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Are You Doing the Right Workout for Your Age?

This weekend, I dared to do what women everywhere hate to do: I pulled out my favorite pair of skin-tight skinny jeans from the deep recesses of my closet to see how they fit.

Why would I put myself through that kind of self-inflicted torture? Because I've been working out like an animal since January 1, logging more miles on the treadmill in the last three months than I have my whole life.

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And every time I wanted to ditch the gym, or bail halfway through my workout to meet up with my besties for cocktails and fried appetizers, I thought of those skinny jeans and how they leave red marks on my stomach. And so I'd endure my sweat sessions.

Which is why I had high hopes as I slipped one foot in, then another. And when I could barely squeeze those damn jeans over my butt, I was seriously pissed.

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Why am I not seeing results? Dan Trink, director of personal training operations at Peak Performance in New York City told me it's because my workouts are all wrong for my age. Come again, I said? Turns out the real secret to seeing quick results is choosing the right exercises based on your goals and how old you are. Here's the breakdown. Then tell me, are you doing the wrong workouts for your age?


IF YOU'RE IN YOUR 20S ...
... and you're still holding onto the Freshman 15.

Your fitness fix: Get in a routine.

Most recent college graduates are more worried about finding a job and living on their own than they are about their metabolism. But the experts we talked to stressed how important it is to start now. "You want to redefine your quality of life," says Maria Pagano, RD, exercise physiologist and Tier 4 Personal Training Manager at Equinox.

"Exercise and nutrition should become part of the structure of every day." If you don't have the money or desire to join a gym, there are plenty of other ways to get fit. Pagano suggests going back to physical activities you enjoyed in high school and college -- like organized sports. Because you're young, you can pack a lot of calorie burn into a short period of time and it will keep your metabolism up for the rest of the day.

If you want to drop weight, Trink suggests high-intensity metabolic circuits where you move from station to station doing exercises that combine strength and cardio. If you're in your 20s and want more definition, see your best fitness routine here.

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IF YOU'RE IN YOUR 30S ...
... and you're thinking about pregnancy.

Your fitness fix: Focus on your core.

"There are so many benefits to getting in great shape even before you get pregnant," says Trink. "It will give you stamina and stability throughout your pregnancy and the childbirth process, and it will make getting back into shape after you give birth so much easier." Core function is especially important while you're carrying extra weight -- it can minimize back strain -- and learning how to activate certain muscles will make it easier to get them back post-pregnancy. After you've had a baby, Pagano stresses how important it is to get back to your routine as soon as you've been cleared by your doctor. "There's a small window of opportunity when your hormones will actually help you lose a lot of body fat," she says. If you're in your 30s and you are working crazy hours, see the best routine for you here.

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IF YOU'RE IN YOUR 40S ...
... and you're out of shape.

Your fitness fix: Exercise -- Every. Single. Day.

We know what you're thinking: It's an impossible goal. But it's extremely important to work out regularly during this decade of your life. "Testosterone levels start to become erratic, and you'll lose muscle mass," explains Louann Brizendine, MD, hormone expert and author of "The Female Brain." The good news is that 30 minutes a day is enough to make a difference.

Pagano suggests focusing on high-intensity exercises in intermittent bursts. "Think full-body movement," she says, "like interval training on a cardio machine or circuit training with at least four different exercises." By working out regularly, you can help keep your hormone levels in check and preserve -- or even build -- muscle. If you're in your 40s and you want to push yourself harder, see the best routine for you here.


IF YOU'RE IN YOUR 50S ...
... and you're going through menopause.

Your fitness fix: Work out for your mood.

"Honor the fact that your body is going through a normal, natural process, and pay more attention to knowing your physical self well," says Brizendine. Fluctuating hormone levels can lead to mood swings, and exercise is an excellent remedy. "Weight training causes the body to release substance 'x' -- medicine doesn't really know what it is," she explains. "But it improves mood." If you're in your 50s and you have a family history of osteoporosis, click here for your best workout routine.


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IF YOU'RE IN YOUR 60S+ ...
... and you want to age gracefully.

Your fitness fix: Don't slow down.

"You want to be able to squat down to the floor to play with your grandkids," says Pagano. "The more active you've been up until this point, the more vitality you'll have later on." And the experts we spoke with all agreed that there's no reason to slow down as you age -- unless your body tells you that you should. "If something's uncomfortable or hurting, be sure to acknowledge it," says Trink. "But that's good practice for everyone."

If you're just getting started with an exercise routine, it's not too late. "The first thing I would do is discuss nutrition -- it's a key factor in losing weight and preventing disease," says Trink. Then, he suggests adding activities to your daily life -- like walking. "Small steps in the right direction can have a huge impact," he says.



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