It can be challenging to keep up your workout routine as you get older. The same regimen you had in your 20s might bring more harm than good to your health once you reach your 30s. You may find yourself needing to make some adjustments to avoid injury and still reach your goals. Here, Larry Greenfield, a New York-based fitness trainer, discusses four ways you must adjust your exercise routine when you turn 30.
Make a Plan
As you age, there are multiple reasons why creating a workout plan and sticking to it are beneficial. For one, you have added commitments such as work or family that are competing for your time and it can be easy to skip getting a workout in. Another is that your body can’t handle working the same muscles every day as it used to. In your 20s you may have been able to run 5 miles a day every day or do back to back leg days. Once you begin to age, your muscles and body can’t handle or recover from those demands as quickly as it used to. Building a plan to determine which days focus on certain muscle groups such as upper body, leg day, or cardio can help ensure muscles aren’t overworked and also gives you a game plan to stick to. Having a plan for each workout can help you stay motivated to fit your workout into your routine and not let it slip.
Incorporate Weight Training
Weight training is a great fitness regimen to incorporate as you age as to help prevent or reduce the loss of muscle mass. Studies show that the average person can lose approximately 1% of muscle mass every year once they hit their 30s. Lifting weights produces great health benefits such as stronger muscles and healthier bones, which can keep you stronger and help reduce risk of injury in your later years. Lifting weights at least twice a week is also a great tool for fat burning, to help reduce or eliminate any extra pounds gained over the years.
Allow for Additional Recovery Time
Rest days become increasingly important as you age. It becomes more and more challenging to bounce back from the rigorous demands of fitness. Cell turnover slows with time and additional stressors in your life can slow down the recovery process. Incorporating at least one to two rest days a week can be beneficial. Rest days don’t mean you have to be idle, but rather incorporate a day of stretching, yoga, or foam rolling. Listen to your body and don’t be afraid to take a break when you need one.
Focus on Range of Motion
Increasing your range of motion in exercises can be a great way to help reduce the potential for injuries in your day to day activities. Many times, you hear of someone pulling a muscle in their back by picking up their kid or carrying heavy grocery bags. Something so routine and a part of your daily life shouldn’t have to cause you injury. By adding additional movements to your traditional exercises like a squat or push up, you can help extend the range of motion and increase your overall strength. Little changes such as switching the grip on a lateral pull-down, trying different types of push-ups, or incorporating bench squats can help increase your range of motion.
About Larry Greenfield
Larry Greenfield is a certified fitness coach from New York with almost 20 years of experience working with men and women over 40. He uses a specific approach to help clients overcome all physical and psychological barriers. Empowerment through fitness and proper nutrition leaves his clients feeling confident in their own skin.