How do women aged 20 to 40 choose a fitness plan? 20 to 40 years old is the golden age for women. Only by adopting a fitness plan suitable for your age can you keep yourself radiant in the golden age of your life. Therefore, different age groups have different health missions. In order to be healthier, it is necessary for women to design exercise plans according to their age. 20 years old: develop fitness habits. A 20-year-old woman is young, her physical function is at its peak, and all aspects of her quality have reached the best point in her life. At this time, we should cultivate good exercise habits while we are young and accumulate more "healthy savings" for our later life. Justin, head of the San Diego Health Training Center in the United States? Prince said that the twenties are the best stage for human bone growth, and weight-bearing exercises such as running and strength training can be incorporated into the exercise method, and specially designed an exercise method for 20-year-old women: sitting on a yoga blanket, supporting the ground with both hands, putting it behind the body and pointing outward. Lift the hip about 10 cm, and straighten the left leg forward at an angle of 45 degrees with the ground. Continue to lift your hips until your right thigh is parallel to the ground. Lower the hips to the initial position, repeatedly raise 10- 12 times, switch to the other side, and repeat the same action. If you find the above exercises difficult, you can also choose to do aerobics, taekwondo, Latin dance and so on. And exercise 4-6 times a week, preferably every time 1 hour or more. 30-year-old: Most women aged 30 have given birth, and some fat has gradually accumulated under their skin, and their figure has changed. It is very stressful to find a balance between work and family. Therefore, on the basis of maintaining health, exercising muscles and flexibility, reducing fat as much as possible and maintaining vitality will help relieve stress. Jennifer, head of fitness at the San Francisco Bay Club in California, USA? Beaton has created a set of exercise methods to keep you energetic during the transition from mother to work. Method: Lie flat on the yoga blanket, with arms at your sides and palms down. Straighten your legs and put your feet on the fitness ball. Lift your hips, support your body with your shoulders and feet, and keep your body straight. At the same time, roll the fitness ball to the right (the heel will twist to the right), keep it for a while, then roll the ball to the left and return to the initial position. After doing 5or 10 times, turn left and roll the fitness ball. If it is not convenient to do the above exercises, you may wish to swim, walk and climb the stairs with your family after work or dinner for about 30 minutes each time. For women of this age, it is best to go to the fitness club three times a week for some equipment training to improve metabolic rate, burn excess calories and enhance muscle strength. Of course, flexibility exercises such as yoga and Pilates are also good choices. 40 years old: Beauty and health are equally important. 40-year-old women often use beauty to continue their beauty, but their physical function can not be improved through beauty. At this time, health is the real beauty. Ann, an expert in sports medicine at Yale University, USA? Colin warned that many women in their forties often exercise excessively to keep healthy, and their bodies are easily damaged. To this end, Colin created a comfortable exercise method: the body lay on the fitness ball, and the abdomen and chest touched the fitness ball. Grab a dumbbell weighing 2-5 kg in each hand, straighten your arms forward and put your palms down on the floor. Tighten the muscles of the hind legs, at the same time, hold out your chest, bend your elbows and raise your arms to shoulder height. Then return to the initial posture and repeat the exercise for 8 times. If you think the above-mentioned sports are hard, you can also choose to do moderate or intense sports for 30 minutes every day, such as ballroom dancing, rhythmic gymnastics, shuttlecock kicking, yoga and so on. To increase the coordination of your body, exercise the flexibility of your joints, relieve fatigue and avoid osteoporosis. It is best to do strength training twice a week; If you keep lifting weights three times a week, your metabolic rate will increase 15%. Bian Xiao's message: No matter what age a woman is, she should cherish her body. Life lies in exercise, which is healthier and more beautiful!