The workouts you do in your 30s can set the foundation for your bone strength and muscle mass in the future, so it’s important to keep these things in mind when planning your fitness routine. You might also be busy balancing family and career, so workouts that multi-task are a great time-saving option.
Interval training is a great way to get the most out of your cardio workout in a shorter time. Interval training means mixing higher-intensity intervals with lower-intensity intervals. For example, try biking, running, rowing or using the elliptical at an easy pace for 3 minutes, then pick it up to a challenging pace for another 3 minutes, and repeat the cycle. This method of training has been shown to burn more calories, increase your aerobic capacity and endurance and to keep you engaged and interested in your workout. Laurie Ann Smith, a clinical exercise specialist, medical exercise specialist and certified personal trainer since 1992, recommends women in their 30s engage in moderate- to vigorous-intensity workouts most days of the week to help remain strong and injury free later in life.
Run a race
Fun races are popping up everywhere. Not only are they enjoyable to participate in and foster a great group mentality, but they also give you a set event to train for. If you’re new to racing, try a less competitive option, such as a charity race or colour run. If you’re looking for something a bit more challenging but still fun, try a mud race, Spartan race or zombie-inspired run.
Get the family involved
Smith recognizes that many women have a hard time spending time away from their family to get in a workout, so why not do both? She suggests family-friendly activities like hiking, skiing and team sports. Even a family bike ride or walk is a good way to squeeze physical activity into your day. If your child is younger, try a mommy-and-baby fitness class.
Here are more cool races to train for >>
When you’re in your 30s, your body begins to lose muscle mass. Strength training can help compensate for this loss and keep your body strong and less prone to injury. It can also help boost your metabolism. It is suggested to strength train twice a week; just make sure you do it on non-consecutive days to prevent overworking a muscle group. And don’t be afraid of the heavier weights. Fewer repetitions with a heavier weight is actually more efficient than a higher number of reps with a lighter weight.