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As we age, maintaining our health and vitality becomes increasingly important. For those over 45, the key to a longer, healthier life might just be found in a robust cardio conditioning program.
Cardio for Health and Longevity for the Over-45 Crowd, from brisk walking and cycling to swimming and aerobics, not only improve heart health but also enhance overall physical and mental well-being. In this blog, we'll delve into the myriad benefits of cardio conditioning, explore how it can extend your health span, and provide practical tips to incorporate it into your daily routine.
Whether you're looking to boost your energy levels, improve cardiovascular health, or simply enjoy a more active lifestyle, understanding the power of cardio can be a game-changer for your longevity and quality of life. Join us on this journey to revitalize your body and mind, and discover how cardio can help you embrace the best years of your life with vigor and enthusiasm.
Cardio for Health and Longevity for the Over-45 Crowd
LOW INTENSITY STEADY STATE CARDIO (ZONE 2)
Low intensity steady state cardio conditioning is still a great option for your cardiovascular system because it is a great foundation builder for your vascular network.
In the fast-paced, quick fix and results NOW era, most folks stick with the high intensity style of cardio. However, after 8, 10, or 12 weeks, some studies have shown that the differences between high and low intensity cardio are not that far part.
When performing LISS, keep your heart rate between 120-140/150, depending on your fitness level. If you do not own a heart rate monitor (not an Apple watch or the such). Keep your pace at a level where you can hold a conversation with someone without losing your breath.
Make things interesting by listening to a podcast or audio book, and by choosing modalities that won't bore you.
Alternate between movements such as:
Biking
Rowing
Pushing a Sled
Bodyweight Exercises
Stair climbers
Or Good Ole Brisk Walking
If you are a beginner, aim for 20-30 minutes 3x's per week along with a safe and effective strength training program.
TEMPO INTERVALS (MIIT)
Moderate Intensity Interval Training is the second fitness conditioning method that is similar but different from the famous HIIT.And it's in the name. Moderate intensity instead of high intensity so that you are getting more good, quality work without feeling dead, defeated, and depleted.
Developed by Charlie Francis to train his athletes in the off-season, he used this to get them ready to handle the high intensity demands of their sport, but also developed the rest and recovery to deal with those demands better.
The work portion is about :8 - :10 followed by a :60 active recovery period. Your sets will vary depending on your fitness level, but generally, beginners will be in the 6-8 set range, while higher levels progress up to the 10-20 range.
Keep in mind that during your rest periods, you want to keep moving through some sort of active recovery such as walking, slow row or bike, corrective work, and mobility drills.
HIGH INTENSITY RESISTANCE TRAINING (Zone 5)
High intensity resistance training is the 3rd conditioning method for active aging and it uses resistance to slow down the speed of the exercises to increase insurance as well as to help recruit more fast twitch muscle fibers to reduce the likelihood of injuries, and also allows for mire volume to be used.
Doing intervals with bodyweight or light resistance usually equals speed, which increases the possibility of injury by because you are not able to do a lot of volume without gassing yourself out.
High resistance adds to fast switch muscle utilization, which allows for more reps because the movements aren't performed as fast.
🏃🏾 Sled Push - :3-:10 (70-80% of your max effort)
🏃🏾 Active Recovery - :55-:60
🏃🏾 5-10 rounds, depending on your fitness level
PLYOMETRIC TRAINING
Using plyometrics to increase muscular power and endurance for those over 40 is crucial to improve physical function, increase balance, and avoid falls and injury.
The Plyometric Repeat Conditioning System not only develops the cardiovascular system but it also develops specific muscle groups for optimal use.
HERE'S HOW:
1. Choose a plyometric movement that is challenging, safe, and that YOU like to do.
2. Set a timer for the work portion of the session between :10-:20 ( You can use reps as long as they equal :10-:30)
3. Set the same timer for :30-:90 for your rest periods (Start with longer rest periods and work your way down)
4. Work in sets from 4-12 depending on your fitness and ability level
Ready to take the first step towards a healthier, more vibrant you?
Don’t wait another day to invest in your future!
Our expert coaching programs are specifically designed for individuals over 45, tailored to help you achieve your health and longevity goals through effective cardio conditioning.
Contact us now to schedule your personalized consultation and start your journey towards enhanced health and vitality.
Let’s work together to make your golden years the best they can be! Reach out today and embrace a brighter, healthier tomorrow.
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