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How Much Cardio is optimal for a 60 yr old?



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ARCHIMEDESII
SparkPoints: (139,158)
Fitness Minutes: (208,690)
Posts: 20,613
2/24/13 3:18 P

JRWELL58,

As others have noted, how much exercise you do depends on your current level of fitness. If you find that working out 20 minutes three times a day is too much, then why not try exercising for 10 minutes three times a day ? No one says you have to exercise for 60 minutes a day to be healthy. Although, yes, many experts say that people should be active in some way for at least 60 minutes. but that is because many people have very sedentary lives.

Have you been sedentary and are you trying to become more fit ? If so, then you want to slowly ease into a regular exercise routine so that it will become just that, a routine. Before my 86 year old aunty fell and broke her hip a couple of years ago, she would routinely walk 2-3 miles a day.

Walking is a wonderful way to stay fit as well as active. Why not take a daily walk as part of your exercise routine ? You don't have to kill yourself to be fit or healthy.

And if you'd like to learn more about fitness and older people, you might want to check out this website. Tufts University did a landmark study on strength training for older adults. They found that age is not a barrier to increasing lean muscle. You don't have to lift heavy weights. They have a simple series of ST routines posted that you might want to try.

growingstronger.nutrition.tufts.edu/index.
html






MARITIMER3
SparkPoints: (114,982)
Fitness Minutes: (65,679)
Posts: 6,140
2/24/13 3:08 P

SP says to do Cardio 30 minutes, at least 3 times/week. I'm 60, and I do 45 minutes, 5 times/week. I also do Strength Training, usually 30 minutes, 5 times/week.
Gail



DRAGONCHILDE
SparkPoints: (56,732)
Fitness Minutes: (14,252)
Posts: 9,619
2/24/13 3:01 P

Not really, no. You don't need to buy heavier weights, but 3 lb weights aren't going to challenge you for long. If you can do them during cardio, then they're not heavy enough. :)

Resistance bands are an inexpensive, versatile way to strength train, and they're highly adjustable. You can also get resistance band workouts generated here, and there are tons of resistance band videos as well. Just check out the Fitness section under Articles & Videos.

Generally speaking, if you're doing cardio and strength training at the same time, the strength training will not be very effective.



JRWELL58
Posts: 234
2/24/13 2:34 P

I use three pound weights while I cardio....and lift them in the air...does that count as strength training, Coach?

I do not belong to a gym. Should I buy some heavier weights?



DRAGONCHILDE
SparkPoints: (56,732)
Fitness Minutes: (14,252)
Posts: 9,619
2/24/13 10:50 A

Do what you can, when you can. It's not really about your age, but your personal ability. There are 60 year olds who can barely take a walk, and 60 year olds who run marathons. :)

A general recommendation for all ages is at least 30 minutes a day, 3 times per week for heart health.

It sounds like what you're doing is great. Keep at it!

Don't neglect strength training, though; as you age, you lose more muscle mass, and strength training is critical for preserving what you have, boosting metabolism, and improving your ability to do cardio



SPARK_COACH_JEN
Posts: 55,778
2/24/13 10:46 A

The amount of activity you should do is really based on your fitness level, not age. If you're doing around 30 minutes of cardio, 3-5 days per week along with full-body strength training twice a week, you're on the right track.

Hope that helps,

Coach Jen



JRWELL58
Posts: 234
2/24/13 9:58 A

I'm trying to do at least 20 minutes in the morning and 20 in the evening...sometimes 20 at lunch. It's difficult to fit in more.



 
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