During your prime years, your physical strength is at its peak and recovers quickly after injuries.  Extensive training is required to allow your body to reach its maximum potential, despite your tendency to be strong. This is the age to make the most of your body.

Care for your Heart: Experts have revealed that the heart of a 20-year-old has the ability for pumping 10 times the blood flow required to preserve life span. This explains the unlimited number of power the youngster’s body has for supplying oxygen to muscles with enough alacrity for the hard climb.

The Solution lies in constant exercise, such as going for long day-hikes that will reduce your heart resting rate, as this is the trademark of professional athletes.

Let the blood carry oxygen: Flexible capillaries and cell walls can transmit oxygen and nutrients from the blood toward the muscles and clear any waste due to muscle-fatigue. Due to this, the recovery time shortens and the endurance training is also empowered.

The solution lies in endurance training that includes 45 to 60 minutes of cardio workout at a perceived exertion (PE) of at least 13 reps, that boosts capillary supply toward muscles and improves total performance.

Breathe easy: The body forms new alveoli, i.e. the tissue that transfers oxygen via lungs, until you're 20 years old, and this fuels respiratory function at its peak and floods your muscles with oxygen during exercise – even at altitude.

Bone Density: Mineral density rises during 30 years of age, and this makes your bones stronger than ever.

The solution lies in carrying a stranger’s load in your hands. With the help of high-intensity exercises, our bones are able to accomplish peak mass.

Joints, cartilage, back: Overall body water each pound of body weight is at the maximum point between 18 to 25 years of age. These fluids keep the elasticity of the cells, the lumbar discs and joints springy between vertebrae spongy and shock-wicking.

The Solution Lies in: Cross-training with skiing, biking and swimming to reserve cartilage health.

Building Muscles: According to research quadriceps reach their highest dynamic and isometric strengths during 30 years of age. The strength of muscles increases between 25-35 years.

The Solution lies in building up muscles with high-intensity and low rep strength training. Try doing bench presses, squats and dead lifts with 80% of your repetition as the maximum weight you can lift once. Perform 6 reps of 3 to 6 sets per exercise.

Refilling Energy: The liver and muscles consist of large concentrations of glycogen, which is a type of sugar that converts to energy quickly while doing extreme workouts, and helps increase stamina.

The solution lies in refilling energy stores after a long hike, as you gulp 8 to 10 ounces of fortified hot cocoa by adding 1 tablespoon of desiccated milk to blend. Following this, eat a solid meal within 45 to 60 minutes.

Eat Healthy for Fitness

Let me share a fabulous paleo-Mediterranean diet. Eat fresh vegetables, free-range meats, cold-water fish such as salmon, fruit and nuts, which are low in heart-clogging saturated fats and refined sugars and carbohydrates. High in omega-3 fatty acids that promote the health of cell membranes. Nuts are infused with vitamin B12 for uplifting mood and fighting stress. Moderate portions of red meat like grass-fed but not corn-fed. These also control hormones, while supporting the reproductive system.

Healthy and Nutritious Bites

Gorge on the following foods which are nutritious as well as help fight stress and stay fit.

  • 1 cup dried unsweetened blueberries
  • 1 cup raw peanuts
  • 2 cups maple pecans
  • 1/2 cup chia seeds which are available in many health-food stores
  • 1/2 cup sunflower seeds
  • 1 cup un-sulphured apricots, quartered
  • 1 cup unsweetened cranberries

Substitute peanuts with cashews in case of any allergies.