Many of us want to stay fit as we age, but once the natural fitness of our early 20s wears off, it can be hard to know where to start.
But the key is to know what types of exercises are best suited to your body’s capacity at different stages of life.
Experts from Circuit Society, a London-based fitness brand, spoke to FEMAIL about the best workouts to do in each decade, from HIIT in the “performance” decades of the ’20s and ’30s to cycling and Pilates in the ’60s. and the 70s.
“The key to maintaining high levels of fitness over a long period of time is to listen to your body,” explained Circuit Society’s Kris Pace. Your body changes as you age, and your training should too.
Experts from Circuit Society, a London-based fitness brand, spoke to FEMAIL about the best workouts to do in each decade, from HIIT in the “performance” decades of the ’20s and ’30s to cycling and Pilates in the ’60s. and the 70s (archive image)
‘This doesn’t mean you can’t apply yourself in the same way, it just means you have to adapt to the changes you see and feel in your body.
‘Low-impact exercise, which takes pressure off your joints and bones, will benefit you in both the short and long term. You’ll need to watch your back and your knees, whether you’re 18 or 78.’
‘Research, educate yourself and take your time when looking to adopt a new way of exercising. Maintaining a consistent routine is what will give you long-term results, both physically and mentally, and never forget the saying “you can’t train better than a bad diet.”
Here’s a look at exercises to do at each age…
If you are between 20 and 30 years old
Types of workouts: HIIT, CrossFit,
Types of exercises: Compound strength training exercises like Dumbbell Thrusters, Kettle Bell Swings, Deadlifts. Interval cardio training, such as treadmill sprinting and boxing.
For most people, these will be the ‘Performance’ decades.
Whether people train for specific sports, fitness competitions, mental wellness, or just to feel good on vacation, these years will likely be the ones where we train the most intensely.
Some type of HIIT training would benefit us a lot in these years.
Higher intensity cardio and strength training will build a strong heart and lungs and build muscle mass that will greatly benefit us for decades to come.
If you are between 40 and 50 years old
Types of workouts: Low impact HIIT, structured strength training programs
Types of exercises: Airbike and Ski-Erg cardio intervals.
Most people will be able to continue HIIT through these decades, but for most of us these decades will be our ‘maintenance’ years, with the goal of making sure we maintain the strength, fitness, and mobility we developed over the years. previous.
Keeping your mind sharp and clear is also a big reason why people continue to train in these years, especially since they tend to be the years when you’re at the tail end of your career.
We can look for lower impact forms of cardio such as Airbike or Ski-Erg, which allow us to maintain intensity in our cardiovascular training without the impact of running or the like.
Strength training will continue to be crucial as we aim to maintain our bone density and muscle mass as we age.
The 40s and 50s are their ‘maintenance years’ and people will base their results on how much exercise they get in their early years (stock image)
If you are between 60 and 70 years old
Types of workouts: Cycling, Incline Walking or Jogging, TRX, Pilates, Yoga,
Types of exercises: TRX squats, plank BW
We will inevitably slow down as we age, but that doesn’t really mean we should stop training.
How we train will depend on what physical restrictions we have, if any. These are the years when we may need to ‘Adapt’ our training.
For most, this will mean a significant reduction in impact exercises and a gradual reduction in high-intensity cardio, and for most of us it will mean addressing any physical ailments or injuries we may have.
We are likely to be more focused on our general health than our ability to perform.
TRX and suspension training can help us perform exercises that we may be struggling with, Pilates and Yoga can help us maintain our mobility and strength, and low-impact strength training will be as important as ever to maintain muscle and bone density. .
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