When people are good at something, they will keep on doing it. But when faced with a challenge, not everyone will keep on trying. For instance, if a person loves running, he may be able to run a 5-km circuit easily. But when you ask the same person to hold a yoga pose for 45-60 seconds, he might not be able to do it as effortlessly as running.
In fact, there are 5 elements of physical fitness. These are:
strength, which is focused on a person’s power;
endurance, which is focused on the time a person can keep on doing an activity;
flexibility, which is focused the mobility of a person;
cardiovascular endurance, which is focused on oxygen and heart pumping exercises;
and body fat composition, which is focused on converting fats to muscle.
The best fitness regimens try to incorporate all these components. Keeping fit is important at any age as it gives different benefits to the mind and body. There are exercise and fitness strategies which are ideal for people in their 20’s, 30’s, 40’s, 50’s, and so on. Here, we’ll be concentrating on the importance of fitness to people who are in their 20’s and 30’s.
The Importance of Fitness in Your 20’s
People at their 20’s are at the peak of their body’s greatest RMR or resting metabolic rate. This means that even while sitting still, the body keeps on burning calories. Some believe that this rate is because of genetics. But usually, it’s because of how active a person is.
At this age, there are fewer commitments and responsibilities. This allows more time for physical activities. Aside from this, the body keeps on building bones until the age 25. This process boosts the body’s ability to burn calories even more. When a person reaches the later part of the 20’s, he may notice some changes. For instance,frivolous eating habits may have a different effect on his body. Fortunately, the body can still bounce back, with regular exercise and a healthier diet.
A Healthy Habits to Begin in Your 20’s
Fitness is important, no matter what age a person is in. The 20’s is the best time to establish healthy habits. Now, people can still play around with different routines. They can also try new kinds of diets and exercise regimens. Here are some great habits to start while you’re at this prime age:
Introduce the body to strength training. Among all the fitness habits, this is the best one to establish and keep. Strength training is important as it targets many parts of the body, keeping it healthy and fit. Some examples of strength training exercises are lifting weights or bodyweight circuit training. No matter what type of variation you’re doing, this kind of training is beneficial for the body’s overall health.
Learn Pilates or Yoga. These exercises do wonders for the posture. Pilates or Yoga classes help improve the posture. This is especially useful for people who have desk jobs and sit around all day. These kinds of exercises have other benefits too, aside from flexibility. They promote calmness of the mind and body, allowing for better concentration.
When it comes to fitness, never take the easy route. The key to any exercise regimen is to know the proper form. Each kind of fitness program comes with positions and procedures. You need to follow them correctly. If not followed, it may cause injury. Either that or the person won’t get the desired results.
Mix it up. Taking the same classes – and only the same classes – over and over might become boring. People who do this tend to lose interest after some time until they stop going to the gym classes altogether. To make things more interesting, mix up the routine. Occasionally, try going to random gym classes. Doing this allows the person to learn something new and maybe even find another kind of training to do!
Don’t forget the stretches. Stretching is an important part of any routine. And it’s important to do this before and after the workout. Without stretching, the muscles tighten up. When this happens, injuries may follow soon after, especially as a person grows older.
Refuel after the workout. Working out is a big part of fitness, but it’s not the only thing. Fitness also involves eating healthy Nutrition foods, especially after working out.Within a half hour after a workout session, the body needs a combination of proteins and carbohydrates. The protein is important to help repair stretched or torn muscles. The carbohydrates replenish the body’s energy.
Pay attention. Probably the best thing a person can do for his/her body is paying attention to it. Being aware of the body and how it feels is key to remaining fit and healthy.
The Importance of Fitness in Your 30’s
After the 20’s come the 30’s, along with a lot of changes.By this time, strength training becomes essential. This is important because as soon as a person reaches the age of 30, muscle mass starts to weaken naturally. Each year, the body loses about 1% of its muscle mass. But, if a person keeps fit and remains active, this doesn’t have to happen. And this is where strength training comes in.
Women should start strength training at this age, if they haven’t started earlier. That’s because women need more effort to maintain muscle mass than men. This is because men have testosterone. It contributes to a lower percentage of body fat as well as more tissues for the muscles.
Being fit in your 30’s comes with a lot of benefits:
There’s a lowered risk of hypertension, high cholesterol, and type 2 diabetes.
It promotes stress relief as well as better sleep quality.
It enhances mental health.
It increases the density of the bones and decreases the risk of premature death.
As a person grows older, the motivation to stay fit becomes less and less. That’s why a lot of people need encouragement to do so. There are different reasons to motivate a person to start healthy fitness habits. These include:
keeping a healthy and ideal body weight;
reducing the risk of developing diseases;
being a great role model for your kids;
and so much more.
Keeping fit helps the body stay young, both inside and out. It’s also beneficial to the body long-term.
Healthy Habits to Begin in Your 30’s
When a person is young, it’s a lot easier to lose weight, build muscles, and stay healthy. Unfortunately, it gets harder as time goes by. People who want to be fit by the time they reach their 40s and 50s should start early. Establish healthy habits and keep them even as you age. Here are some habits to start at this age:
Make time for exercise. For people who don’t include workouts in their daily routine, this is the first and most important step. People who can’t find time to work out in their 30’s will find it even harder to do so in their 40s and 50s. Making exercise a part of the daily routine is key to staying fit.
Regularly replace your running shoes. When it comes to running, people often grab their favorite pair of shoes and go. But, this isn’t the healthiest thing to do. Typically, running shoes used regularly wear out within 6 months. So, it’s important to replace running shoes every 6-7 months or so. This reduces the risk of acquiring stress injuries which a lot of runner’s experience.
Increase water intake. This is a no-brainer. Water is essential to keep the body healthy. Without enough water, the body tends to age faster, have a slower rate of metabolism, and many other issues. People who drink a lot of water while they’re young can slow down the effects of aging.
Make strength training a regular part of yourroutine. We cannot stress this enough. As a person ages, the body loses strength and muscle tone. The fewer muscles the body has, the fewer calories it’s able to burn each day. If a person wants to stay fit and in shape, strength training should then be a regular part of the routine.
Vary the routines. Just like when a person is in his 20’s, too much routine doesn’t do any good. Varying exercise routines make them more interesting. Also, people who switch up regimens may find exercising more enjoyable. After all, doing the same thing over and over is never a good thing.
Have fun with fitness. At this age, working out may seem like a chore. But, people who have fun working out are more likely to stick with it than those who don’t. It’s a lot easier to perform fun activities. There are many ways to make exercise routines fun. Changing up the routine, trying a new class or even listening to great music are some ideas. Making the work out fun is easy when you work with your preferences.
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G Sai Teja
Wellness Consultant
Very Informative and useful… Keep it up the great work.
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