This is how much exercise you should be able for at your age

The folks over at Virgin Active commissioned a survey to find out how much exercise you should be able for, according to your age.

They found that when you're in your 20s you should be able to run 5k in 30 minutes, perform 20 burpees in a row and hold a full plank on both sides for a minute each.

The timings and difficulty decrease once you're in your 30s and go down every decade.

In your 20s:
Run 5K in 30 minutes
Perform 20 burpees in a row
 Hold a full plank for one minute each side

In your 30s:
Run a mile in less than 9 minutes
Hold a plank for 45 seconds
Deadlift more than 50% of your bodyweight

In your 40s:
Sprint for 60 seconds without stopping
10x press ups without stopping
Touch your toes comfortably whilst keeping your legs straight

In your 50s:
Run at a moderate pace for 60 seconds without stopping
5x burpees without stopping
Lower yourself into a cross-legged sitting position on the floor (without using your hands) and then return to standing

In your 60s:
Regularly take more than 10,000 steps in a day
Perform 12 bodyweight squats without stopping
Touch your fingertips with one hand over your shoulder and the other behind your back

In your 70s:
Walk a mile in less than 16 minutes
Climb a flight of stairs with 10 steps in under 30 seconds comfortably
Rise to stand from a chair without using hands or arms and repeat 12+ times in 30 seconds

Exercise and keep a toned perineum

Leaks that occur during the sport? It is the incontinence of effort , which indicates a lack of tonicity of the perineum , but also poorly performed exercises. We often do not dare to talk about it , but precautions and solutions exist.

An association, Sport and specificities for women , has become aware of the problem and offers various tips. As stated by the association, created by a physiotherapist and chaired by a gynecologist, the female anatomy was not sufficiently taken into account in the advice given for the training and the practice of the sport. And this is how women find themselves doing "abs" (with high intra-abdominal pressure), or warm up by jumping on site, in a deleterious way for their perineum. Result: leaks and often, avoidance of sports activity!

The association has therefore set up a "passport", which, in addition to helping to identify its perineal problems, gives advice on the directions to take depending on his sport (both in terms of breathing at the time of the effort, that of "perineal locking") and its problem and sensitizes on what to do (and avoid doing!) everyday. This passport is declined according to the ages of the life (cost: between 20 and 30 euros).


The association offers workshops for individuals, but also collaborates with sports associations, awarding a label certifying that the training is adapted to the female anatomy. The workshops are varied: they can take place in group or solo, can address the sexuality (the perineum having a major importance in the sexual relations), the particular case of the pregnant woman, or that of the teenager.

With these 5 home aids you can save yourself the gym!

"After work, it's definitely going to be in the sport!" - We all take it over again and end up with a bar of chocolate on the comfortable couch, where another episode of our favorite series is waiting for us. Now we'll show you five utensils that will save you the way to the gym and keep your body fit!

1. The gymnastics mat
Nobody should have to do without this classic. Especially your abdominal muscleswill thank you if you daily for 15-20 minutes on your newGymnastics mat räkelst. Pick a suitable fitness video, take a look at some exercises of your choice and off you go! By the way, it's great to watch the favorite series - and without any guilty conscience.

2. The Sling Trainer
No matter if you want to train your legs, stomach, butt or arms, this is the perfect utensil for all your muscles ! The fitness equipment, which consists of an elastic rubber band and two handles, saves space and is also suitable for transport - so a short work-out on vacation is no longer a problem. There are no limits to your creativity in choosing the exercises: You can attach the sling trainer to your door or tree in the garden at home, or simply create the necessary resistance through your own body.

3. The vibrating rod
Tension, poor posture and one-sided stress in the workplace - with this fitness device for home you say your back painthe fight! How it works: The rapid shaking movement of the rod is transmitted via your arms in the deep muscles of your body, which is thus stimulated positive. Through the new back and abdomen not only reduce your pain, but also stimulate your metabolism . Another positive side effect: Your connective tissue is also strengthened! strengthened muscles in

4. The kettlebell
This home fitness device is reminiscent of an iron ball with a handle and is perfect for effective strength training . In addition to building muscle, you can also strengthen your heart and your circulation with the kettlebell . Your flexibility , speed and ability to coordinate are also optimized . Especially the training of legs and arms gives you a whole new touch with this utensil!

