Fitness over 30: With these exercises you stay top

“I didn’t born as a fitness queen either,” says Olivia Ederer from Munich today. Her path to an all -round healthy and fit lifestyle was long and stony.

Today she knows: it is worth going this way – no matter what age.

As a personal trainer, nutrition and health coach, Olivia gives women over 30 courage to give their body the shape they want. Give up and let gravity work? No option!

Fit for Fun: Dear Olivia, Fitness Ü30 – why is that an issue at all? What changes when you cross the magical age threshold?

Olivia Ederer: From 30 the bone density begins to remove. The connective tissue becomes weaker, especially in women, cellulite is noticeable. And muscle breakdown begins.

According to studies, people lose five percent of muscles every ten years. This process starts at 30. If you don’t start sport, especially with weight training, you get problems in old age.

No nice prospects! But the good news: At 30, at least it is not too late to start with sports.

Olivia: Absolutely not! You can even start with sports at 100. It’s never too late for that.

Which body regions and muscles should you pay special attention in the thirties?

Olivia: In any case, the poor, especially in women, winkeeps are an issue. But also the entire leg muscles. And the abdominal muscles are extremely important – especially for a strong back.

Most forget that: with an untrained stomach you get back pain quickly. In itself, however, there is no special muscle group with which I say you have to explicitly train them. It is important to strengthen the entire body. Then there are many ailments in old age.

Let’s go into practice: what should my training look like from 30?

Olivia: If you have no health restrictions, you can continue to train with 30 as well as in the twenties. Most of them have to change only with 50 or 60. As a personal trainer, I do a strength of strength with my customers. This strengthens both the muscles and endurance.

You have specialized in functional training. Why does that make sense for athlete Ü30?

Olivia: It is definitely more fun than sitting on devices in the gym. As I said, you train your strength and endurance, but also your coordination and mobility. This is very important, because the balance also disappears with increasing age.

And that can be promoted wonderfully with exercises from the area of ​​bodyweight and functional fitness. You do not train your biceps or glutus isolated, but the entire body and that in movement.

And of course we also do sports to look good-you burn a lot of fat during strength endurance training.

What does a typical training session look like?

Olivia: I always build my workouts out of seven exercises and train temporarily – for example 30 seconds in motion, 30 seconds break and then to the next exercise. Four to five rounds.

So a typical HIIT unit. I like to work with devices such as TRX, kettlebell, dumbbells or just with my own body weight, for example with Jumping Jacks or High Knees.

What exercises belong to you in every workout?

Olivia: I think high knees are great, they go properly on the pump. The plank also belongs in every HIIT training. Correctly executed, it is great for the entire core. For the arms and shoulders, I recommend side lifting with Therma ribbons. So you can tighten the tissue well.

What are your top 3 especially for tight legs and a nice buttocks?

Olivia: A fitness band is the perfect training tool for legs and buttocks. The best exercises with it are kick backs and the strengthening of the abductors. The hip lift strengthens the muscles of the entire back.

1. Kick Back with the fitness band

Place the band around the ankles, go to the four -footed stand. Extend one leg back, lift and lower. Always keep the mini band stable on tension and the upper body. 3 x 15 to 20 repetitions per side.

2. Strengthening the abductors

Place the mini band around the ankles, put on the side and protect your head with one hand. Stretch legs, slowly lift and lower the top. Always keep miniband on tension. 3 x 15 to 20 repetitions per side.

3. Hip lift

Are there no-go’s, i.e. exercises that should be left better?

Olivia: Basically everything is feasible as long as you are healthy and have no restrictions. If you have any knee problems, you may not take squats or loungers. But under supervision everything is actually okay. The correct execution is the be -all and end -all.

What equipment should I buy if I want to start at home?

Olivia: I would be the first to Fitness straps buy. So you can train great belly, legs and buttocks.

If you are a little more advanced, you can also Trx add. This is totally cool because you can attach it anywhere – at home, outside in the park or on vacation. So you can do almost all exercises for which you otherwise have to go to the gym.

In addition to the functional training, are there other sports or training methods that you can recommend women and men over 30?

Olivia: The very classic strength training in the gym. This is even more sensible for people with joint problems because the exercises are on devices.

What do I have to pay attention to when training, which may have left me cold when I was in his mid -twenties?

Olivia: That depends on the fitness level. As a bloody beginner with 35, of course you need to get in and regenerate longer.

Proper nutrition is very important. You can train so much, if the diet does not fit, you have moved, but optically nothing happens.

What should be considered in terms of nutrition?

Olivia: Clearly, a balanced, protein-rich diet with lots of vegetables, fruit, whole grain products, lean organic meat and fish is ideal. And do without sugar and alcohol as much as possible.

Moving his diet, of course, does not go overnight. This is a process for which you can take your time.

I didn’t born as a fitness queen either. I tried a lot and now know what is good for me. But I had to learn that first.

With 30 plus you have trained many habits. Change is significantly more difficult than 20. How do I start best?

Olivia: The first step is important. It has to click in the head. You have to want to change. With a little discipline, success will be automatically adjusted.

And what helps to stay tuned?

Olivia: I always work with before and after photos. I can only recommend that to everyone. Take a picture in front of a white wall at the start and repeat it every six weeks.

This is how success becomes visible. And when the first stone gets going, then you stay tuned.

Dear Olivia, thank you very much for the motivating interview!