It is a well known fact that one should exercise most days of the week so you can age gracefully and stay in good shape. We know women are encouraged to include weight training so they keep their bone density where it should be to prevent osteoporosis.
I'm one who exercises most days and changes things around but I never knew that there are appropriate exercises for your decade of life. I understand the idea but no one had ever told me.
The thing is not everyone agrees on what exercise should be done at which decade. When you are in your 20's you are usually young and healthy with little to worry about but its a good idea to start exercising. One authority recommends
you do about 30 minutes of weights and 30 minutes of aerobics three times a week and 45 to 60 minutes of straight exercise three times a week with one day off.
Another source recommends you switch between cardio, weight training, work on balance, and include some stretching. This is when you should focus on finding the type of cardio you want to do for the rest of your life. In addition, one should do weight training at least two times a week where you work all your muscle groups.
When you get to your 30's you should change over to one hour of circuit training four times a week with at least one more day of 45 to 60 minutes of high intensity exercise. This is because your metabolism is starting to slow down a bit and you have to work harder to keep your weight down. The other group recommends you continue with the exercise you did in your 20's but add some resistance training twice a week because it can help your bone density.
Then in your 40's you need to increase your weights to either half an hour over four days or one hour for each of three days if you also work on your whole body. You should do 45 minutes of cardio five days a week with one day off. Its important to add in resistance training to help your body stay in shape. Another authority recommends mixing moderate cardio with with strength exercises that work all the muscles groups.
By the time you hit your 50's they recommend women participate in 4 to 6 cardio sessions lasting 20 to 40 minutes per week. Watch the intensity so you can answer a question but not carry on a chat. It is important to do two weight sessions per week each should last half an hour. Another authority recommends walking several days a week and increasing resistance training for the bones and muscles. One should also focus on strengthening leg muscles to help with balance.
In your 60's, one should perform 3 days of active movement such as a slow jog but not intense cardio and weights 3 days a week with lighter weights but longer more controlled repetition. Include a daily walk and lots of exercise designed to work on keeping your balance. Another authority recommends that one keep moving and integrate yoga, pilates, and have a good variety of movement to help keep muscles in shape and work on balance. In other words focus on your muscles as you age.
In your 70's you should focus on low impact, stationary bikes, regular walks, and a modified resistance program to help your core stay strong. The same for the 80's. You might consider water aerobics to help with movement and balance.
At least with this information, I'm going to plan to exercise appropriately as I age so I don't do damage to myself. Let me know what you think, I'd love to hear. Have a great day.
Post a Comment