A fitness plan tailored to 40s and 50s
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. |
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Tuesday Warm up for 3 minutes |
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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. |
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Thursday Warm up for 3 minutes |
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2 Sets each |
8 to 12 back rows. 8 to 12 incline dumbbell presses.
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2 Sets per leg |
8 to 12 alternating forward lunges. |
Stretch for 5 minutes. |
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Friday Seven reps of interval cardio training: |
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Two minutes of cool-down. Abdominal crunches: One set to failure.
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Saturday Engage in a sport or leisure activity such as organized games (golf, tennis). |
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Sunday Rest and recovery. Some low to moderate aerobic activity is optional. |
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