What excercises should women in their early 30s do for optimal fitness and performance

For women in their early 30s aiming for optimal fitness and performance, Stacy Sims provides several key recommendations :

1. Resistance Training:

   • Frequency: Engage in resistance training 3-4 times per week.
   • Focus on Compound Movements: These include exercises like squats and deadlifts that recruit multiple muscle groups.
   • Periodization: Implement six-week blocks for structured progress.
   • Intensity: Train to failure to increase strength and hypertrophy 1.

2. High-Intensity Interval Training (HIIT):

   • Include high-intensity work to boost body composition, metabolic control, insulin sensitivity, brain health, and reduce cortisol levels.
   • Perform true HIIT sessions with one to four minutes at 80% or more effort, or sprint intervals with full effort for less than 30 seconds, a couple of times a week 2.

3. Avoid Moderate Intensity Cardio:

   • Avoid programs like Orange Theory and F45, which often lead to moderate intensity workouts that don't optimally benefit body composition and may elevate cortisol without the beneficial hormonal response 3.
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       1

       Resistance Training Insights

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       2

       Training for Longevity

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       3

       Cardio vs. Resistance

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       4

       Fun in Fitness

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       5

       Exercise and Hormonal Health

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4. Personal Enjoyment:

   • Make sure the exercises are enjoyable to sustain long-term physical activity. If resistance training with heavy weights isn't appealing, consider machine-based exercises or other fun physical activities that can still improve fitness levels 4.

5. Cardio Recommendations:

   • Maintain a balance between cardio and resistance training. Too much cardio, especially chronic cardio, can raise cortisol levels, which might not be beneficial for overall health.
   • Emphasize high-intensity interval training (HIIT) for cardiovascular work rather than prolonged moderate-intensity exercises 5.

By following this structured and varied approach, women in their early 30s can optimize fitness and performance while maintaining a balanced and enjoyable exercise routine.