What is the best definition of an ideal workout? Certified personal trainers and coaches at Fit O’ Clock, the best gym in Jaipur, says the ideal exercise is the one fits your schedule perfectly fine and also that you really enjoy.
The reason behind it is simple.
If it is nearly impossible to achieve or does not fit your schedule, you will end up doing nothing. Therefore, the trick is to find workouts that you can stick to for quite a significant amount of time.
Here is a list of ideal workouts for different age groups.
The 20s
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Get going and start running
The healthier your cardiovascular system is now, the healthier you will be later. It is found that people who did more cardio in their 20’s have 40 percent lower risk of cardiovascular disease and 50 percent lower risk of death.
Best trainers in health recommend 30 minutes of moderate cardio expanded over 5 days a week. 25 minutes of intense cardio workout 3 times a week is a good alternative too.
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Take up a yoga class
For today’s 20-somethings, calm does not come easily. Students and fresh graduates find it difficult to relax. The result? Insomnia, depression, weaker immune system, and digestive trouble. Yoga is a boon in today’s scenario.
Practicing a little yoga every day can control stress, reduce cortisol levels, maintain blood pressure and regulate weight loss. For beginners, two sessions per week will do the trick.
The 30s
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Interval training is the ideal way to go
As you hit the 30s, your metabolism will start taking a detour. Before even realizing, it will start to slow down. Hence interval training. The beauty of it is, your body keeps burning calories for 10 to 12 hours even after your workout sessions.
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Lift weights to rebuild what you’ve lost
When you are at your 30s, you start to lose one-third of a pound of muscle every year which makes you weaker as you age. Focus on strength training, like lifting heavy weights to maintain your muscle mass. Grab those dumbbells and repeat 8 to 12 reps in a row.
The 40s
Any exercise will do. Just do it.
Get more physically active to skip the middle age conundrum. Working out keeps your cells from aging fast and also lower risk of damage. Ideal activities for you includes moderate cardio (jogging), weight training, vigorous cardio (spinning), walking, etc.
The 50s
Build your muscles with dancing and hiking
Fit O’ Clock, best fitness center in Raja Park near Adarsh & Jawahar Nagar, Jaipur help people in their 50s to keep their muscles as strong as it needs to be. Apart from dancing and hiking, aim for 30 minutes of weight training activities. Other activities that you can include are jumping, running, skipping, etc. for 45 minutes 3 times a week.
The 60s and beyond
As you hit the 60s milestone, a warning sign of cognitive decline starts doing the rounds (especially in women). Healthcare services recommend doing medium-heavy weights for 40 minutes, twice a week at this age.
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Engage in light activities like walking and gardening to prevent diabetes, cardio-based diseases and even certain types of cancers. Or else find any other activity that gets you up and moving for 30 minutes a day. Pick anything at your convenience and commit to it.
Exercising at any age can never go wrong. In fact, it is important that you keep your body moving throughout your life (no matter your age!). Keep in mind that your needs change as you get older. Workout according to the tips mentioned above.