. Try push-ups, sit-ups, squats, lunges, abdominal crunches and jumping jacks. Perform at least two sets of 10 for each, twice a week. These don't require equipment and can be performed anywhere--at home, in the office rec room or on on a business trip.Don't forget free-weights and machine workouts. To pick the right weight: you should be able to do 8-10 reps without losing form. If you can do 12 easily, increase the weight.
NUTRITION
Since this stage is all about speeding up metabolism and increasing muscle mass, you should be packing in proteins and fibre. But don't skimp on the vegetables. They are full of vitamins and are generally low-calorie, especially if not fried.
Once you hit your 40s, your metabolism really begins to drop off and muscle loss speeds up, too. This is, in other words, the most crucial decade of your life healthwise. Most of the physical complaints you will have in oldage will trace themselves to this decade. The physical intensity of your work-day has probably tapered off, while family life is slightly more settled with kids now in school. Both mean you're burning less calories outside of exercise hours.
FOCUS AREAS
The hardest bit about exercising in your 40s is it gets harder to reap the same benefits. Routines you did in your 20s and 30s are now much harder to complete. The worst impact is felt on your joints. If you're overweight, that just increases the load. So start with your weak links. Do strength training for your joints and switch to less impact cardio such as biking or swimming instead of running. If you enjoy running, limit your exposure to hard surfaces.
THE WORKOUT
Focus on strengthening your joints. This will build muscle mass around them to keep them strong and stable when you're older. Lift free weights and use the weight machines a minimum of thrice a week. Alternate the muscle groups you workout each day. This rest is important since your body can't repair itself as quickly as before. Work your arms, shoulders, chest, abs, back, butt and legs. Strength training will not only build muscle but also increase bone density. For cardio, run, swim or cycle at least three to four hours a week.
Split your workouts across the day if you are not able to find enough time to do it all in one go. Try doing your cardio in the cool of the morning. Then you can hit the gym in the evening. The important thing is you should exercise regularly and not in fits and starts.It's your best health insurance.
NUTRITION
While you shouldn't cut carbs out entirely, they're generally a bad idea. Calories are harder to burn off in your 40s. Sadly, weight gain is much easier because of reduced metabolism. This is true even and antioxidants are great health boosters.Try to get atleast 2 cups of salad recipes out there so you'll never get bored. Just go easy on the dressing as heart disease is a major risk.
The 50s are a difficult time. Your metabolism is the slowest it has ever been. You've already lost about 5 kilos of muscle forever and you're now going to lose 10 percent of muscle mass each decade. Your heart and lungs can't take as much strain as they used to. This is life. But you also have a whole decade of active work and your retirement ahead of you. So you need to remain fit to remain productive and happy.
FOCUS AREAS
More than anything else, what you're really need is to keep your body active. Joint pain may discourage you. So don't push yourself to do exercises that are hard to complete. Switch entirely to low-impact cardio. This doesn't mean you can't run. Just do so on softer surfaces. Strength training should be easy to moderate. Don't overwork yourself. Pay attention to your core muscles-the chest, back and abdominal area. This will help keep your posture upright through old age.
THE WORKOUT
If you have been lifting weights, keep doing it. If you haven't now is as good a time as any to begin. Work on improving your balance. Strengthen your feet, ankles and hips. As mentioned above, work out your core regularly. Try light crunches, leg-ups and side crunches. Strengthen your back and chest with machine weights. This is good insurance for an upright posture through old age. Avoid free weights unless you're sure of your ability to maintain good form through the routine. A pulled muscle or sore ligaments are much harder to recover from in your fifties.
Runners should think about switching to walking, especially if you've picked up injuries. However anyone who has seen the 100-year-old Fauja Singh run marathons knows that it is quite a safe sport. Still, get help from your orthopaedist while picking out a good shoe. And try to run as much as you can on sand or grass to reduce the impact on your hips, knees and ankles. Swimming and biking are safer, low-impact options. Make sure to clear any exercise program with your doctor before you begin.
NUTRITION
If you haven't cut out cholesterol and fatty foods, do it now. You are increased risk of heart disease in your 50s. Avoid red meats; try fish and turkey. Eat calorie-heavy meals earlier in the day. Fruits, vegetables and fiber are your best friends. It's also advisable to take supplements after consulting a doctor. Your body is less able to process the minerals and vitamins it needs and you could use the help.
