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Note: Consult with your primary care physician prior to starting to workout


AGE 30-39: 1 hour of circuit training (cardio & resistance) 4 times a week. Also, at least 1 day of cardio at 45-60 min. with high intensity.


AGE 40-49: Weight train 3 days a week for an hour. Plus 30-45min. of cardio 5 days a week.


AGE 50-59: Weight train a maximum of 4-5 times a week. However, if not in the greatest shape 2-3 times a week & slowly increase to 4 times a week. Repetitions vary depending on your goals. Muscular growth 6-12 ; Endurance 15 plus reps; Max Strength 1-6 reps; Combination muscle & strength 6-12 reps. Time between sets for endurance should be about 30 seconds.


AGE 60-69: Weight train about 3-4 times a week. You may want to back off of heavy lifting since bone and muscular loss is occurring. In stead use lighter weights along with doing pushups and sit-ups with more cardio based things. Workouts should last 30min to 1 hour. Cardio like workout is better with a 15 plus repetition range. During circuit training spend 2-10 seconds between sets and rest 1-2 minutes after whole circuit. Intensity should be moderate but not extreme.


AGE 70-79: Train 2-3 times a week with cardio dominating the exercise sessions. It’s probably better to do circuit training at a moderate level avoiding exhaustion for 30 min. Repetitions should be 15 plus with 2-10 seconds between sets and resting 1-2 minutes after entire circuit.


AGE 80+ Recommend weights for those only in extremely good condition. Most individuals should focus on cardio sessions and low impact activities. This would be brisk walking, swimming, bike riding, golf, etc.. Bands, medicine balls trx, could be substituted for weights.

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