Welcome to the new world where life it is said begins at 40. There is a growing tendency between men and women to do more, be more and come out a winner. If there is one thing that you need to keep ahead of the rat race, it is a well-exercised body. Health is wealth. More so in this age where time never seems to stop or even to slow down.
So exercising is important. Understood …nothing could help you to get that perfect body, not green tea, not the perfect diet, not even the best gym schedule, till you put patience and perseverance together and be faithful to your exercise regime.
But how much of exercise do you need? Women are said to be most active in the 20-40 age group. But even so, they are hit by a reducing metabolism rate which begins to skip a step in the late 20s and then reduces by 2-3 percent by their 30s and a further 2-3 % by the time you reach the golden 40s.How then do you determine the fitness mantra to keep you glowing regardless of your age. Read on to know more.
Fitness in the 20s
Oh, the lovely age when you could just wear anything you want and gorge on junk without a care. Add to it those booming adrenalin levels, which make you feel invincible! Great as it may sound, 20-year olds often push the limits by punishing their bodies with late nights and bad eating habits. Then there is a round of punishing workout and fad diets to get back on track. Rather than create a balance these often result in injuries which could last a lifetime. Make health and not looks, your primary objective. Rather than concentrating on endless cardio, consider a mix of weight training and cardio to build bone density which will help you remain fit for a longer time.
Make the most use of your gym time by doing longer workouts for 45-60 minutes, 4-6 times a week. This helps to build endurance into your system and prepare your body for the road ahead. Strenuous cardio workouts coupled with 2-3 sessions of strength training will fuel your body to become more resilient to injuries
The fitness mantra: 30 minutes of weight training plus 30 minutes of high-intensity cardio, 3 times a week.45-60 minutes of cardio, 3 times a week and then, a day of well-deserved rest.
Fitness in your 30s
This is the most strenuous period for any woman. Work pressure, family demands, childbirth, growing children and various other commitments pull you apart leaving you practically no time to spend on yourself. With the 30s, your body fat increases. Use exercise as a preventive medicine to compliment sagging metabolism rates.
Aim for interval workout which aims at burning more calories. Mixed intervals of Weight and Cardio for 30-45 minutes consisting of 3 minutes of moderate intensity flanked by 1 minute of high-intensity workout or other such interval training regimes could boost your sagging metabolism. The variation of exercise routines will allow your body from getting used to it…in turn, your body works harder to make you look ship-shape.
Additional weight training for 2 or more days per week will help you to build your muscle mass and alleviate your bone density for the future.
Your fitness mantra: 4 days of interval workouts for 30-45 minutes coupled with 1 day of high-intensity cardio. Take a day off, you deserve it!
Fitness in the 40s
Every woman’s nightmare begins with a step into the 40 age group. The pre-menopause phase is a period of sagging energy levels and rising fat content in the body leading to higher chances of heart attacks. Your target should be to figure out 3- 4 days of 45-60 minutes of moderate cardio workouts from your busy schedule. Senior-level jobs and parenting adolescent children are stressful tasks and need your time but so does your body. So put on your jogging shoes and hit the gym or head out for a walk to keep a clear mind and reduce stress levels. Exercising is the only way out to improve sleep and combat potential weight gain.
Also, aim at moderate weight training 2-3 times a week with 2-3 sets per exercise to prevent injuries.
The fitness mantra: 45 minutes of cardio, 4 times a week plus 1 hour of weight training 3 days a week. Take a day off.
The bottom line
Whether you are at your booming 20s or not so energetic 40s it pays to stretch your muscles. The magic pill to lifelong youthfulness is a daily dose of exercise.
As you age, a lower metabolism rate, sagging adrenalin levels and declining blood circulation to your joints will contribute to stiffer muscles, mood swings and a higher risk of heart diseases.
Yoga and aerobic exercises like Pilates could be the way to go not only to bust stress and improve overall health but also be that one thing which will leave you feeling refreshed throughout the day. Daily exercise becomes a priority in your 40s and 50s and something as simple as Yoga could be your way to a better and healthier lifestyle.
More than anything it is important that you enjoy what you do. Whether it is Yoga, Pilates or Zumba it is necessary that one finds enjoyment in what one does. The importance of strengthening one’s mind and spirit along with the body cannot be overemphasized. As they say, fitness is not a destination but a way of life.
Strive for progress…not for perfection.