If regular exercise hasn't been a priority up until now, or if you've fallen out of the habit, your thirties are a great time to get into fitness. Paying attention to your fitness in your thirties can improve both your physical and mental health.
Keeping yourself hydrated is very important. 2) Before starting a workout, prepare for exercise with a four-minute warm-up. 3) Try to mix in a dance number in between your workout once a week, to add some fun elements. 4) Try and include yoga/meditation in your fitness routine at least 2-3 times a week.
After the age of 30, women's bone density and muscle mass starts to decrease if we don't do something about it. This is where 'use it or lose it' really does apply. We experience a decline of approximately 15% per decade after this age (reaching 30% after 70) - affecting our strength, power and endurance.
Do at least 2½ hours of moderate-intensity or 1¼ hours of vigorous-intensity aerobic physical activity a week. Include strength training using all of the major muscle groups two days a week or more. For additional health benefits, increase moderate-intensity aerobic physical activity to 5 hours a week.
Cardio in Your 30s
Generally speaking, we recommend people in their 30s, 40s and 50s carry out 1.5 – 3 hours of moderate intensity cardio each week, or 1.25 – 1.5 hours of vigorous cardio activity.
And while it's tough to get six-pack abs at any age, that challenge becomes exponentially more difficult once you pass 30. Thankfully, if you're already reasonably fit, just a few tweaks to your routine here, a few modifications to your diet there, and you'll be well on your way to shredded stomach glory.
July 25, 2005 -- Our fitness levels naturally begin a slow decline after our 20s and plummet once we reach our 70s, according to a new study. But the good news is that regular exercise may compensate for some of those natural losses and help your body feel years younger.
“It's absolutely never too late to start,” Masiello said. “People who begin exercising later in life can't believe how much better they look and feel. Especially when chronic pains they've had for years disappear. Exercise is medicine.”
Older Guys Can Still Make Gains
They found that guys between 35 and 50 years old built just as much muscle as those between 18 and 22 years old. DEXA (duel-energy x-ray absorptiometry) scans showed that the college-aged men gained around two pounds of muscle, while the middle-aged men put on 2.5 pounds of muscle.
Bean's point: it's never too late. That said, there are some limits to how much you can progress. "Workouts aren't going to turn someone in their 80s, 90s or 100s into someone who is 40 or 50 years old, but most people can get stronger and improve their endurance," says Dr. Bean.
Gregory Caronis, an orthopedic surgeon based at Advocate Condell Medical Center in Libertyville, Ill., says you can be in your best shape in your 30s and 40s, especially if you choose to become what he calls an “active manager” of your health.
A lower metabolic rate means you require fewer calories to maintain your weight. Failure to reduce your calorie intake to adjust for the decline in your metabolic rate commonly leads to gradual weight gain in your 30s and beyond.
Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current Physical Activity Guidelines for Americans.
“Muscle mass peaks around age 40. [Then it] begins to decline due to sarcopenia,” explains Pete Rufo, a performance coach at Beast Training Academy in Chicago. “A major contributor to muscle mass decline is lack of exercise and sedentary lifestyles.
Both men and women start losing muscle mass as they age. Most people see their muscle mass diminish around 3% to 5% per decade after turning 30. Unfortunately, as your muscle mass diminishes, you also become more prone to breaking a bone if you fall. That risk increases for people diagnosed with sarcopenia.
Your muscles do start to change in your 30s, says Alan Hayes, a muscle and exercise physiologist at Victoria University. "You have … peak muscle mass in mid-20s and certainly after that point, by about your mid-30s, they start to decline. "But if you're that age and just blaming your body, that's a bit of a cop out."
Endurance exercise–like running, swimming, or bicycling–and high-intensity interval training (HIIT) both slowed signs of aging compared to lifting weights–at least on the cellular level.
Men and women typically reach their physical peak in their late 20's to early 30's. After this time, muscle mass, strength and flexibility begin to decline.
Can you still get ripped at 40? You can certainly lose fat and build muscle (which is what most people define as ripped) at the age of 40. It might take longer than it did at the age of 20, but you'll get there just as long as you're willing to put the work in, and you stay consistent.
So if your target body weight is 180 pounds and you exercise for 3 hours a week, you'd multiply 180 by 12—giving you a target of 2,160 calories a day. You can divide those calories into however many meals you want—three, four, five, or six—as long as you don't eat beyond your daily limit.
Jebsen Center of Exercise in Medicine. Activity is far more important than age in determining fitness levels -- and an active 50-year-old can be every bit as fit as a sedentary 20-year-old, says Ulrik Wisloff, Jebsen Center director and principle investigator of the study.
And if you exercise regularly, over time you will gain even more fitness benefits. “At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.
If you want to start bodybuilding, start gaining as much muscle mass as possible before you reach age 40. Consider resistance training like weightlifting, though these exercises provide you with an excellent option. But, you'll need to work as smart and as hard as possible.