Our bodies and needs change as we get older and the fitness regime that suited you in your early twenties may not be ideal in your forties or fifties. So what kind of exercise should you be doing? Read on to find out…

当我们长大的时候身体会有变化，健美养生法在你20岁刚出头的时候会适合你，但在你四十或五十的时候并不理想。因此你应该在不同的年龄段做什么样的锻炼？往下读，寻找答案...

During your 20s your body is at its peak in terms of metabolic¹ rate, strength, flexibility² and muscle stamina³. Doing weight training (and getting plenty of calcium⁴ in your diet) will help you to build good bone mass for the future. Building strong bones in youth is important, especially for women, who are three times more likely to develop osteoporosis than men.

在你20岁的时候，你的身体处于巅峰就新陈代谢率，力量，灵活性和肌肉耐力而言。做体重训练（在饮食中获取足够的钙）有助于你在未来拥有健壮的骨头。年轻时拥有健壮的骨头是重要的，尤其对女人而言，三倍于男人更易患骨质疏松。

Too much cardio work can burn muscle mass so avoid overdoing⁵ the aerobics⁷ classes in your teens and 20s. Instead, build up muscle by doing weight bearing exercises. Aim to do 20 minutes of weight training followed by 20 minutes of cardiovascular work three times a week.

太多的有氧锻炼会燃烧肌肉，因此避免过多的有氧课程在你十几岁二十几岁的时候。取而代之，通过做体重锻炼增强肌肉。目标是每周三次20分钟的体重训练伴随20分钟的有氧运动。

Fitness levels drop in your 30s and your metabolic rate is about five per cent slower than it was 10 years ago. Your body also needs approximately 120 fewer calories a day than you did in your 20s, all of which can make losing weight and keeping it off more difficult.

健美水平会在你30岁时下降，你身体的新陈代谢率会比十年前慢5%。你的身体每天大约需要120比你20岁时更少的卡路里，所有这些会使减肥和坚持它更困难。

Circuit training works the major muscle groups and ensures a good mix of aerobic⁶ activity and weight bearing exercise. A one-hour circuit training class once a week plus swimming or yoga for flexibility is ideal.

环形路训练锻炼主要的肌肉群，确保有氧活动和体重训练的很好的结合。一周一次一小时的环行路训练课加上游泳或瑜伽来锻炼灵活性是理想的。

Your 40s are likely to be filled with responsibilities - career, taking care of children and/or parents, which can make it hard to find time to exercise. The risk of injury also increases with age, so build up to a new exercise regime gently. It also takes your body longer to recover, so leave a day or two between gym sessions.

40岁可能充满责任-事业，照顾孩子或父母，会很难有时间锻炼。受伤的风险随着年龄与日俱增，因此缓慢的用一种新的养生法锻炼。也会占据你身体更长的时间适应，因此在去体育馆的间歇留一到两天。

It’s important to look after your joints⁸ in your 40s and properly warming up and cooling down is a must to prevent injury. Joint-friendly activities include brisk walking, cycling, swimming and low-impact aerobics. A twice weekly yoga or Pilates class will help to keep you supple⁹. Combine with a one-hour swimming session and 30 minutes of weight training each week.

在你40岁的时候照顾你的关节是重要的，适当的热身和冷却对于防止伤害是有必要的。对关节友好的活动包括在砖头上散步，骑自行车，游泳和low-impact有氧健美操。每周两次的瑜伽或普拉提课有助于保持你身体柔软。每周要把一小时的游泳和30分钟的体重训练结合起来。

The body’s metabolic rate slows down with age, so you’ll need around 180 fewer calories per day than you did in your 20s. Keeping active will help to delay ageing and improve heart and respiratory function, lower blood pressure, improve bone density¹⁰ and flexibility, and help to maintain a healthy weight.

身体的新陈代谢率会随着年龄降低，因此你每天大约需要180更少的卡路里比你20岁时。保持精力充沛有助于延迟衰老，提高心肺功能，降低血压，提高骨密度和灵活性，有助于保持健康的体重。

When starting a new fitness regime build up slowly, and speak to your GP if you plan to embark¹¹ on an intense activity for the first time. A brisk 30-minute walk five times a week with one or two light weight training sessions per week will help to maintain your weight.

当开始一段新的健美养生法，慢慢锻炼，和你的医生谈谈，如果你第一次计划从事紧密的活动。每周五次在大街上散步30分钟，每周做一或两次轻微的体重训练，有助于保持你的体重。

We’re more likely to suffer from fractures as we age (particularly women) so it’s important to stay flexible and avoid falls. Yoga will help to improve your balance and improve suppleness¹². Consider taking up a hobby that will keep you active, such as golf, dancing or gardening

随着年龄增长我们更可能遭受骨折（尤其是女人）因此保持身体的灵活度避免摔倒是重要的。瑜伽有助于提高你的平衡和灵活性。考虑投入一种使你灵活的爱好，例如高尔夫，舞蹈或园艺。

Swimming is a good choice. The water supports the joints, which is great if you have injuries or back problems, and also gives you a good cardiovascular workout if you push yourself. Try a 30-minute swim three times a week and stay active by doing 30-minutes of exercise each day – like walking the dog or doing housework, anything that keeps you moving.

游泳是好的选择。水支持关节，如果你受伤了或背部有问题是一种好的选择，如果你在水中运动，也会提供你很好的有氧锻炼。尝试每周三次30分钟的游泳，通过每天做30分钟的锻炼保持活跃-像遛狗或做家务，任何会使你身体移动的事。