Fitness in 20, 30, 40, 50 …

This small selection will tell what types of loadings most all are suitable for different age. And you can choose something for yourself if you are in thoughts so far what to begin with.


FITNESS In 20. This best time for formation of a habit to play sports. All ways because forces are enough are open, and for 20-year-old the easiest to offer various types of activities. Therefore choose as heart, the body it seems so far all can do!

- Latin American dances. This type of activity unites hot dance moves and fantastic music, and heart beats as from a step aerobics. And all this for a 45-minute lesson! It is cheerful, though is tiresome. But in 20 you will not be tired.

- Elliptic exercise machines. Even in 20 cardioloading is required, it is the best of all if it are exercise 20-30 minutes, four times a week. As a rule, we receive such loading, it is simple if we do exercises and we go on foot enough. But if is not present if your way of life "car-work-car-house", then is necessary will spend for occupations in a fitness studio.



- Power exercises. The age for a training and strengthening of muscles of various groups. It is possible to begin rather intensively: three times a week. In 20 still it is possible "to mold" a figure. If it seems to you that loading is not enough, then increase trainings to 5 times a week.

- Run. Knees and anklebones in good standard, it is possible to run often and on a mnoga. If cardiovascular machines for you are boring, then run – the best cardio-training.



- Yoga. If you like exercises on flexibility and also it is necessary to reduce stress, then safely register in yoga. Begin with 2 times a week. It is possible to buy video lessons on DVD and to begin to be engaged at home.

- Step aerobics. You will be surprised, but all time in a week of similar occupations will give you sufficient loading. However, many girls who are carried away a step aerobics say that a lot of things depend on the trainer. Therefore, before the occupations ask responses of frequenters.

- Kickboxing. It for girls sports and very active. And also for those who do not think of themselves without sport. Result? Excellent buttocks, endurance, flexibility. You will constantly feel spirit and will become more self-assured. And the additional cardio-training will not be required to you because the kickboxing includes it.




FITNESS In 30. If to you now 30 and you decided to begin to be engaged, then made correctly. At this age we already need additional power feed, it is necessary to train endurance and also fluctuations of weight therefore the fitness is necessary to hold weight normal begin. Begin with some unusual occupation, then interest in sport long will not die away. Here some ideas for 30-year-old:

- Yoga. This universal training as for each age can offer the features. If you already have a family, then an opportunity to reduce stress and to relax from brisk family life and work especially can attract. The optimum mode of occupations yoga for beginners – 2 times a week.



- Run. If you began to run for the first time only in 30 years, that time to pay attention to run to longer distances. How about a mini-marathon? Joints do not remind you of themselves yet, and long slow jogs will help to train endurance and to keep a body in a tone. That knees and anklebones did not hurt, pay special attention to quality of footwear for run.

- Driving the bicycle. If run affects joints rather rigidly for you, then it is possible to replace it with cyclings. One of the best cardiotrainings, by the way. And if there is nearby no lesopraka, then the exercise bike – quite good substitute.



- Power exercises. They will help and after 30 to keep a maiden figure. Loadings for hips, buttocks are obligatory, for the top part of hands. Though if you already gave birth, then it is impossible to return a figure 18-year-old, let's be honest with ourselves. Besides, we will be also honest also that there are no such exercises which remove suddenly fat from a stomach or drive fatty deposits. Only in a complex with healthy nutrition (food with the low content of fats and high content of cellulose) and the correct way of life it is possible to achieve results.

- Team sports. A great way to prolong youth and to derive pleasure not only from the movement, but also from communication. If in your city there are no similar sections for adults, bring together girlfriends and try to be engaged at least once in a week. It is possible to rent the hall for one or one and a half hours a week. And if you take with yourself children – that you will open for yourself the beautiful view of fitness combined with positive emotions and a charge of energy.




FITNESS In 40. The main thing at the age of 40 – not to stop in the desire to begin to be engaged, and not to reduce speed over time. It is a high time – for heart trainings. And the amount of time which you spend on yourself in the gym needs to be increased only gradually. Therefore it is necessary to choose loadings not too intensive, but rather long.

- Swimming. The sense will be if to go to the pool four or five times a week. It is excellent cardioloading, without torture of joints. Not superfluous will sometimes alternate swimming to water aerobics and also sometimes to popraktikovat winter swimming.



- Power loadings. After 40 about any bodybuilding of the speech does not go. Even do not plan that you will be able "to construct" a sexual body on exercise machines. In the 40th such occupations only help to keep a body in a tone and to keep it in the necessary volume. Use small weight, surely find the expert who will show how it is correct to carry out exercises.

- Yoga. The universal and loved by many women yoga is very useful to maintaining flexibility and a tone. And it for only 2 occupations a week!

- Exercises for strengthening of a back. In 40 it becomes relevant for most of women. To keep a bearing and to get rid of pains, it is necessary to strengthen back muscles therefore include exercises on a back in the power trainings (if you such use), or allocate time for them within a week. Only consult to the expert not to get injured on a back.



- Run, and walking is better. If you like to run, then only a trot. But it is the best of all – walking.

- Cycle trainings. It can be not only excellent cardioloading, but also will constantly keep in a leg tone (prevention of cellulitis) and also a back (a characteristic problem for women after 40 too).


FITNESS In 50. Are surprised that it is possible to begin to be engaged in 50? Means, you are not 50 years old yet. Because women of this age very much like to move. Only a little it affords. And it is necessary more! The fitness purposes already absolutely others are just activity. Any, and especially that which brings pleasure. And any trainings will approach, it is only necessary to correct them a little.



- Swimming. Four-five times a week 20-30 minutes to float at low speed as it is pleasant, just as rest. But it is actually possible to receive very good training of heart and an organism in general.

- Ty Chi. Any Chinese gymnastics at this age will give to flexibility to a body, without loading at the same time joints and muscles. Not for nothing in China and Japan it is not shameful for elderly to take the open air and to do during the day this gymnastics. It is proved also that the Chinese gymnastics keeps not only a body, but also a brain in a tone.

- Power exercises. In 50 they are shown, only, of course, not for inflating of muscles, and for a tone. The small weight, the personal trainer, special attention to a back – here the main points of your attention in power trainings.



- Yoga. It should be mentioned, it suits any age!

- Walking. 5 days a week you go on half an hour. Quickly enough, that breath slightly got off. Can begin with it everyone!

- Exercises for a back. It is very important. You know that nearly 90% of elderly people feel back pains. And the main reasons for these pains – the excess weight and lack of physical activity. But the main thing – consult to the expert in the choice of good exercises.


I hope, you have also recommendations what it is better to begin at any age with. Write about it in comments. It is interesting what you decided to begin with.