30s target moves

to your health

The hard reality is that women begin to lose muscle and bone density in their 30s, says James S. Skinner, Ph.D., a kinesiology professor at Indiana University in Bloomington. Some studies have shown that it's possible to achieve slight increases in bone density with exercise, "but it's much harder to increase once you lose it," Skinner notes. "So the issue becomes holding on to what you've got."

Strength is also at issue. Ignore your muscles -- particularly the core muscles of your torso -- and you'll not only find it harder to do everyday tasks and sports, but you'll set yourself up for greater risk of back injury too.

cardio complement

Don't let a lack of time keep you from exercising. Instead, combine strength and cardio training into one circuit workout. Add 2-3 minutes of marching, walking, running or rowing between strength moves. Another strategy: Replace 1 or 2 long cardio sessions with shorter but more intense workouts each week.

why target moves work

These advanced core moves give you strength where you need it most and provide an extra challenge so you continue to progress.

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