Our bodies and metabolism change as we age and sometimes that means we have to change our physical activity levels too. When you are over 30, it becomes even more important to incorporate strength training and cardio into your life, losing bone and muscle mass can spell disaster down the road!
The goal is to move for at least 30 minutes a day and to incorporate 3 cardio and strength workouts per week. How you spend your daily 30 minutes in motion is up to you. You can walk, dance, run, rake the lawn, shovel the driveway -- whatever you want.
While this workout plan won't be for everyone, we all have different needs and fitness levels, it will provide a good foundation for getting started.
This cardio workout is based on HIIT-style training so it is easy to adjust according to your exercise preferences. In order to keep things interesting, you can mix and match the movements for your intervals. Challenge yourself, the goal is to get your heart rate up and to burn as many calories as possible in a short amount of time. Do 20 seconds of each round with 10 seconds of rest in between each one. Repeat the round sequence 2-3 times. You can increase the amount of rounds or change out the exercises to tailor the workout to your needs.
Strength training becomes even more important the older we get as bone and muscle mass starts to decline. Aim to complete three rounds of 12 repetitions of each exercise. If you choose to use weights for your training, make sure that your muscles are fatigued by the 12th rep. You should not be able to lift any more after that final rep. If you aren't fatigued or are fatigued before the last rep, adjust your weight accordingly.
Squats incorporate all of the muscles in the body, especially the butt and legs.
This move targets your hamstrings and backside.
This move works the upper back muscles, which helps facilitates better posture as it “pulls back” rounded shoulders by strengthening those muscles.
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