We often get asked the secret to looking and feeling your best at any age, and how to combat ‘old age middle spread’. So I thought I would do some research and find out how to overcome the biggest hurdle women face — a slowing metabolism, which begins to falter in your 20s, then decreases 2 to 3 percent in your 30s and another 2 to 3 percent in your 40s.
This age-specific workout plan is designed to keep your metabolism moving in every decade with a combo of multi-muscle strength moves and fat-fighting cardio. Give it a try and you’ll see a difference in your endurance, strength, and flexibility — and in your waistline — in just a few weeks.
Whether you’re 25 or 55, it pays to stretch your muscles. As you age, less blood circulates to your joints and calcium deposits can form, leading to stiffer muscles and joints. “Take up activities like yoga and Pilates in your 20s and 30s to tune into the mental and physical benefits of these exercises,” says Olson. “As you get into your 40s and 50s, stretch daily, and try different styles of yoga to bust stress.”
FITNESS IN YOUR 20’s
Your 20s is often a time of adventure, so take advantage of this need to explore by trying new types of workouts. It’s the perfect age to power through all types of activities, because your body is highly resilient. Beware of doing too much, though — overtraining and injuries are your biggest hurdles.
Your cardio plan: Aim to do four to six days of moderate-intensity aerobic activity for 45 to 60 minutes. Longer workouts will help you build endurance and burn fat. Switch up your routine — spend 10 to 15 minutes alternating between activities like the treadmill, bike, outdoor sprints, beach running etc. Now’s also a good time to train for a sprint triathlon, 10K race, or a half marathon.
Your strength needs: Strength-train one or two days a week, doing two or three sets of each move. Always lift enough weight to struggle through your last three repetitions. If you can easily do 15 reps, gradually increase the amount of weight you’re lifting. Or if you don’t have any weights or a gym that you visit, then body weight exercises are perfect as well.
FITNESS IN YOUR 30’s
Family and work commitments often heat up now, leaving you significantly less time to exercise. Solution: Do interval workouts, which burn more calories in less time while preventing boredom. And if you haven’t made weight lifting a priority yet, now is the time — your future bone density depends on it.
Your cardio plan: Aim for two or three days of interval training by running/walking outside or by using any type of cardio machine (bike, treadmill, elliptical). Do 3 minutes of moderate intensity with 1 minute of all-out exertion for a total of at least 30 minutes per session. Or come on down to our Coreliving 6am training sessions which always mix cardio and strength training. And add one more day of about 45 to 60 minutes of steady-paced cardio, such as a brisk walk.
Your strength needs: Weight-train on two days per week using moderate to heavy weights; do three sets. Or combine your weight training with your interval training to make a full session. The more muscle you can create now, the more efficient your metabolism will be.
FITNESS IN YOUR 40’s
You need to stay even more active now with the onset of pre menopause [the period in a woman’s life just before menopause]. As oestrogen levels decline, fat storage settles at the abdomen, which makes more fat circulate closer to the heart — a leading cause of heart disease.
Your cardio plan: Focus on 45 to 60 minutes of moderately paced aerobic workouts three to five times per week. To keep your bones strong, opt for mostly weight-bearing exercise such as walking or jogging. Whatever you choose, though, know that you’re helping your head as much as the rest of you. Aerobic exercise is crucial in your 40s to help relieve stress, improve sleep, and combat potential weight gain.
Your strength needs: Strength training is actually more important to your body now than it was 20 years ago. That means lifting weights three times a week, doing two or three sets per exercise. Do the first set at a lighter weight to warm up working muscles, then lift weights heavy enough so the last few reps are challenging.
SOME EXERCISE INSPIRATION
* if you don’t have any weights, then grab a 2kg bag of rice, or a tin of tomatoes, or just do the exercise without the arm movement.
Side Lunge with Upright Row
Targets: Shoulders, mid-back, glutes, thighs
Hold a dumbbell in each hand with palms facing thighs, toes pointing out. Take a big step out to the right side with right foot; bend right knee about 90 degrees and keep it aligned with toes; keep left leg straight. At the same time, lift elbows until weights are at chest level; keep shoulders pressed down. Lower arms and step back to start. Do 8 to 10 reps; switch sides and repeat.
Dumbbell Cross-Crunch Reach
Targets: Abs, obliques
Hold a light dumbbell in each hand and lie faceup with legs perpendicular to mat. Contract core muscles and lift shoulder blades off the ground, reaching right hand toward left toes. Hold for 2 counts, then lower; repeat, reaching left hand to right toes. Do 10 reps per side
Plank Push-Up Rotation, Step 1
Targets: Shoulders, arms, chest, back, core, glutes
Begin in a full push up position, abs pulled in and hands in line with shoulders, forming a straight line from head to heels. Do one push-up.
Plank Push-Up Rotation, Step 2
At the top of the push up, rotate your body to the left, balancing on right hand and outer edges of right foot as you extend left hand toward sky. Keep your abs engaged to help you balance, then slowly lift left leg an inch or more; hold for 2 counts. Return to starting position and rotate to opposite side. Repeat sequence 5 times.
Side-Lying Leg Scissors
Targets: Front and inner thighs, butt, hip flexors, core
Lie on right side, supporting head with hand. Bring left hand in front of chest and contract abs. Extend legs, keeping body in a straight line with hips stacked, and lift legs several inches off ground. Bring right leg forward and left leg back without moving hips. Hold for 2 counts, then switch legs. Continue, keeping legs lifted a few inches. Do 15 reps per side.
Side-Lying Leg Scissors
Targets: Front and inner thighs, butt, hip flexors, core
Lie on right side, supporting head with hand. Bring left hand in front of chest and contract abs. Extend legs, keeping body in a straight line with hips stacked, and lift legs several inches off ground. Bring right leg forward and left leg back without moving hips. Hold for 2 counts, then switch legs. Continue, keeping legs lifted a few inches. Do 15 reps per side.
Lunge Kick with Biceps Curl
Targets: Biceps, glutes, quads, hamstrings
Stand with feet hip-width apart, holding dumbbells at sides. Lunge back with left foot, bending right knee 90 degrees. As you stand up, kick forward with left leg while curling weights toward shoulders. Repeat lunge/kick/curl combo for 10 reps on this side, then switch legs.