Many of us want to stay in shape as we age but, once the natural fitness of our early 20s goes, it can be difficult to know where to start.
But the key is to know which types of fitness are best suited to your body’s ability at different stages in life.
Experts at Circuit Society, a London-based fitness brand, spoke to FEMAIL about the best workouts to do in every decade, from HIIT in your ‘performance’ decades of your 20s and 30s to cycling and pilates in your 60s and 70s.
‘The key to sustaining high fitness levels, over a long period of time, is listening to your body,’ explained Kris Pace of Circuit Society. ‘Your body changes as you age, and so your training must also.
Experts at Circuit Society, a London-based fitness brand, spoke to FEMAIL about the best workouts to do in every decade, from HIIT in your ‘performance’ decades of your 20s and 30s to cycling and pilates in your 60s and 70s (stock picture)
‘This doesn’t mean you can’t apply yourself in the same way, it just means you have to adapt with the changes you see and feel in your body.
‘Low impact exercising – taking the pressure of your joints and bones – will benefit you both in the short- and long-term. Your back and knees will need looking after, whether you’re 18 or 78.’
‘Do your research, get informed, and take your time when looking to take on a new way of exercising. Keeping your routine consistent is what will give you long-term results, both physically and mentally – and never forget the saying ‘you can’t out-train a bad diet.’
Here, a look at the exercises to do at every age…
If you’re in your… 20s-30s
Types of workouts: HIIT, Crossfit,
Types of exercises: Compound strength-training exercises such as Dumbbell Thrusters, Kettle Bell Swings, Deadlifts. Interval cardio training such as treadmill sprints and boxing
For most people these will be the ‘Performance’ decades.
Whether people are training for specific sports, fitness competitions, mental wellbeing or just to feel good on holidays, these years will likely be the ones where we train at the highest intensity,
Some form of HIIT training would benefit us greatly in these years.
Higher intensity cardio and strength training will develop strong heart and lungs and build the muscle mass that will benefit us so greatly in later decades.
If you’re in your… 40s-50s
Types of workouts: Lower-impact HIIT, structured strength-training programmes
Types of exercises: Airbike and Ski-Erg cardio intervals.
Most people will be able to continue HIIT into these decades but for most of us these decades will be our ‘Maintenance’ years, aiming to make sure we maintain the strength, fitness and mobility that we built in previous years.
Keeping your mind sharp and clear is also a massive reason why people continue training in these years, especially as they tend to be the years where you’re at the sharp/decision-making end of your career.
We may seek lower impact forms of cardio such as the Airbike or the Ski-Erg, which allow us to maintain the intensity in our cardio training without the impact of running or similar.
Strength training will remain crucial as we aim to maintain our bone density and muscle mass as we age.
The 40s and 50s are your ‘maintenance years’ and people will be building on the results of how much exercise they performance in their early years (stock picture)
If you’re in your… 60s-70s
Types of workouts: Cycling, Incline walking or jogging, TRX, Pilates, Yoga,
Types of exercises: TRX Squats, BW Plank
We will inevitably slow down as we age, but that really doesn’t mean that we should stop training.
How we train will depend on what, if any, physical restraints we have. These are the years where we may need to ‘Adapt’ our training.
For most, this will mean a considerable reduction in impact exercises and a gradual reduction in high-intensity cardio, and for most of us it will involve working around any physical ailments or injuries we may have.
We are likely to be more focused on our overall health rather than our performance ability.
TRX and suspension training can assist us to perform exercises that we may be struggling with, Pilates and Yoga can help us maintain our mobility and strength and low-impact strength training will be as important as ever to maintain muscle and bone density.