3 exercise principles to stay in shape in your 30s

As you enter your 30s, your body is no longer as energetic as it was in your 20s. During this period, your metabolism slows down, your muscle mass begins to decline by 3-8% every 10 years, and your connective tissue becomes less elastic.

However, this is also a very important stage to prepare health for the next 30 years. Exercising properly during this period not only helps maintain body shape, slow down the aging process of bones and muscles but also prevents many dangerous diseases, according to the health website Healthline (USA).

Back exercises burn a lot of calories because the back muscles are a large muscle group.

PHOTO: AI

For exercise to truly bring health benefits, people in their 30s need to apply the following principles:

Strength train at least twice a week

Health experts recommend that adults regularly do strength training exercises, such as weight lifting, squats, and push-ups. The rule of thumb is to ensure each muscle group is trained at least twice a week.

Warm up 5-10 minutes

Warming up is an extremely important step. Warming up prepares the body's muscle groups for high intensity exercise, increases blood circulation and stimulates the nervous system. Some evidence shows that warming up properly can reduce the risk of muscle strain and ligament tear by up to 30%.

One thing to note is that practitioners should prioritize dynamic movements such as brisk walking, joint rotation, squats without weights and should not stretch for too long because it can temporarily reduce strength.

For many people, at the age of 30, the shoulder and knee joints are often under a lot of pressure due to the nature of their work, especially for desk workers who have to sit a lot. Therefore, they need to prioritize warm-up exercises that rotate the shoulder, arm and hip joints to stimulate the flexibility of these joints. After the workout, take 3-5 minutes to walk and breathe slowly to bring the heart rate and blood pressure back to normal. This habit helps limit dizziness and lactic acid accumulation after exercise.

Combine cardio

Many people who go to the gym focus on weight training to gain muscle and often ignore cardio exercises such as running and cycling. In fact, these cardio exercises are still very important for health and should be combined with weight training.

Cardio exercises can be done last in the workout, after completing the weight lifting exercises. The appropriate cardio duration is from 10 minutes or more, depending on the physical condition and needs of each person. In particular, jogging or cycling will help increase fat burning, increase endurance, and improve heart and lung function very well, according to Healthline (USA).

Source: https://thanhnien.vn/3-nguyen-tac-tap-luyen-de-giu-dang-trong-do-tuoi-30-185250629133347896.htm