1. Targets shoulders, mid-back, glutes and thighs ●
Side Lunge With Upright Row
Hold a dumbbell in each hand with palms facing thighs, toes pointing out. Take a big step out to the right side with right foot; bend right knee about 90 degrees and keep it aligned with toes; keep left leg straight. At the same time, lift elbows until weights are at chest level; keep shoulders pressed down. Lower arms and step back to start. Do 8 to 10 reps; switch sides and repeat.
fight BE A SUCCESS STORY! GET STRONG, SLIM AND TOTALLY SEXY IN YOUR + l l
20 S 30 S 40 S
atanyage At FITNESS, we get more letters asking for the secret to looking and feeling your best at any age than anything else. So we went to the experts to find out how to overcome the biggest hurdle women face—a slowing metabolism, which begins to falter in your 20s, then decreases 2 to 3 percent in your 30s and another 2 to 3 percent in your 40s. Our age-specific workout plan by trainer Kathy Kaehler, author of Fit and Sexy for Life, is designed to keep your metabolism humming in every decade with a combo of multi-muscle strength moves and fat-fighting cardio. Give it a try and you’ll see a difference in your endurance, power and flexibility—and waistline—in just a few weeks.
BY NICOLE DORSEY-STRAFF
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PHOTOGRAPHS BY DORIT THIES
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YOUR FITNESS 411: Your 20s is often a time of adventure, so take advantage of this need to explore by trying new types of workouts. “It’s the perfect age to power through all types of activities, because your body is highly resilient,” says Kaehler. Beware of doing too much, though—overtraining and injuries are your biggest hurdles.
YOUR CARDIO PLAN: Aim to do four to six days of moderate-intensity aerobic activity for 45 to 60 minutes. “Longer workouts will help you build endurance and burn fat,” says Michele Olson, Ph.D., a professor of exercise physiology at Auburn University in Montgomery, Alabama. Switch up your routine—spend 10 to 15 minutes alternating between activities like the treadmill, bike or jumping rope. Now’s also a good time to train for a sprint triathlon, 10K race or a half marathon.
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YOUR STRENGTH NEEDS: Strength-train one or two days a week, doing two or three sets of
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each move. “Always lift enough weight to struggle through your last three repetitions,” says Kaehler. “If you can easily do 15 reps, gradually increase the amount of weight you're lifting.”
4. Targets shoulders, arms, chest, back, core and glutes
3. Targets abs and obliques ●
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Plank Push-Up Rotation
a. Begin in a full push-up position, abs pulled in and hands in line with shoulders, forming a straight line from head to heels. Do one push-up. b. At the top of the push-up, rotate your body to the left, balancing on right hand and outer edges of right foot as you extend left hand toward sky. Keep your abs engaged to help you balance, then slowly lift left leg an inch or more; hold for 2 counts. Return to starting position and rotate to opposite side. Repeat sequence 5 times.
Dumbbell Cross-Crunch Reach
Hold a light dumbbell in each hand and lie faceup with legs perpendicular to mat. Contract core muscles and lift shoulder blades off the ground, reaching right hand toward left toes. Hold for 2 counts, then lower; repeat, reaching left hand to right toes. Do 10 reps per side.
S T Y L I S T : B O RY TA N . H A I R A N D M A K E U P : I R I S M O R E AU F O R C L A R I N S . P R A N A S P O RT S B R A . E Q S H O RT S . A S I C S S H O E S .
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2. Targets shoulders, arms, back and glutes ●
Straight-Arm Press-Back
a. Stand with feet hip-width apart, holding light dumbbells at sides. Sink hips into a squat. Keeping your back straight and abs tight, lean forward from hips, and extend arms in front of you to shoulder height, palms down. b. Press arms toward hips and behind you, so palms face up at the top. Return to start and repeat. Do 6 to 8 reps.
