Exercise from 30 – here’s how to keep fit!

What’s changing in your body and how you should exercise after 30

From ERDINGER Alkoholfrei
published: 08.09.2020

Changes are part of life – this also applies to your own body. In the 30+ phase of life, the body switches to a different mode: you need to strengthen your muscles differently now, because without training, degradation proceeds faster than in your 20s. Time to adjust your training and notice the changes. What happens to your body after 30? How to train properly from 30? We investigate these questions.

Changes from 30: What happens to my body?

Being young and feeling young are two different things. Until when you are considered young, this is measured by the biological changes in the body. This means that between the age of 25. and 30. When you have reached the peak of your performance at the age of 30. And after 30. When you reach the age of 20, your organism no longer functions as it did before: during long breaks from sport, your body breaks down muscle mass more quickly than it did in your 20s.

Feeling young, on the other hand, knows no biology. You can still feel young at 30, 40, 50 and 60 years of age. That youthful feeling from your 20s doesn’t just stick around, though. You have to do something for it – especially exercise! But what exactly changes after 30?

Most of your cells will have lost their natural function by the time you’re 30. The body’s metabolic processes reach their biological peak at the age of 30 – from then on they change. Your body then begins to break down more cells than it produces new ones. Until then, your body has continuously produced in hormone abundance and provided a hormone reserve. Now it slows down the excessive production and draws instead on these reserves. Don’t worry, the function of your organs is not limited, because your functional reserves are well filled. Still, your body switches to a less active mode than it did in your 20s, so now your daily physical activities are of great importance: It sends signals to your body that you still need your muscles.

As a rule of thumb, from the age of 30 onwards, a person loses. At the end of your life, with moderate physical activity, you will be approx. 0.5 to 1 percent muscle mass per year.

This is due to the decreasing levels of your growth and testosterone hormones. The good news is: a person who exercises regularly and is physically active massively counteracts muscle loss! Even people who have not been very active in sports can increase their muscle mass with continuous training sessions.

Sport from 30 – what you have to pay attention to

Were you already at the peak of your performance before you turned 30?. If you exercise before the age of 30, you will hardly notice the biological changes in your body. The situation is different if you only enter the sports business at the age of 30. If your body isn’t used to exercise, it may be a little hard for you to get into the flow at first. In this case, your physical inactivity and physical changes at 30 add up to an athletic hurdle to overcome initially. What stands in your way?

  • 1. Your condition. The alpha and omega, in order to be able to hold out for a long time with sporty units, is the condition. This consists of strength, endurance, speed and agility. With every workout your condition will get better, so stay on the ball!
  • 2. Your maximum pulse. The number of heartbeats you reach per minute at maximum load is called your maximum pulse rate. The older you get, the lower this value becomes and the lower your possible physical load during sports. This can be the reason why intensive sporting sessions become a strain. Nevertheless, you can raise your maximum heart rate through endurance training.
  • 3. Slower muscle building. The cellular changes in your body at 30 slow down the production of your growth and testosterone hormones, which are responsible for building muscle. It simply takes longer to build muscle. Regular strength units signal to your body that you need your muscles – used muscles are then not broken down and new muscles are even added. A balanced diet also provides your body with the right micronutrients and helps build muscle.
  • 4. Longer recovery times. Your body needs more energy to build muscle after exercise, so it also needs more rest and breaks to perform again. So plan more recovery time to perform even better in the following workout: supercompensation!

5 tips to keep you fit in everyday life:

  • 1. Ride a bike for short distances instead of driving a car
  • 2. Use the stairs instead of taking the elevator
  • 3. Take evening walks to end the day and clear your head
  • 4. Go to the gym with your best friend, partner – this way you’ll motivate each other!
  • 5. Do jumping jacks during the commercial break while watching TV: the small fat-burning unit for in between

A woman props her arms and legs on a sports mat. Her arms and hands are in the foreground. The legs are out of focus in the background

The right training from the age of 30. Year of life

It is never too late to start with the sport! Also from the age of 30. There are still plenty of ways to boost your physical fitness before you reach the age of 18. It’s important to maintain a routine that exercises your body several times a week.

Sports scientists advise that from the age of 30. Be active in sports between 2 and 4 days every week during the second year of life. Your weekly workout should consist of strength, endurance and relaxation sessions.

Don’t worry! That from your 30. The fact that muscle mass is lost more quickly in the second year of life does not mean that you can no longer build up new mass. Instead, what’s problematic are the rest periods when you’re not exercising: Muscles are broken down faster than they are preserved during a two-week break from exercise. Therefore regular training is important. With every unit of exercise, you’re signaling to your body: "Stop the muscle loss – now we’re adding new muscles!"

Sports from 30: What suits me?

As mentioned earlier, your training week is optimal if it includes strength, endurance and relaxation sessions. This does not necessarily mean that you have to go to the gym to keep fit. There are plenty of other sports that are guaranteed to be fun for you while maintaining your fitness level.

Many sports combine endurance and strength training, so you don’t have to train two units separately. For example, you can start with swimming – this will work almost all your muscle groups, kind of like a full body workout. You don’t have to stop your swimming training in winter, because you can easily continue training in an indoor pool. If you’re more of an outdoorsy type, cycling is a great way to get strong legs and ride beautiful routes at the same time.

Otherwise, how about running? The advantage of running is the independence (in terms of time). You are not bound to any opening hours or equipment. All you need is some motivation and your running shoes to go for a run. If you are a beginner in running, start with small running laps and increase slowly. Even a 20-minute running session strengthens your cardiovascular system and keeps you fit!

Another alternative that replaces going to the gym is bodyweight training. As the name suggests, you only train with your own body weight and really work up a sweat in the process. Whether you want to train your legs and buttocks, back, abdomen or arms, you can do it all with bodyweight units! And to really relax your body after the workout, you finish with a round of yoga for beginners:

Gentle flow for yoga beginners

You can vary your training units as you like. On our YouTube channel ERDINGER Alkoholfrei you will find many home workouts that you can incorporate into your training plan. And remember: every sports unit keeps you fit!

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