The best exercises for people in their thirties. They turn up the metabolism and improve the condition

Thirty – an imperceptible moment for some, for others a border, beyond which we discover an uncomfortable truth day after day. Our body changes and so does the rules of the game. We are no longer titans who do not have to worry about anything, and we have to pay more for poor treatment of the body. What exercises are recommended for XNUMX-year-olds? We advise on what activities to focus on in order to feel good and stay fit.

1. After the age of thirty, the body undergoes numerous changes, the aging processes of the organism accelerate
2. In order to stay in shape and counteract these mechanisms, it is necessary to maintain physical activity and a healthy lifestyle
3. Some activities may work better during such a busy period of life
4. You can find more such stories on the TvoiLokony home page

On your 30th birthday you will not experience a sudden change, but sooner or later you will start to notice that your body functions differently. Hormones change, metabolism slows down, and stress echoes your well-being and fitness like never before. While you won’t feel it right away, your muscle mass will begin to decline, and so will your bone density. What is starting to take its toll is the infamous treatment of one’s body in the past.

You may find that the way you have exercised becomes less suitable for you with age. See how to exercise in your XNUMXs to stay in shape.

The best exercises after thirty – TOP 5 workouts

Some people experience changes in their early XNUMXs, others when it is closer to their XNUMXth birthday. One thing is for sure – changes will come anyway, and the magic XNUMX is often an extremely intense time in our lives. Professional duties, increased stress, starting a family and never-ending life on the go quickly leave their mark. Fatigue means that we often give up regular physical activity, so it is very important to adjust the training to our needs and not to carry more on our shoulders than we can carry. These types of activities will work great.

1. His right

Yoga specialists remind you that this method of exercise brings real benefits, including those scientifically proven. Thanks to the holistic approach, it is not only a way to train, but also a certain protection against the effects of aging.

Yoga increases flexibility, strengthens deep muscles, reduces stress, improves circulation and can improve sleep quality. This type of exercise is a way to relax and unwind at the same time, allowing you to fight a variety of pain, stress and tension conditions.

According to experts, people between the ages of 30 and 45 are often at the most exhausting and intense moment of life – career development, starting a family, etc., which significantly affect well-being and body condition. It’s no secret that stress has a very negative effect on the body, and yoga can easily counteract it. It is also believed that yoga can be a good complement to strength training. It is best to do yoga sessions while you are recovering from weight-bearing exercises.

2. HIST

HIST training, i.e. High-Intensity Strength Training, is an excellent alternative for busy thirty-year-olds. Probably at this time of your life you do not have the time or energy to sit at the gym. This type of exercise will help fight the slowing down metabolism and burn unnecessary fat (if you want to support these processes, you can reach for special supplements, e.g. a berberine preparation).

HIST workouts are short, 30-minute workouts, consisting in performing approx. 8-10 resistance exercises. The exercises are quite slow – each repetition lasts between 8 and 15 seconds. It is best to start training with lower body exercises and focus on the large muscles – buttocks, muscles around the hips and thighs. Then move on to the chest, arm, and hand exercises. The training ends with the work of the abdominal and back muscles.

Although the training is demanding and not the easiest one, it has great results and does not take much time. Time between sessions is required for rest and muscle recovery – two to three days.

Special training bands will be useful for resistance exercises. Try it out:

1. A set of training bands with an OstroVit bag,
2. A set of OstroVit material resistance rubbers.

3. Swimming

A sedentary lifestyle makes itself felt in your thirties, and swimming is an excellent way to minimize its negative effects. Exercises in the water are relieved and allow you to avoid many injuries. They improve respiratory and circulatory efficiency and endurance. An additional benefit of swimming is better oxygenation of the muscles, and thus maintaining their growth and fighting the aging process.

4. Pull-ups on the stick

Although pull-ups are associated with well-built men presenting their muscle mass in the gym, in fact it is one of the easiest and most accessible exercises. The beginnings may turn out to be difficult, but the results are surprising. Pull-ups require a lot of control and are very effective at building muscle and strength in the upper body. During this exercise, you engage not only your hands, but also your back and arms. Depending on the way you pull up, you can work with different muscles and achieve different results. You can buy a spreader bar at any sports store and install it yourself at home.

5. Pilates

After starting Pilates, many people see the benefits quickly. NMost often, flexibility is improved, the overall posture is improved, and strength increases. The tension pains in the back, neck and joints also disappear. Pilates has similar benefits to yoga. It is not overly strenuous training and allows you to work on all parts of the body. It also burns more calories than yoga.