5. The hula-hoop tire

With much fun to the desired fitness success: Krame the already beloved as a child tire from the basement, start a good mood song, get your best friend and brings together so the annoying belly fat to melt! The simple but highly effective exercises with the fitness device not only tighten your stomach, but also train legs , buttocksand back . And best of all: The loose circular movements will get rid of your cellulite!

This is more effective than exercising

Exercise is good for the body anyway, and has many beneficial health effects. But if exercise alone will make you lose weight is less sure, KK.no writes . According to personal trainer Angelica Gabriella Bjørnestad, there are many who overestimate the effect the training will have on weight.

Yes, I will say. Many think is that "now I have started training, now I will lose weight", but it does not happen, says Bjørnestad, who works at Sats Elixia Ringnes Park in Oslo.

There is one thing that is far more important when it comes to weight loss: diet.

"The diet is the most important thing. Should you lose weight with exercise alone, then you need to exercise very much depending on how "bad" your diet is. The most important thing is to add better eating habits, "explains Bjørnestad.

Of course it is very good to work out. However, when it comes to the diet, there is often a little less needed to see an effect on weight. Bjørnestad points out, however, that losing weight is not about eating boring food or eating a diet.

"It's about lying in a calorie deficit over time. Making healthy foods that look and tastes good is important for maintaining good eating habits, "she says. When it comes to exercise, it's most important to actually do it - and not just when you want to lose weight.

Removing from the back So you can get rid of the annoying back fat!

On the back the small grease rolls are particularly stubborn. With our tips and exercises you get a nice and slim back! Especially in the bathing season it is important for many people to be satisfied with their bodies. Backpacks are anything but welcome. Unfortunately, the same applies here as for the belly: Targeting at the back is not possible. However, with a mixture of healthy diet and exercise, you can make sure your back view comes in shape - and the rest of your body is equal with.

As "Planking" has become world famous, this exercise trains back and belly, makes the body more agiler and provides relief from stress. For this, you go into the position of the lying position, but with the forearms parallel to the body on the floor. Make sure the elbows are under the shoulders and the body is in a straight line. Pull on the belly button, tighten the buttocks and torso and hold the position for 10 to 20 seconds, then longer. After a half minute break again

This relative of the front support is ideal for a slim waist. Here you support yourself on the side of a forearm. Hold the position again for 10 to 20 seconds and then change the page. The whole thing two times per page.

Indian women take fitness as their part of beauty, it is a positive mind

According to the Philips Global Beauty Index, over 90 % of Indian women feel that a positive mindset, physical fitness and emotional balance are part of their beauty.

Some of the findings of the index are that Indian women are conscious and appreciative of their mental and physical health - and believe it to be part of their beauty regime, and are more comfortable in their skin than ever, said a statement. Of the women surveyed, 67 % said having self-respect makes them feel confident. Also, 63 % of them said happiness is their next most chosen confidence-booster.

As many as 87 % of the respondents said they are most likely to incorporate drinking water and 58 % agreed to exercising often as part of their beauty regime. Over 50 % of them said they practise yoga and 47 % said they meditate regularly. Then, 42 % of them said beauty industry is more focused on overall well-being than it was in the past. Over 52 % women are aspirational and look up to celebrities for their choices of beauty products.

Swimming is very useful for women's health

Swimming a lot of help to women, different swimming posture to the muscles of the different, the impact on the body will be different, of which the frog and butterfly most suitable for women friends.

Protect the health of many joints of the body
Swimming is to overcome the resistance of water rather than to overcome gravity, muscle and joints are not easily injured in swimming, in the water buoyancy and resistance of the interaction, the body can get massage, play a very good health care.

Can play the role of weight loss
Swimming a whole body movement, therefore, with the body movement, muscle relaxation will stretch, the body's fat consumption faster, making the body more symmetrical, coordinated.

Improve the function of the cardiovascular system
Swimming to overcome the resistance of water need to use more energy, so that heart rate, cardiac output increased.