The Best Workouts for Four Age Groups
However, we would like to help you with a few suggestions, to give you a good start into your training programme, which take your age into account. And of course, how “young” you feel is also an important factor. With a realistic assessment of your potential and a healthy dose of self-confidence, your progress towards physical fitness in each stage of your life will be even more fun.
The following workout plans, were designed by our Fitness Manager and Training Expert, Liz Andrews, and will make it easier for you to start training with the right mixture of endurance, strength and balance exercises.
TRAINING BETWEEN THE AGES OF 30 AND 40
- 60 minutes of circuit training, 3-4 times a week (sequences of weight and endurance training with only short breaks).The focus is on all muscle groups – so you should do composite exercises (exercises which require more than one group of muscles).Do high intensity interval training from time to time, to improve your heart function and metabolism. Endurance – Interval training (this should be a combination of highly intensive and less intensive training). Strength – Mixture of strength training, weight training and training with your own body weight.
- +1 day (but several days if possible) of highly intensive endurance training sessions, of 45 to 60 minutes.
- 1 rest day.
Physical changes during this stage of life: Weight loss at this age becomes a little more difficult, because metabolic activity and lean body mass are reduced, while in this stage of life body fat percentage increases.
TRAINING BETWEEN THE AGES OF 40 AND 50
- 60 minutes of strength training, 3 times a week. The focus is on the parts of the body where muscle tone is reduced, such as the thighs, buttocks, arms and midriff: squats, lunges for the thighs and buttocks, torso exercises for the midriff, stretching with the triceps and upper arm dips are all good workouts.
- +45 minutes of endurance training, 4-5 times a week.
- 1 rest day.
- In this stage of life, you need more challenges and more support: select a good mixture – take part in courses, employ a trainer – and increase the intensity altogether.
Physical changes during this stage of life: In this stage of life the effects of gravity start to show. There are also hormonal changes, a slower metabolic rate, an increase in body fat and a reduction in lean body mass. Because of this, strength training should become more important.
TRAINING BETWEEN THE AGES OF 50 AND 60:
- 20-40 minute-long endurance sessions, 4-6 times a week, at medium to high intensity. Swimming, jogging, cross-trainer, brisk walking, cycling etc.
- 30 minutes of strength training, 2 sessions a week. A good mixture of exercises on the movement trainer, with weights and with your own bodyweight is ideal. 8-12 reps per exercise, or 15-20 with lighter weights, is considered just right.
- Stretching exercises are a very important part of workouts – you should do them after every session.
- Yoga, Pilates and Tai Chi are important for balance, to which you have to pay more attention during this stage of life.
Physical changes during this stage of life: At this age, you have to take more care of your posture, an increase in weight becomes noticeable around the midriff, and the skin becomes looser in certain areas of the body. There is also a reduction in lean body mass.
TRAINING BETWEEN THE AGES OF 60 AND 70
- 45 minutes of intensive but not too strenuous endurance training, 3 times a week (either walking, running, cycling, cross-trainer or swimming etc.).
- 30 minutes of strength training, 3 times a week; for this, lighter weights are used and movements should be a little slower altogether.
- Staying active in your daily life is important now – climbing stairs, walking, cycling, gardening or cleaning your home regularly, all help you to achieve this.
- Balance and stretching exercises should become core parts of all training sessions.
- Avoid workouts which are too strenuous and following your instinct, keep to swimming, cycling and walking. Strength training, remains important to strengthen the bones and the muscles around them.
Physical changes during this stage of life: Problems with posture and the joints can become more serious, while back problems often increase. During this stage of life, you have to take a certain reduction in agility and balance into account.
You will come to realize that workouts can accompany you faithfully, in all stages of life. This companion, especially if you also eat a balanced diet, will improve your quality of life and therefore, enable you to enjoy it more.