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4 Ways to Stay Fit at 30

4 Ways to Stay Fit at 30

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    Mar 02, 2016   Author : admin

Posted in: FITNESS

For women, turning 30 is probably one of the most crucial things to ever happen to them; it has become more difficult to retain the youthfulness of yesterday with each passing year. It's where aging begins and it has taken a toll on you. But turning 30 should not be a problem since you can train yourself to keep your health in check.

If you are 30-something, it doesn’t mean that you will have a hard time doing physical exercises and experience a rapid destruction of muscle tissues. Not at all! At this age, your body has enough hormones to keep you in shape. 

It is the time when your physical abilities - endurance, strength, coordination and flexibility - reach full capacity. Of course, if you haven't done any exercise for a long time, it will be much more difficult to start. Nevertheless, everything is possible! 

1) Sprint-in-place

Begin with a warm-up run. This exercise can also be performed on a running track. Gradually increase the speed, adding vigorous arms movements. Drive your knees higher during the running. If you're a beginner, 20 seconds of this exercise will be enough for you. Trained persons can run for 30 seconds. Sprint-in-place helps to prevent weakening of the bones.

2) Side Burpees

This exercise accelerates a slowing metabolism. Side burpees is a great exercise to increase flexibility in the back, hips, legs, and core. It’s also a true muscle-toner, as it targets a great number of muscles in the body, since it’s a high-intensity exercise. 

Side burpees are a short burst, anaerobic exercise. Studies showed that burpees burn up to 50% more fat than conventional exercises, and can also increase your metabolism.

Lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in a plank position. Lower your chest to do a push-up. Bring your chest back up. Stand up, and then jump into the air as high as you can. Go back to the original position, add bending at the waist: alternate, touching the ground with your left hand, and then with your right hand. If you're a beginner, start with 8-9 reps. Ladies with previous fitness background can do 10-15 reps.

3) Dumbbell squat presses

Dumbbell squat presses work several group muscles at once, which makes your heart pump blood up and down to the working muscles. It’s also a great fat-burning exercise. 

Pick up a dumbbell in each hand and stand straight up with your feet at shoulder width apart. Slowly sit back into a squat until your thighs are parallel to the floor. Hold this position. Lift the dumbbells so that they are at shoulder height. Squeeze your glute muscles tight. Push straight up bringing the dumbbells directly overhead. Lower the dumbbells halfway down to your shoulders, and then return to the starting position.

4) If you are a beginner, 2-3 pound dumbbells and 10-15 reps will do for you. If you are a more advanced fitness lady, do 3 sets of 15, 12 and 10 reps each with 4-5 pound dumbbells.

Do not forget about a healthy diet. The overall condition of your body can be improved by better nutrition. Try to avoid taking in empty calories, do not drink coffee with milk and forget about sparkling water. 

Combine the mentioned-above set of exercises and a healthy diet, and you will be pleased to look at yourself in the mirror. You will feel much better, become more confident and appreciate the beginning of a new youthful life at 30!

Images: Independent Femme, LoveLifeLiveMag, Girls Gone Strong, Life Martini | MYC Writer: Polina Tikhonova

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