7 Amazing Tips To Change Your Workout Routine In Your 30s
If you are moving towards 30s and following the same workout routine, then it’s time to improve it. Here we have 7 tips to change workout routine in your 30s and get the amazing health benefits.
Most people like to maintain the same workout routine year after year. But as we start getting older, our bodies change and this routine must change along with it.
If your workout routine is kept the same, it can lead to plateaus and gives no further benefits. If you’re in your 30s, chances are you want to improve your workout routine.
It’s easy to get stuck into a monotonous routine and not change it. Even though you might be looking for suggestions on how to create a new exercise regimen and modify what you’re doing, and maybe even need a little help to start out.
So, in today’s blog, I will be discussing tips on how you can change your workout routine when you reach your 30s.
But before starting let me tell you that if you are trying to incorporate some exercise in your workout routine, you need to wear comfortable and sweat-wicking gym outfits in order to make your exercise session more convenient and progressive.
1. Incorporate HIIT workouts into your routine.
You’ve probably noticed that the secret to getting your body in good shape is to find an exercise routine that works for you. Just because you find what works for you now, doesn’t mean it will always work.
As we start aging, our bodies change and respond differently to exercise. That’s why incorporating high-intensity interval training (HIIT) into your workouts can have nutrient advantages in your 30s.
Other than that, there are lots of health benefits of HIIT workout includes:
- Improved cardiovascular health
- Decreased body fat percentage and overall weight loss
- Improved muscle mass
- Increased energy levels
So, try to incorporate intense exercises in your routine which include burpees, squats, lunges, mountain climbing, and push-ups, followed by a few seconds of rest.
Moreover, if you incorporate the HIIT workout with cardio exercise you will get more health benefits.
2. Incorporate low-impact workouts.
As you age, you need to keep some factors in your mind while deciding how to shape your body. You need to think about which way of workout is best suited for your body type especially if you are over the age of 30.
Low-impact exercise routines have become really popular in recent times, as more and more people have started using them in the past five years or so.
A lot of these routines originated through different training ideas of individuals who utilized them for their own workouts.
Low-impact exercises are easy on your joints as well as on your muscles and are the best way to get in shape by reducing weight.
These types of workouts are also great for people who are just starting out on a fitness program because it gives them a chance to build up their endurance gradually.
3. Make a plan for your exercise
When you reach your 30s it’s important to make an exercise routine that must engage the maximum muscles of your body.
When you reach your 30s it’s important that you should be looking after yourself even more than before. This is the reason why it is important to make a plan for your workout when you reach your 30s.
Before starting your exercise plan you need to be sure to warm up with 5-10 minutes of cardio. This will help you to prevent injuries and improve your overall performance during the workout.
Start off slowly by doing one or two repetitions of each workout before increasing it to three sets. Also, if this is your first time working out, you must start off with no more than 10 pounds of weight.
After a few weeks, increase the weight by 5 pounds and repeat the exercise until you reach 25-30 pounds. This will help you gauge how much weight you must be using.
4. Perform a core workout.
For those who are interested in staying fit and healthy, it’s important to perform core workouts when you reach your 30s. There are certain reasons for performing the core workout in your 30s.
Most people suffer from back aches because of a weak core. This is due to sitting for long hours at a desk and not engaging in any type of physical activity.
So by performing core workouts regularly, you can strengthen your abdominal muscles and overcome the risk of suffering from back pains.
Moreover, as I discussed before, in order to make your exercise session more fun and easy going you must be wearing lightweight and high-quality gym attire so that you can get the most out of your workout.
5. Resistance training workout
Resistance training workout not only improves muscle strength but also improves bone density, encourages healthy and fast tissue repair, improves your balance and coordination, and burns calories also.
As you reach your 30s, your muscle mass naturally decreases due to a process that is known as sarcopenia (so does bone density). That means when it comes to muscle strength and bone density, an increase in resistance training can assist in counteracting this natural decline.
Resistance training triggers your muscles by assisting them to contract against an opposing force (e.g., dumbbells or weight machines). This act creates micro-tears in your tissue, which then encourage the body’s natural healing process.
6. Weight lifting at least a few times a week.
In your 30s it’s important to lift weights a few times a week( 2-3 times). This will help them to maintain bone mass density and also help in the prevention of osteoporosis that strikes the older population.
Also, there is a one percent loss in muscle mass when the individual reaches their 30s. But fortunately, you can improve the density of your bones and also your muscle mass if you get yourself indulged in weight lifting a few times a week.
7. Recovery time
After your exercise session, your body needs time to recover. For example, if you run three miles, you want your recovery time to be long enough for your body to replenish its water and oxygen supply and restore your heart rate and breathing patterns back to normal.
The recovery time required varies for each person. The University of New Mexico recommends that an individual should give their bodies at least one day of recovery after exercising four days in a row.
So when you get tired you must listen to your body, and give it enough time to rest to make it ready for your next exercise session.
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