Stay Fit and Toned in Your 30's - Key Details You Ought to Know

Published: 05th May 2011
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The thirties are a peak time for any woman. It is the age when they are busy with their careers and have ascended to a higher step in the promotional ladder. At this time, they are already in the thick of domestic family life as they juggle their work obligations with raising school age children and playing the role of wives to their husbands. In most cases, the responsibilities women in their thirties face often leave them with precious little time for themselves, much more for exercise.

However, exercises for women in their thirties are a must if they want to avoid the shock that greets them when they turn forty and realize that the flab that has already accumulated stubbornly refuses to go away. What women in their thirties must realize is that a strong and fit body at this point in their lives plays a great role as to whether they will age gracefully or not. When a woman does not observe a regular workout program at this time, her metabolism will eventually slow down, her bone and muscle mass will decrease and fat build up will become inevitable. This becomes potentially problematic as all sorts of problems creep up when all these start happening.

Aside from carefully watching her diet, exercises for women in their thirties should involve those that develop her core muscles and develop her overall muscular strength. Thus, abdominal, back and pelvic muscle exercises for women in their thirties serve to increase strength and improve function in these areas. Sit ups, crunches, push ups, planks and pull ups as well as jogging and cycling serve to strengthen the core so that day-to-day activities such as lifting or walking are done efficiently and with reduced risk of injury. Stability ball workouts also accomplish this same goal. For those who can afford it and have the time for it, enrolling in a regular Pilates or Yoga class is a great way to strengthen the core.

Resistance training is another exercise for women in their thirties that shed excess fat and forms lean muscles. When you observe a regular strength training regimen at least two times a week, you work towards shaping your body and maintaining that shape even as you age. High intensity interval training or HIIT is also a very effective regimen for those who want to fit an exercise program into their busy schedules. With HIIT, you alternate periods of high intensity workouts, such as sprints, with short periods of rest, such as jogs or walks in the short space of 15 minutes. To do sprint interval training, run for one full minute at high intensity and jog for 30 seconds and alternate your exercises this way until the 15 minutes are up. This exercise does not take up much time and is highly-effective in burning excess fat.

So when you're already in your thirties, don't let your hectic schedule prevent you from squeezing even just 15 minutes of exercise each day. Stay fit and toned in your thirties. Observe a regular workout schedule.

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