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YOUR FITNESS 411: Family and work commitments often heat up now, leaving you significantly less time to exercise. Solution: Do interval workouts, which burn more calories in less time while preventing boredom. And if you haven’t made weight lifting a priority yet, now is the time— your future bone density depends on it. YOUR CARDIO PLAN: Aim for two or three days of interval training by running/walking outside or by using any type of cardio machine (bike, treadmill, elliptical). Intersperse 3 moderateintensity minutes with 1 minute of all-out exertion for a total of at least 30 minutes per session. Or check out circuit-training classes or videos that mix intervals of weights and cardio. And add one more day of about 45 to 60 minutes of steady-paced cardio, such as a brisk walk.
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YOUR STRENGTH NEEDS: Weight-train on two nonconsecutive days per week using moderate to heavy weights; do three sets. “Weight training with heavier weights will help you develop more muscle mass—which is precisely what you’re starting to lose,” says Olson. “The more muscle you can create now, the more efficient your metabolism will be.”
5. Targets shoulders, arms, chest and core ●
7. Targets chest, core, glutes and thighs
Balance Push-Up
Begin on all fours, hands under shoulders and knees under hips. Extend left leg behind you at hip height. Balancing on right knee and right hand, extend left arm behind body and keep extending both limbs throughout the repetition. Slowly lower chest to ground, bending right arm, then straighten arm to return to start. Do 8 to 10 reps on this side, then switch.
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Bridge Chest Press
Lie faceup holding a dumbbell in each hand, palms facing in and elbows bent close to chest, knees bent with feet on ground. Lift hips 4 to 6 inches, squeezing glutes. Extend arms over chest; hold for 3 counts, then slowly lower weights back to start. Repeat chest press, keeping hips lifted throughout the set. Do 10 reps.
8. Targets biceps, glutes, quads and hamstrings
6. Targets front and inner thighs, butt, hip flexors and core ●
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Side-Lying Leg Scissors
Lie on right side, supporting head with hand. Bring left hand in front of chest and contract abs. Extend legs, keeping body in a straight line with hips stacked, and lift legs several inches off ground. Bring right leg forward and left leg back without moving hips. Hold for 2 counts, then switch legs. Continue, keeping legs lifted a few inches. Do 15 reps per side.
the secret to staying at any age
YOUR FITNESS 411: You need to stay even more active now with the onset of perimenopause [the period in a woman’s life just before menopause], says Olson. “As estrogen levels decline, fat storage settles at the abdomen, which makes more fat circulate closer to the heart—a leading cause of heart disease,” says Olson.
Whether you’re 25 or 55, it pays to stretch your muscles. As you age, less blood circulates to your joints and calcium deposits can form, leading to stiffer muscles and joints. “Take up activities like yoga and Pilates in your 20s and 30s to tune into the mental and physical benefits of these exercises,” says Olson. “As you get into your 40s and 50s, stretch daily, and try different styles of yoga to bust stress.”
YOUR CARDIO PLAN: Focus on 45 to 60 minutes of moderately paced aerobic workouts three to five times per week. To keep your bones strong, opt for mostly weight-bearing exercise such as walking or jogging. Whatever you choose, though, know that you’re helping your head as much as the rest of you. “Aerobic exercise is crucial in your 40s to help relieve stress, improve sleep and combat potential weight gain,” says Kaehler. YOUR STRENGTH NEEDS: Strength training is actually more important to your body now than it was 20 years ago. That means lifting weights three times a week, doing two or three sets per exercise. Do the first set at a lighter weight to warm up working muscles, then lift weights heavy enough so the last few reps are challenging. “This helps prevent injuries,” says Olson.
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Lunge Kick With Biceps Curl
Stand with feet hip-width apart, holding dumbbells at sides. Lunge back with left foot (not shown), bending right knee 90 degrees. As you stand up, kick forward with left leg while curling weights toward shoulders. Repeat lunge/kick/curl combo for 10 reps on this side, then switch legs.
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