O1xygenAustralianJulyAugust2015_

ISSUES THROUGH THE AGES

Each decade brings with it unique fitness obstacles.

Here are a few common problems and their solutions.

Your first full-time job brings

with it a lot of stress.

Your school schedule is taking

itstollonyourroutine.

DECADE DILEMMA BEST-BODY SOLUTION

Between work, family and

friends, extra time is sparse.

Babies are fun, but your fitness

schedule just isn’t the same.

DECADE DILEMMA BEST-BODY SOLUTION

YOUR 30s

Your muscles are as tight as a

newly strung guitar.

Travelling for work is making

your regimen nonexistent.

DECADE DILEMMA BEST-BODY SOLUTION

YOUR 40s

Your “get up and go” has got up

and went.

Your achy, swollen joints just

won’t give up.

DECADE DILEMMA

YOUR 50s AND BEYOND

Re-energise yourself by joining a

jogging or walking group.

Try switching to non-weight

bearing activities like cycling.

BEST-BODY SOLUTION

Make a gym date with fitness-

minded friends after work.

Go for a run between classes, or

visit your campus gym.

Ask a neighbor to watch your

kids while you hit the gym.

Meet with some friends for a

mommy-and-me stroller jog.

Try a yoga class to stretch,

strengthen and destress.

Pack some resistance bands or

hit up your hotel’s gym.

YOUR 20s

5. back-to-back
   medicine ball
   rotation
   TARGET MUSCLES: internal and
   external obliques, transverse abdominis
   SET UP: Sit facing away from your
   partner with your backs touching. Hold
   a medicine ball close to your chest.
   ACTION: Contract your abdominals and
   turn to your left. At the same time, your
   partner rotates to her right. Pass the
   medicine ball off to your partner before
   twisting in the opposite direction. To
   control your movement, keep as close
   to your partner’s back as possible as you
   take turns rotating and passing the ball.


6. high fi ve sit-up
   TARGET MUSCLES: hip flexors, transverse abdominis
   SET UP: Lie with your knees bent, feet flat on the floor, beside
   your partner facing opposite walls. Cross your arms in front of
   your chest, clasp them lightly behind your head or place lightly
   on your hips (as shown).
   ACTION: Tighten your abs and raise your trunk from the
   ground by flexing at your hips. As you near the top of the
   motion, retract your right hand and high five your partner.
   Slowly lower back to the ground and repeat.

“ Stay energised by eating a clean carb- and

protein-rich snack about 30–45 minutes

before your workout. Pack some fuel for

your partner, too!” – TOSCA

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oxygenmag.com.au | JULY/AUG 2015 | 63

FITNESS

SISTERS