Act your age. You may want to be 25 again, but your 45-year-old body can’t take it.

A personal trainer can help you to reach your health and fitness goals sooner
If you tweak your fitness plan as you age, you can stay strong and flexible and reduce the risk of injury. After all, the best workout is the one you actually do – and it’s hard to exercise if you hurt yourself.

The challenge at this stage in your fitness is not to get bored.

This program, devised by Ken Alan, a personal trainer and lecturer in kinesiology at California State University, Fullerton, emphasizes a variety of activities for cardio, weight training and flexibility.


Monday
Warm up for 3 minutes.

Medium- to high-intensity cardio activity, such as running, cycling, stair-climber or aerobics.

30 minutes.
Cool down for 2 minutes and stretch for 5.


Tuesday
Warm up for 3 minutes

2 Sets
8 to 12 lat pull-downs.
8 to 12 incline dumbbell presses.

2 Sets per leg
8 to 12 alternating forward lunges.

1 Set
abdominal crunches until you hit momentary muscular failure.

1 Set
back hyperextension to failure

Wednesday
Rest and recover.
Doing some low – to moderate-aerobic activity (walking, gardening, cycling) is
optional.


Thursday

Warm up for 3 minutes


2 Sets each
8 to 12 back rows.

8 to 12 incline dumbbell presses.
8 to 12 barbell squats.

2 Sets per leg

8 to 12 alternating forward lunges.

Stretch for 5 minutes.

Friday

Seven reps of interval cardio training:
alternate two minutes of fast-paced activity
(such as walking or
running, or using a stair climber or elliptical trainer)
with two minutes of mildly paced activity.
Should be
about 30 minutes.


Two minutes of cool-down.

Abdominal crunches: One set to failure.

Back hyperextension: One set to failure.

Stretch for 5 minutes

Saturday
Engage in a sport or leisure activity such as organized games (golf, tennis).


Sunday
Rest and recovery. Some low to moderate aerobic activity is optional.

A fitness plan tailored to 20s and 30s

A fitness plan tailored to 60s and 70s

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