{"id":3924,"date":"2013-05-22T00:00:00","date_gmt":"2013-05-22T00:00:00","guid":{"rendered":"https:\/\/1millionbestdownloads.com\/fitness-how-to-get-super-fit-at-any-age\/"},"modified":"2013-05-22T00:00:00","modified_gmt":"2013-05-22T00:00:00","slug":"fitness-how-to-get-super-fit-at-any-age","status":"publish","type":"post","link":"https:\/\/1millionbestdownloads.com\/fitness-how-to-get-super-fit-at-any-age\/","title":{"rendered":"How to Get Super Fit at Any Age"},"content":{"rendered":"
Getty ImagesNobody ages backward. Now that we have that unpleasant fact out of the way, let's get to some good news: You don't need to be a genetically blessed model or have a plastic surgeon on speed dial to keep your body in remarkable shape. Instead, just dive into the closest thing we have to a fountain of youth: fitness. With the right workout strategy, one targeted for your age and physiology, you can fight back against the inevitable slowdown, build muscle and keep your weight in a happy place. Whether you're blowing out the candles on your 30th-birthday cake or planning a big 5-0 bash, follow our decade-by-decade game plan—based on advice from scientists, nutritionists and fitness pros—to get the body you want right now.<\/p>\n
Next Page: In your 30s<\/a> [ pagebreak ]<\/p>\n Fitness game plan:<\/b> While you need to continue with your cardio<\/a>, strength training—any exercise that puts progressively greater force on your muscle and bone—is more important than ever for keeping muscle mass and bone density at their peak, and fending off unwanted pounds. Think gradually working up to heavier dumbbells or adding more reps of push-ups. "The key to a better metabolism is breakdown and repair of muscles," Westcott says. The moves in our Ultimate Metabolism-Boosting Workout (page 44) are the perfect combination of cardio and resistance work.<\/p>\n Test yourself!<\/b> To check your overall body strength, get in the plank position. You should be able to hold it for at least 60 seconds. If you're in your 30s, raise the benchmark to 70 seconds. If you're in your 50s, lower it to 50 seconds. Retest yourself every four weeks after starting a strength program to see how your results improve.<\/p>\n Nutrition game plan:<\/b> Don't cut your calories any further. But do aim for balance in your meals, advises Sass, by focusing on foods rich in good carbohydrates (like fruit and whole grains), lean protein (fish, yogurt and beans) and healthy fat (avocado, nuts and olive oil). The carbs will give you the fuel you need to stay energized all day, while the protein and fat will help you heal and maintain the muscle that's so crucial to maximizing your metabolism in your 40s, Sass adds.<\/p>\n fitness-paddle-board<\/span> [ pagebreak ]<\/p>\n
fitness-yoga<\/span> , causing weight gain. If you skip out on strength training<\/a>, you'll likely lose another 5 percent of your muscle mass, Westcott says. But (deep breath!) these are just "ifs" and general rules. In fact, the average age of female participants in the Ironman World Championship is 41.<\/p>\n