Fitness classes for women 18-30 years old
At this age, as a rule, the body is quite able to cope with loads, metabolic processes go smoothly. Without much effort, a large number of calories is consumed. Exactly in this age the muscles get stronger, the basis for the future is created: the body as a whole becomes stronger in the long run.

The first thing to do ─ reduce sugar and salt intake, drink plain clean water, focus on proper nutrition and muscle development. If before the age of 30 you didn’t do weight training, then it is time to start, but you have to do it regularly and under the guidance of a coach, you can’t just get up from the couch and go “pump up”. It is also time to cultivate the habit of walking 15000 steps a day, this contributes to a good metabolism.

The optimal variant of classes is the alternation of different loads. For example, half an hour of exercise every day and/or three sessions per week for an hour. It’s a good idea to do a half hour of stretching and endurance exercise (such as yoga) every day, and complement that activity with an hour of jogging/biking, swimming, and strength training.

And in addition: it’s very good to walk a lot, try not to use the elevator when you can take the stairs.

Fitness exercises for women in their 30s and 40s
At this age, a woman’s body, which is not stressed, consumes 125 calories less per day than at a younger age, fatty deposits accumulate, bones and joints age. There may be lethargy, rapid fatigue of the body.

Specialists advise at this age to engage in fitness four hours a week, and an hour a week to stretch. Useful exercises aerobics, water aerobics, swimming, exercises in the gym on machines and with weights. The best option – a combination of aerobics and classes in the gym.

To maintain health and a slim figure it is necessary to train the musculoskeletal system, especially not only the skeletal muscles, but also the skeleton and ligaments (to combat age-related diseases such as osteoarthritis). The best option is a combination of aerobic exercise and gym (anaerobic exercise).

Fitness for 40-50 year old women
Every year after 40 years of age your bones lose up to 1% of their mass and due to hormonal imbalances some fatty deposits appear. To reduce the manifestation of these signs it is necessary to exercise regularly. Experts recommend doing stretching exercises for at least one hour a week, two to three hours of aerobics or dancing in a fitness center or at home. Walking, cycling, swimming, and Nordic walking are useful at any age.

Fitness classes for women over 50 and older
After 50 years of age, a woman begins to lose muscle mass, the body compensates for it with fat. Increased weight negatively affects the cardiovascular system and the state of the joints. At this age, two hours a week should be devoted to cardio exercises and one hour to stretching exercises. At this age, you should train the mobility of the large joints, develop the muscles of the back and hips, and work with rotational movements.

Walking, swimming, morning exercises (yoga and qigong), exercises with small weights (1-2 kg dumbbells) are recommended, it helps to maintain muscle tone, train heart and joints.

After 60 years of age, a gentle exercise regime with minimal load is recommended. It is very important to exercise regularly, it is desirable to conduct classes with a trainer, with his help an individual load will be determined, the most optimal for the body. Experts recommend half an hour classes five times a week. Walking, including Nordic walking, cycling, swimming, yoga and pilates are very useful.

At this age, restrictions are imposed on exercises with a heavy load on the joint-ligament apparatus, sudden changes in the position and movement of the body, strong bends, headstands, hands, bends, prolonged statics, as well as group yoga, which does not take into account the individual characteristics of the musculoskeletal system.

Training for Men
Men’s and women’s bodies have, on average, the same number of fat cells, but they differ in size and enzyme function. Men’s bodies store fat more slowly and burn it much faster. Men get fat because they don’t get enough sleep and get nervous a lot. But men lose weight more through the consumption of fat than muscle tissue, unlike women.