Improve Your Health Blog

How you work out while you are in your 20s is different on how you should do your exercises after a few decades.

Exercise helps delay aging and help you deal with factors lie stress, heart disease, obesity, and diabetes. The longer you are active too, the lesser aging will catch up with how you look. Here’s how you can remain fit thru different stages of your life:

20′s

When you are in your 20s, your body is ready to deal with the workload of exercise. You can go for half an hour of cardio and half an hour of weights three times a week. You can blend this with 3 days a week of pure cardio by doing an hour of straight cardio regimen. Give your body a day to rest and recover.

30s

In your 30s you can do four times a week an hour of cardio and weights plus high intensity straight cardio for one day. One day is devoted for a good rest. During your 30s, the extra poundage does not come off that easily like before. Your metabolism will be dropping, muscle decreases, and fat increases. You really do not need a lot of calories to do your daily functions. Keeping fit is a bit harder but vital on this decade of your life.

40s

When you hit your fourth decade, you can do weight training for about an hour three times a week plus around 45 minutes of straight cardio five times in a week. One day is also devoted for rest. Notice that cardio work out is longer but involves lower intensity and impact exercises.

50s

Your metabolism during your 50s might be starting to crawl. Experts recommend that you do 20 to 40 minutes of cardio routine four to six times a week. The intensity of the workout should allow you to answer questions but not really chat. This is how you gauge your exertion. Add to this an hour of doing weights twice a week. Do not forget to do warm up and cool down exercises.

According to reports from the HealthDay News, video games like the Nintendo Wii can actually help keep seniors physically active. This is good news for a lot of overweight seniors who have difficulty keeping up with outdoor exercises. With the Wii and similar video games, they can now get their much needed exercise in the comfort of their own homes.

Although Wii activities can’t burn more calories than outdoor activities, researchers found that movement-oriented video games tend to motivate seniors more than difficult outdoor sports could. This is probably because they can control these movement-oriented games more than they could an actual game.

Certainly, these movement-oriented games help curb the growing health risks for this sedentary population. Thirty percent of males and forty of adult-females over 70 hardly get any physical activities. This is due to the fact that they’re hesitant about staying outdoors. These video games are good exercise alternatives, and a few studies have actually used the Wii to keep older people and those with disabilities fit.

Twenty-four obese men and women were outfitted for this study. They were all asked to wear wrist accelerometers so the number of calories they burn can be measured. Each test lasted for half an hour. According to their findings, a total of 20 to 176 calories can be burned playing the Wii bowling game. A team bowling game, however, proved to give less health benefits, only letting players burn 18 to 89 calories.

The Wii tennis game helped players burn 17 to 72 calories, while baseball helped senior players burn 22 to 155 calories per half an hour.

Running is among the top choices of people around the globe to stay In shape. A recent study in New York suggests that running in long distances is beneficial in keeping the blood pressure, the blood cholesterol and the blood glucose in its normal and healthy level.

In a survey done with a base of approximately 100,000 male and female subjects who ran, it was found out that those who ran in marathons were less likely to take treatment regimens for hypertension, diabetes and high cholesterol.

Dr. Paul T. Williams of Lawrence Berkeley Laboratory in California said that the results of the survey are suggesting that there is a great advantage in running in long distances. The study was published in the Medicine and Science in Sports and Exercise journal.

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