Below are three of the best workouts for 30s that will help keep you feeling healthy. In your 30s, you do not shed weight as easily as you used to since metabolism begins to drop. Start to look at routine exercise as a form of preventative medicine – one that can keep you strong and healthy for life. Always allow for one day of rest in between workouts. Let’s start.
Exercise regimen 1: Circuit Training
To keep your metabolism thriving, introduce circuit training into your regimen. The combination of resistance and cardio keeps your fat-burning mechanisms going for a longer period. If you are too busy to hit the gym, there are plenty of home-friendly circuit workouts you can find on the Internet.
The six-move circuit in the video above will rev your motor while leaving no muscle group untouched. You’ll sweat, get stronger, and have fun doing it. This is how full-body training should feel!
Perform 3-4 rounds with as little rest as possible between movements.
1. Burpee with side-to-side shuffle 8 reps
2. Split squat with shoulder press 8 reps
3. Decline push-up with cross climber 8 reps
4. Dumbbell front squat to rotational press 8 reps
5. Renegade row 8 reps per arm
6. Overhead reach with toe-tap leg extension 8 reps per leg
Exercise regimen 2: Pilates
If you just had a baby, pilates is a great exercise for postnatal recovery. Many studios have started offering pilates classes tailored to new mums to help strengthen the core and pelvic floor, areas that may have weakened during pregnancy. Some classes are even baby-friendly.
Below is a video on peaceful way to start the day with somewhat easy pilates moves. Do try this at home. Get the resistance band as well.
Exercise regimen 3: Weight Lifting
A study conducted by Harvard Medical School showed that aerobic exercise alone is not enough to keep your body in good shape. According to Dr Robert Schreiber, “unless you are doing strength training, you will become weaker and less functional” over time.
You do not have to go with high repetitions or weights. Switch it up so that your body does not get used to a routine.
Below are my other related articles that can help you in this journey.
Note: This article was adapted from that in Shape (www.shape.com.sg)