20 Exercise Tips for People in Their 30s from 20 Exercise Tips for People in Their 30s
20 Exercise Tips for People in Their 30s
Aging is an experience that comes with different side effects for everyone. For some, they will present themselves sooner rather than later. Few people may not even feel any aches and pains. This is probably because exercise has been an important part of their daily routine.
The older a person gets, the more crucial it becomes to pay attention to form, posture and strength. People who are physically inactive can lose as much as 3 to 5 percent of their muscle mass per decade after age 30.
A lot of hormonal changes are happening. Any imbalance can have a bad effect. The body is a lot more resilient – it has been mistreated for too long with refined sugar, processed foods and other bad things, so it takes longer to get better.
Diet mishaps tend to hit harder and last longer and you have a less energy than before even though you didn’t just run a marathon.
If you don’t want age to hit you like a perfect storm later in life, you may need to make some adjustments, especially when it comes to being physically active. Taking a half an hour walk every day is no longer enough.
Non-negotiable one hour training a day
There is no way around it – you have to make the time. “Write out your week and set aside 1 hour per day to train,” Ben Boudro, fitness coach and owner of Xceleration Fitness, says. Make it non-negotiable with your wife, boss, family or whoever, he adds. “You will be more productive at work, so the boss will like that; and your sex life will be way better so whoever is at home will learn to love that you’re working out again.”
Lift heavier weights
Aim for a weight that is 70-75 percent of your 1 Rep Max (the most weight you can lift once for an exercise), Boudro says. “Keep track of your lifting and always keep in mind the overload principle: Muscles adapt and grow when they are forced to overcome a resistance they have not experienced before,” he adds. See lifts you can start implementing right now here.
Focus on proper nutrition
“Stay away from sugary energy drinks - sodas and anything with processed sugars,” Boudro says. All they do is suck up your energy, store fat and drop your testosterone levels. “Stay the hell away from them.” Some foods raise your testosterone levels, which you need to build muscle, just by eating them – tuna, egg yolks, oysters, beef, and beans.
2-3 HIIT sessions a week
“As a gym owner it’s amusing to see 40-year-old women crush a 27-year-old guy who ‘appears’ to be in shape,” Boudro says. Why is that she is beating the younger guy? Because she does HIIT sessions 3-4 days/week consistently, he adds. The best part about HIIT workouts is that they don’t take much time to do. “A HIIT workout done right should only take you 30-45 minutes to complete,” he adds.
Add some HIRT as well
Similar to HIIT, High Intensity Resistance Training can do wonders for your body. HIRT seems to be the latest fitness trend. Life gets even busier after 30, but you have to keep the muscles stimulated if you want to stay lean and strong. HIRT is the answer if you only have half an hour or so. HIRT include 8-10 strength (resistance) exercises, which you do slowly. Start with big muscle groups such as the glutes, then move on to smaller parts such obliques and arms.
A solid dynamic warmup
One of the first things people lose as they get older is flexibility. Muscles and connective tissue actually shorten with age, Boudro says. Before you work out, get a solid dynamic warm in. “A warmup where you not only stretch but you get some blood to your muscles. This does not have to be hard or strenuous but it should get you to break a sweat. Get the blood flowing,” he adds. See an example here.
10 minutes on a rebounder
If getting to the gym every day is tough, do just 10 minutes a day on the rebounder, Dr. Daryl Gioffre, celebrity nutritionist and author of GET OFF YOUR ACID, says. “NASA did a study, and showed that the rebounder is 68% more effective than running at cardiovascular exercise and losing weight.” It is also a powerful lymphatic drainer (read body detoxifier), he says. “The best part is you don’t need to go to the gym, and all it requires is 10 minutes a day to reap the benefits.”
Learn to meditate
“You don’t need to be sitting on top of the Himalayas in a lotus position to meditate,” Dr. Gioffre says. Find five to ten minutes to sit quietly and meditate, which can reduce stress that causes all sorts of health problems including weight gain, he adds. “Meditation lowers stress, it can decreases anxiety, it can lower blood pressure, it helps to eliminate toxins in the body, and it changes the way the brain responds to stressors.”
Eat foods rich in resistant starch
Eating foods rich in resistant starch, which is a specific type of carbohydrate that has both a gut healthy prebiotic effect, as well as being known to help make our cells be more responsive to insulin, can help prevent fat storage around the waist,” Kara Landau, gut health expert dietitian and founder Uplift Food, says. Examples include green banana flour, raw rolled oats, or cooked and then cooled potatoes.
Strength training workouts will increase your muscle mass and as a result, also increase your metabolism. It’s simple – the more lean muscle you have, the more calories you burn during the day, even when you’re resting. As you age the body is losing muscle and that slows down its natural calorie-burning ability. For ways to build muscle all day, click here
Stand up more
Excessive sitting impacts our body’s metabolic system. A study has shown a significant increase in caloric expenditure in subjects that were standing at a standing classroom desk, compared with sitting at a standard classroom desk. Don’t sit yourself to obesity and even death, and apply these tips to avoid prolonged sitting.
Cut about 100 calories from daily intake
As you get older you may notice that you’re gaining weight in new places. This is due to mitochondria, the structures within cells that convert food into energy, slowing down. Subsequently, you can’t burn calories like you did before, according to Dr. Oz. To combat the loss of mitochondria, cut 100 calories from your daily intake. Avoid sauces, salad dressings, mayo, cheeseburgers, and sugar.
Stretch in the morning
Stretch your arms above your head and breathe. This will help improve blood circulation and metabolism. You are, after all, keeping your body active and boosting energy levels. Stretching also improves flexibility. The ability to easily move around is crucial for preventing injuries and back pain, increasing blood supply and nutrients to the muscles, decreasing soreness.
Exercise before bed
To burn more, especially belly fat, while you sleep, you may want to consider doing some strength exercises about half an hour before going to bed. In a study, people who performed resistance training had a higher resting metabolic rate for an average of 16 hours after exercising. There is no need to overdo it – simple weight lifting moves will suffice.
Pay attention to your posture
Standing up straight and not slumping your shoulders will keep you fitter in the long run. Good posture means your bones are aligned the way they are supposed to and your muscles, joints and ligaments can work without pain. A good posture ensures that core muscles are active, pulling your lower abs in. Your digestion will also improve. For exercises to improve your posture, click here
Have a snack after working out
Experts recommend people to eat or drink within 30 minutes after a training session because that’s when the body has the least amount of stored glycogen (the energy it has just used). Your muscles are ready to take in whatever you give them and what is better than protein. Yogurt and milk, especially chocolate milk, are the ideal snacks.
Train your heart
“As we get older now our hearts get a little weaker. We get worse at extracting oxygen from our blood and our cholesterol, fatty acids and cholesterol all rise, which is a quick way to clog our arteries,” Boudro says. For strength moves to improve your heart health, click here
Start doing yoga
Yoga is the kind of exercise that “has it all,” for lack of a better word. It has many physical health benefits such as increased flexibility, stronger core muscles, better blood circulation, and improved sleep, but it also reduces stress. Stress is a silent killer that slowly, but surely, wreaks havoc on your body.
Pilates offers a full-body workout that builds strength and improves flexibility, making it an especially great option for those who want to stay fit and healthy as they age. The workouts also help improve stability, strength, and the entire core.
Do more deadlifts
The deadlift is a functional movement – it works several muscle groups at the same time. When done properly, deadlifts can be one of the best things for your body. But you have to make sure you keep a straight line from the ears to the hips. Move only through the hips. The deadlift will activate your back muscles as well as your glutes and hamstrings. You can also do Romanian deadlifts or single-leg deadlifts.