Fitness In Your 20s, 30s And 40s
The 20-year-old workout
Watch what you eat and get at least 30 minutes of weight training followed by 30 minutes of cardio at least three to five times per week. The great thing about being in your 20s is that your body is so strong, your muscles are working for you and your human growth hormone levels are high, making it easy to lose body fat and maintain muscle mass.
The following three exercises are great to do in this decade for total body strength. They are also good to do in other decades; they're just easier on your joints in your 20s. Invest in a heart rate monitor now so you know the intensity of exercise and how many calories you burned.
Begin in a standing position. Begin to squat and position your body with your hands on the ground. Extend your feet back in one quick motion to assume the plank position. Return to the squat position in one quick motion and return to an upright standing position. Do three sets of 10 to 15 aiming to keep your heart rate up.
The forearm plank
The plank provides a great warm-up that engages all the muscles of the core. Begin by keeping your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Hold the position 15 to 60 seconds on your forearms. To increase the difficulty of this movement, alternate lifting one leg up behind you while maintaining your posture for 10 seconds and repeating on the other side.
The bridge exercise isolates and strengthens the gluteus muscles (butt) and hamstrings (back of the upper leg) and is a good core strengthener that targets both the abs and the low back muscles. The bridge exercise is considered a basic rehab exercise to improve core and spinal stabilization.
To perform it, lay down on your back with your feet hip-width apart on a mat or a flat, level surface. On an inhalation, curl your tailbone under, press down with your heels and raise your pelvis off the floor. Press your shoulders down and lift your ribs up. Stay in this position as you continue to breathe for 30 to 60 seconds. Release and roll down slowly. Repeat two to three more times.
Up next: The 30-year-old workout >>