20-30 years
At this age, alternating cardio training with strength training is optimal. For this, classes in the gym are great, as well as group programs. You can safely put a load on any muscle groups, paying special attention to the muscles of the legs, back and press – they are the ones who lose their elasticity in the first place. In general, at this age, there are no restrictions, except for individual ones: lead the most active lifestyle.
30-40 years
At this age, there are already limitations in the load and intensity of exercise: now the bone tissues gradually lose their strength and strength, and the joints become less mobile. Eliminate jumping, swinging arms and legs and sudden movements from training, give up step aerobics and avoid increased stress on the spine. Pay attention to yoga, Pilates, and stretching classes, which will help strengthen and restore elasticity to the ligaments and tendons and reduce the stress on the joints.
At this age, weight begins to increase due to a decrease in hormone levels. Therefore, do not forget about fat burning cardio and aerobics, go in for swimming, dancing and horse riding. Pay attention to the muscles of specific problem areas. Workouts should be done at an average pace and last about 60 minutes.
40-50 years
This age is considered the most dangerous for the health of joints and bones, moreover, most women at this time enter menopause. Emphasize aerobic activity and include breathing exercises. Eliminate any sudden movements and jumping.
At this time, the most rapid weight gain begins, so try to strengthen the muscles of the inner thighs, lumbar muscles, abdominal muscles, as well as chest and arms as much as possible. Workouts should be done at least 3 times a week for 30 minutes.
At this age, the body rapidly loses moisture, so drink at least 1,5 liters of water a day, keep the water balance during training, drinking two glasses of still mineral water for an hour.
50 years and more
At this age, you should not give up physical activity. It is regular sports that help keep muscles in good shape, strengthen bone tissues and prevent excess weight, which negatively affects the work of all internal organs.
Replace intense cardio workouts with jogging or calm walking on a treadmill and regular outdoor walks, simple stretching exercises, and yoga.