Training In Your 30's – 40's – 50's – 60's
Working out is only an “exact science” when it’s developed by and followed up by a personal trainer. Only an expert can outline your ideal exercise routine but based on how many ‘years young’ you are and feel here are some suggestions to get you started. These workout plans where designed by our exercise expert Liz Andrews and can help you get started with the right mix of cardio, strength and balance.
TRAINING IN YOUR 30s
• 60 mins - circuit training 3-4 x per week (series of strength training & Cardio training done back to back with little recuperation time)
Focus in on all muscle groups – choose compound movements (that use more than 1 muscle in the movement)
Sometimes opt for high intensity interval training sometimes to get the heart pumping and to promote greater metabolic effects
Cardio – intervals (combination of high intensity and low intensity)
Strength – mixture of resistance, free weight & body weight training
• + one (or more if possible) days of cardio 45 to 60 minutes high intensity.
• 1 day recovery.
Body changes in this decade: Losing weight becomes more difficult as metabolism and lean body tissue decrease while fat mass increases from this decade onwards
TRAINING IN YOUR 40s
• 60 mins strength training 3 x a week
Focus on areas that may be losing muscle tone like thighs, bum, arms and midsection: Squats, walking lunges & steps for thighs & bum, core work for midsection and tricep extensions/dips for upper arms,
• + 45 mins of cardio 4-5 x per week
• 1 day recovery
• Greater need for challenge & support: Mix it up – do a class, get a trainer – look for more intensity
Body changes in this decade: Gravity starts to show its effects, hormonal changes, slower metabolism, increasing fat mass and reducing lean body mass – strength training becomes more crucial.
TRAINING IN YOUR 50s
• 20 to 40 min sessions of cardio 4 to 6 x per week at moderate to high intensity
Swimming, jogging, cross trainer, brisk walking, cycling, etc.
• 30 mins of strength training 2 x per week
Using mixture of exercises from resistance machines, free weights and own body weight
8 to 12 reps for each exercise or 15 to 20 with smaller weights.
• Stretching is an essential component of work out – include after each session
• Yoga, pilates and tai chi can all be very helpful for balance which becomes more complicated.
Body changes in this decade: Posture may be a bit more impaired, weight gain around midsection and skin and areas of the body start to sag and droop a bit – loss of lean body mass
TRAINING IN YOUR 60s
• 45 mins 3 x per week of challenging but not exhausting cardio (can be choice of walking, running, cycling, cross trainer, swimming, etc.)
• 30 mins 3 x per week of strength training, using smaller weights and slower movements.
• Staying active in everyday life activities is important – taking stairs, walking, biking, gardening, cleaning, etc.
• Include balance and stretch exercises in as many sessions as possible
• Avoid too much impact exercise & opt for swimming, biking, walking sometimes
Strength training important to keep bones and muscles around the bones strong.
Body changes in this decade: Postural challenges and joint problems can become more evident and back problems may cause discomfort. Loss of flexibility & balance is also noticeable in this decade