You can workout whatever your age, just make sure you do what your body can handle
Shocking, new statistics have revealed that one in ten of us have done absolutely no exercise in a decade.
Twenty-one per cent of those asked also said the last time they were physically active was at school, college and university and many more abandon trying altogether by the age of 56.
However, with stars including Carol Vorderman and Helen Mirren proving you can look fantastic over fifty, it seems it is possible to maintain a healthy physique, so long as simple life changes and a positive mindset are applied.
Fitness First personal trainer AJ Perera has come up with a set of workout tips for all forty something’s to try, whatever their physical ability.
AJ recommends completing the following workout 3 times a week and accompany it with a healthy balanced diet.
Firstly, don’t forget to warm up!
It is very important to warm up before you exercise. Warming up properly really sets the tone for the rest of the workout and will determine your intensity throughout. Your central nervous system will be awakened and you'll be more motivated to continue your workout as well as helping prevent injuries.
It is a good idea to warm up on the treadmill for 5-10 minutes, working up to a moderate intensity. You don't necessarily have to run or jog just because you are on a treadmill. You can start off with a slow work for the first 2 minutes and increase the speed up a little bit more so you are briskly walking and feel your body getting warmed up.
Weight training workout for toning up:
One arm row - 3 sets of 15 repetitions after each set rest for 30 seconds. Us a 5 kg dumbbell.
Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in. Place your left knee and your left hand on top of the bench for support. Let your right arm hang down and a bit forward. Pull your abdominals in and bend forward from the hips so that your back is naturally arched and roughly parallel to the floor, and your right knee is slightly bent. Tilt your chin toward your chest so that your neck is in line with the rest of your spine. Pull your right arm up until your elbow is pointing to the ceiling, your upper arm is parallel to the floor, and your hand comes to the outside of the ribcage. Lower the weight slowly back down. After 15 repetitions, do the opposite side.
Shoulder press - sets of 15 repetitions after each set rest for 30 seconds. Use a 3 kg dumbbell on each hand.
Hold a dumbbell in each hand and sit on a bench with back support. Plant your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level. Pull your abdominals in ,Place the back of your head against the pad. Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level.
Tricep dips on bench - 3 sets of 12/15 repetitions and rest of 3- seconds between each set.
Position your hands shoulder width apart on a secured bench. Keep your knees bent on a 90 degree bent (beginners). Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps.
Bicep curls - sets of 15 repetitions after each set rest for 30 seconds. Use 4 kg dumbbell on each hand.
Hold a dumbbell in each hand and stand with your feet as wide apart as your hips. Let your arms hang down at your sides with your palms forward. Pull your abdominals in, stand tall, and keep your knees slightly bent. Curl both arms upward until they’re in front of your shoulders. Slowly lower the dumbbells back down.
Plank - Hold for 30 seconds at a time and rest for 30 seconds between sets
Start by lying face down on a mat. Place your forearms on the mat with your shoulders aligned directly over your elbows. Clasp your hands in front of you. Extend your legs behind you and rest on your toes, as if you are going to do a pushup. Your hips should not be lifted to the ceiling, nor should your back be arched. You should look to attain a straight line between your shoulders and toes. Tighten your abdominal muscles to help you hold the position correctly, and hold it as long as you can. When you begin to feel your lower back start to sag from fatigue, take a break, then get back into the proper position and hold the move once again. Breathe evenly throughout the move. It's an easy mistake to try and hold your breath during the exertion, but it'll actually be easier if you focus on breathing evenly. Doing so sends vital oxygen to your muscles and helps them stay strong longer.
Swiss ball crunches – 3 stes of 20 repetitions and rest for 30 seconds between each set.
Sit on the ball and then walk your feet away while simultaneously going down into a lying position, allowing the ball to stop at the lumbar spine area or the lower back. Your feet should be flat on the floor and your knees should be bent at a 90 degree right angle.
Place your hands across your chest (beginner) or behind your head (intermediate or advanced) and slightly curl you head neck and shoulders towards your pelvis. Exhale your air through your mouth as you come up and pause for a second as you empty your lungs completely at the top of the move, then slowly return to the start. Repeat for as many reps as you can.
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