Phasing in fitness at every stage There’s a workout for that!
From teens to 50-somethings, embrace life at every age and every stage! That’s our message for Women’s Month as we take a look at the 5 phases of women’s health (and beyond), with an eye on celebrating vitality, strength and positivity! Exercise plays a vital part in our wellbeing, so let’s explore the exercises that support our bodies as we enter each new level!
Make time for fitness!
It’s simple, don’t make fitness a chore – find a way to ENJOY it! Regular exercise such as strength training helps increase muscle mass, bone density, and overall physical strength. This is especially important for women at every age because down the line we need to prevent conditions like osteoporosis.
Women lead busy lives full stop! We need to protect ourselves and give our bodies the ability to adapt to stress and recover from illness or injury. Exercise goes a long way to helping us do this, and at the same time it builds cardiovascular health, enhances immune function, and that little miracle – it builds energy levels!
Feel the benefits!
Women who exercise regularly have a significantly lower risk of an early death or fatal cardiovascular event than men who exercise regularly, even when women put in less effort, according to a National Institutes of Health-supported study.
Fitness is vital to wellbeing
At Planet Fitness, we want to make your gym lifestyle as exciting, accessible and affordable as possible so that you can build up your health, strength and resilience! Whatever your fitness level, ‘There’s a workout for that’. We’ve used the planet’s elements: earth, wind, fire and water to capture the imagination, and inject fun into making a selection that suits your available workout time, mood, and fitness goals. It’s a way to connect with the people around you and even if you’re not in the mood to socialise, a group round of applause at the end of a class is often all the encouragement you need to end the session with a smile!
Life’s a journey!
To lead a fulfilling, active, and healthy lifestyle, be consistent and make adjustments as you enter every new stage! Regular aerobic activities, like running, swimming, or cycling, strengthen the heart and lungs, reducing the risk of heart disease. Activities like yoga and Pilates improve flexibility and mobility, reducing the risk of injury. And exercise helps us maintain a healthy weight by burning calories and building muscle, which increases the metabolic rate of our bodies!
A woman’s journey through life is made up of distinct phases, each bringing its own set of physical changes and challenges. Here’s how to embrace them through fitness!
Teen Fitness
For that stage when self-confidence and a sense of belonging are a big part of growing up
During this time of growth, weight change, and feeling downright hormonal, exercise is important for girls because it supports physical development during puberty and helps to regulate hormones. School sports play a major role at this stage and there is a correlation between exercise, stress relief, time management and improved academic performance. Physical activity tends to help girls build confidence and develop a positive body image, and weight-bearing exercises, such as running and jumping, are crucial during puberty for developing strong bones. In-club, group exercise classes are social and create a sense of achievement and fun. Classes are great for teens, and if a parent is a member, teens train free in a safe and controlled environment.
Teen Fitness
For that stage when self-confidence and a sense of belonging are a big part of growing up
During this time of growth, weight change, and feeling downright hormonal, exercise is important for girls because it supports physical development during puberty and helps to regulate hormones. School sports play a major role at this stage and there is a correlation between exercise, stress relief, time management and improved academic performance. Physical activity tends to help girls build confidence and develop a positive body image, and weight-bearing exercises, such as running and jumping, are crucial during puberty for developing strong bones. In-club, group exercise classes are social and create a sense of achievement and fun. Classes are great for teens, and if a parent is a member, teens train free in a safe and controlled environment.
20-something fitness
The perfect stage to build a solid fitness foundation for the years ahead
Generation Active! There’s a huge trend towards strength training and booty workouts. Women in their 20s have boundless energy and resilience – and train to look and feel great! This will pay off in the long run because strength training builds muscle mass and improves bone density.
There’s a Workout for That!
FIRE: Shape your glutes at any age – these exercises will help to strengthen your back!
30-something fitness
A busy balancing act where you need to make time to look after your body
Joint-friendly fitness! It’s a busy life phase where women in their 30s juggle many responsibilities. Save time by doing circuit training, which combines strength and cardio exercise. Remember to always keep joint health top of mind during fitness routines.
FIRE: 45-minutes on a circuit built for EVERYONE. Enjoy this immersive experience with headphones, great music and full instruction in-class or on the Planet Fitness app
There’s a Workout for That!
40-something fitness
Time to focus on mind and body wellness!
Strength and resistance training! At this age our bodies may start to experience hormonal changes and women could find that their metabolism goes up and down, along with their moods! Women should focus on exercises that build muscle mass and bone density.
There’s a Workout for That!
50-something fitness
Embrace the change; work out to look and feel great!
There’s a Workout for That!
WIND: Walk 3000 steps in 30 minutes! Planet Fitness has its own “ Step tracker” on the App
Beyond 60, senior fitness is trending! Keep investing in your bone health, your sleep, and about 20 – 30 minutes of gentle fitness every day. The benefit of maintaining independence, improving mobility, and reducing the risk of chronic diseases is clear. Rule number one – be consistent, it is important to stay active as we age. Exercise is just one of the many positive ways to “hold back the years”. Take a look at our EARTH, WIND and WATER classes!
Fuel your training
Use these healthy eating and nutrition resources!
A balanced diet, combined with proper hydration and meal planning, can significantly enhance your workout performance and recovery. Remember, the key is to find a routine that works for you and supports your unique fitness goals and lifestyle.
- Nutritiously delicious menu choices with recipes to support your training can be found on the Planet Play App ranging from a starter menu to pescatarian, vegetarian, low carb, vegan, gluten free menu and more!
- Read our blog on “Essential supplements for women”
Meal Planning:
Pre-workout: eat a balanced meal 2-3 hours before exercise, or a light snack 30-60 minutes prior if you’re short on time.
Post-workout: aim to eat within 30-60 minutes after your workout to replenish glycogen stores and aid muscle recovery.
Exercise hydration:
It is important to stay hydrated for best performance and recovery.
- Before: drink water throughout the day and before your workout.
- During: sip water regularly, especially if your workout lasts longer than an hour.
- After: rehydrate with water and consider an electrolyte-rich beverage if you've had a heavy workout.
Rest and recover!
Ensure that your body has the time it needs to repair and grow stronger! Prioritise rest and use effective recovery techniques to achieve a more balanced journey to fitness. Make sure you incorporate ‘active rest days’ with a gentle walk, stretching, or yoga, and make sure you get a good night’s sleep!
Find group exercise classes to suit your age and stage
Watch our socials as we showcase the journey to fitness by some of our phenomenal members in August, as well as training tips and workouts designed for women.
HAPPY WOMEN’S MONTH!
