The complete guide to staying in shape in your 20, 30, 40 and 50 years

    Abdulaziz Sobh

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    There is no secret to living a long and healthy life. You can be as fit in the 50s as in the 20s. All you need is time and exercise. Use this guide to become your strongest and fittest, no matter how old you are.

    Your 20 years

    The breakdown

    This is the time to find out what exercise or sport is best for you. You are in good physical shape, so trying new things will never be easier. His muscular mass, bone density, and aerobic capacity are in optimal conditions.

    "Men should take advantage of this power by incorporating resistance training with explosive and plyometric exercises to get fit and be strong," advises David Leith, a biokinetist at the Sports Science Institute of South Africa.

    Your game: train smart

    The type of precise training you should do will vary according to your training objectives. To stay strong and fit, follow this formula:

    Incorporate a regular resistance training (at least three times a week, with emphasis on functional movements that allow your joints a full range of movement).
    Easy aerobic training two or three times a week.
    HIIT once or twice a week.
    Include the "stability" of basic injury prevention or mobility exercises. These can be done as individual sessions such as yoga or Pilates, or used as a warm-up or cool down for your main workout.
    Do not let your youthful enthusiasm take hold of you. Progressively increasing your training is crucial to prevent injuries. Leith warns against overtraining. "This happens often in people who are starting a new sport, especially running, which leads to recurrent problems and more serious injuries."

    Your 30 years

    The breakdown

    Life becomes more complicated for you in your 30 years. You have formed a family and you have increased your responsibilities at work. Not only is it difficult to find the time to train, but the training itself becomes more difficult. Your metabolism begins to decrease and the gain of body fat occurs faster than before. Leith warns men at this age against falling into their training habits. "Detraining occurs quickly, and starting over is difficult, both mentally and physically." He recommends that you train more efficiently over time to make sure you're fit.

    Your game: plan ahead

    His biggest commitments mean he can find himself with less time to train. Leith advises you to plan your sessions in advance so that when you arrive you are ready to take action.

    Focusing on shorter sessions will be more rewarding and feasible, ensuring adequate rest time between sessions.

    He recommends that you re-evaluate your training load to make sure it is still feasible. If you have little time, he advises you to avoid splitting your sessions between the upper body and the lower body. Instead, perform more full-body workouts, and combine strength and endurance in a single session.

    Includes quick spin sessions in your training. Alternatively, make short, quick runs.

    Your 40 years

    The breakdown

    Your experience of the previous two decades will serve you as you continue to train at this age. In his 40s he runs the risk of developing chronic diseases, such as diabetes and high blood pressure. Along with a healthy diet and proper sleep, exercise becomes a form of preventive medicine to prevent these diseases. Leith says that maintaining regular endurance training and proper loading activities, such as running and walking, is essential to prevent sarcopenia (age-related muscle wasting) and osteoporosis (reduced bone mineral density).

    Your game: focus on mobility

    In his 20 years, he could skip exercises of flexibility and stability without suffering the consequences; Now, that decision could cost you your range of motion.

    The long days of sitting behind your desk often result in low back pain and restricted movements, which makes mobility exercises essential. "While maintaining other endurance training and cardiovascular training, it is important to do a regular job of stability and activation to promote postural alignment and joint mobility," says Leith.

    But mobility exercises are not only good for your joints; they will allow you to carry out your surveys better. Leith recommends that you include them in your warm-up before your resistance training sessions.

    For men who focus primarily on gymnastics training, Leith suggests performing more full-body sessions with composite lifts. These will provide the greatest benefit for your training goals.

    If you have returned to training after skipping the gym at age 30, Leith recommends that you increase your weight training progressively, as well as someone 20 years old who is new to training.

    Your 50 years

    The breakdown

    You have reached your golden age. But this is not the time to hang up the gloves. Instead, adjust your training to match what your body can do. With the decrease in muscle mass and bone density, you are no longer exercising to look good; You are exercising to avoid major injuries (and to stay alive). Your joints are your biggest problem at this age. Prevent falls and fractures by incorporating balance training and proprioception in your routine.

    Your game: quality over quantity

    At this age, the quality of your training is more beneficial to you. This means performing exercises in the form of sound and through a full range of movement. "Be careful not to hurt yourself and do not rush your training," advises Leith. He recommends maintaining adequate warm-up with dynamic stretching and cooling with static stretching.

    Regular resistance training is your friend at this age. Include at least two sessions per week in your routine to compensate for the decrease in muscle mass and bone density. Concentrate on functional movement patterns that facilitate the performance of daily activities.

    Modify your exercises if you have problems with your joints: use less weight or incorporate water training into your program.

    Try to maintain a regular cardiovascular workout, three to four times a week, for 30 minutes per session. Keep these interesting sessions going outdoors for a walk for one of these sessions.