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Best Workouts For 40s

Last Updated 14 April 2019

Below are three of the best workouts for 40s that will help keep you feeling healthy. In your 40s, you are at a crucial time as hormones change, metabolism slows and lean muscle mass decreases. Your entire body composition begins to change, and you will probably see it first in the midsection.

It is a time to focus on strength and bone health. You may find that you have to slow down and that is okay. Focus on holding positions in exercise for longer and with more intensity.

Exercise regimen 1: Weight-bearing Exercises

Weight-bearing exercises make you move against gravity while staying upright. Some of the best exercises include hiking, training on the elliptical and using resistance bands.

According to the National Osteoporosis Foundation in the US, about half of women over 50 will break a bone as a result of the disease. Because of this, prevention is the best medicine.


“Famous” Physical Therapists Bob Schrupp and Brad Heineck present the 10 Best Exercises for Osteoporosis or “Weak Bones” in the video above. See video for instructions on the following exercies:
– Walking
– Squats
– High marching
– Forward lunges (do not allow knee to go past foot)
– Side lunges
– Step ups
– Wall push-ups
– Add Thera-Band to squats, add arms
– Side steps with Thera-Band

Exercise regimen 2: Low Intensity Cardiovascular Activities

Keep up with the cardio to keep your heart healthy, but go easy on your joints. Try doing lower impact activities for a longer period of time, such as going for long power walks, rather than short, high-intensity ones like sprints. If you have access to a pool, then opt for doing a few laps each morning. Below is video is a fun, low impact exercise that you can also try out.


Exercise regimen 3: Planking

While planks and plank modifications are great exercises to do at any age, they become extra important when you are fending off early signs of back pains.

Strengthen your abs, back and glutes to protect your back. While exercises such as crunches or Russian twists target specific parts of the midsection, planks engage your entire core.


Below are my other related articles that can help you in this journey.

– Watch This On How To Use Smith Machine
– Pros and Cons About the Popular Smith Machine For Your Home Gym
– Here’s The 10 Best Weight Racks

Note: This article was adapted from that in Shape (www.shape.com.sg)

Filed Under: Body Building Tagged With: best workouts

Best Workouts For 30s

Last Updated 14 April 2019

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.

– Watch This On How To Use Smith Machine
– Pros and Cons About the Popular Smith Machine For Your Home Gym
– Here’s The 10 Best Weight Racks

Note: This article was adapted from that in Shape (www.shape.com.sg)

Filed Under: Body Building Tagged With: best workouts

Best Workouts For 20s

Last Updated 14 April 2019

Below are three of the best workouts for 20s that will help keep you feeling healthy. In your 20s, you are working your way up the career ladder but still have loads of energy. Hence, when it comes to working out, you can push – really hard. The trick is to not abuse your body. Let’s start.

Exercise regimen 1: Resistance Training

Combat long hours at the office by strengthening your shoulders to improve your posture. Prevent chronic upper body pain and tension headaches by strengthening your trapezius, the muscle group that stabilises your shoulders.

Physiotherapists suggest simple weighted exercises such as bent dumbbell rows.

Resistance bands are integral tools for doing isometric exercises. Learn about resistance bands and isometric exercises. Below are the 2 type of bands that will help you in this.

Recommended for Him:
Recommended for Her:


Exercise regimen 2: Yoga

Yoga stretches and strengthens the body while helping to balance your emotional state. Depending on how you are feeling, doing yoga can help regulate emotional states – various styles of yoga can either help you feel energised or help in winding down after a long day.

If you want an more in-depth training, try out this 3 Week Yoga Retreat Workout Program (in 30 Minutes Or Less) that is reviewed positively by more then 290 people. This program includes: Nutrition Guide, Class Calendar, Quickstart Guide, Beginner Basics, and Pose Tracker. It also has Step by step expert instruction with 21 unique classes (each 30 minutes or less) Perfect for beginners


Exercise regimen 3: High Intensity Interval Training (HIIT)

Take advantage of your body while it is at its peak. Challenge yourself to intense workout classes that push your body to its maximum. Make sure to pencil in rest days and do not subject your body to constant abuse.

In the video above, celebrity fitness trainer Donovan Green shows Dr. Oz how to maximize fat burning with a 7-minute high intensity interval workout. Those 7 minutes training are as follow:

-1st minute: Jumping Jacks
-2nd minute: Dynamic full-body stretch
-3rd minute: Front kick squat
-4th minute: Seated arm curl overhead press
-5th minute: Side step chest fly
-6th minute: Knee lift with side bend
-7th minute: Kick back punch

Note: This article was adapted from that in Shape (www.shape.com.sg)

Filed Under: Body Building Tagged With: best workouts

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