If you’re a fitness freak, you need to be aware of the fact that it’s important to change your exercise routine regularly, but each decade you need to give it a complete overhaul. We take you through the three ages of exercise.
Best for your twenties
In your twenties your actual aim should be to improve coordination and ensure good movement patterns in later life and to gain muscle mass and establish a good strength base. If you’re wondering how to achieve that? You need high intensity weight training and core work to achieve it. You can do eight to 12 reps of every exercise and complete three sets before moving on.
Eat enough of protein to build that muscle mass and binge drinking. Just go easy at parties. Most importantly, try and avoid poor form in exercises or you’ll pay for it in aches and pains later. Also, keep in mind that it’s easier to lose fat than to gain muscle.
Best for your thirties
Well, in your thirties it’s really important for you to keep your heart, lungs and skeletal muscle in good condition to support your busy schedule. This is possible only through short, sharp, cardio and resisitance hybrid workouts. Make sure you complete each superset (a superset is two or more exercises in a row, then a rest break) three times for 12-15 reps before you move to cardio.
Remember, breakfast is the key to keeping your metabolism running at its peak, so don’t even think of skipping your breakfast ever. Instead, try and avoid those fatty sauces and glasses of wine during those business lunches as much as possible. Also, avoid missing sessions. Consistency is the most important thing.
Best for your forties
Safeguarding general fitness, combating chronic illness and ensuring the avoidance of the dreaded middle-age spread should be your fitness aim in your forties. If you’re wondering how to achieve that? Here’s what you need to do – Peripheral Heart Action training (PHA).
This is similar to circuit training, but works the smaller muscles around the heart before the larger muscles at the body’s periphery. Try low-intensity cardio: walking, swimming and golf for half an hour each on Saturdays and Sundays. As far as eating goes, brown rice, brown pasta, brown bread, etc is what you should preferably opt for and avoid food high in sugar, fat or salt.