Learn here easy & simple way to increase stamina & endurance after 65, or even 70 & 3 methods to maintain your workout in safe training zone
Even in old age, one must do endurance exercises. Why so? They help maintain/increase your stamina, energy level, boost metabolism process and reduce risk of heart disease. They will make easier for you to walk, grocery shop and play with your grandchildren!
But remember, endurance exercises:
(i) Work best if you workout at least 3 times per week with a rest day of in between.
(ii) Though, endurance may be improved with two day workout per week – but you will get much better results if you do at least for 3 days. Remember any amount of exercise is better than no exercise at all.
Start With A Walking Program
One of the simplest & easiest forms of senior people endurance workout is brisk walking. For them walking works as the “King of exercises”.
If you are a low fit guy, begin with two to five minutes of continuous walking.
In the beginning do it a few times per day. Then work your way up to thirty minutes, 3 – 4 times per week.
Older people can safely walk as much as sixty minutes per day.
Gradually build up your pace. A healthy & fit senior can safely walk between one to three miles per hour.
However, the beginners or those who have balance issues and/or joint problems should first try on flat surfaces or indoors – for example in a mall.
Then you can gradually try even on uneven surface as your balance improves and joints permit.
Walking Tips For Seniors
Invest in good pair walking or hiking shoes for your senior endurance program.
Beware! Regular sneakers or tennis shoes are not a good option as they are designed more for sports.
Opt for a shoe with thick soles to provide proper cushioning and good heel support for increased stability.
Use thick socks because they will not only provide you comfort, but also decrease the risk of blistering.
Recommended Range For Older People Exercises
Endurance workout include stationary bike riding, brisk walking, running, cycling, swimming, water aerobics, low impact aerobics or any exercise that causes you breathe faster and your heart to speed up.
Endurance activities or exercises should be done at least two times a week.
For optimal improvement in your heart and lungs and muscles, perform three to five times a week.
Your endurance workout should be intense enough to cause your breathing speed to increase & your heart beat faster – but make sure it’s not that high so as to over stress your system.
This is your right training zone. Always work out in this range to get the optimum benefit out of your endurance workout.
How To Monitor Endurance Exercise Intensity Level?
Here are 3 good ways for monitoring intensity level for your endurance workouts to help you stay within your optimum training zone. Choose one that you find work for you according to your situation.
Maximum Heart Rate Method
This method is the most accurate for finding your optimum training zone during your endurance workout, but is the hardest to learn.
A recommended range for the typical older adult exerciser is between 65% & 80% of his/her maximum heart rate (which is 220 minus that person’s age).
And for the persons who have been inactive for a while or have limiting health issues, the recommended heart rate is between 50% & 75% of his/her maximum heart rate.
For a healthy 75 year old man the maximum heart rate would be 220-75, that is 145. Now the 65% would be 94 & 80% would be 116. So while doing endurance workout his heart beat rate can be increased to between 94 to 116 beats per minute.
Find your ready reference, I am giving below a chart. You can follow this chart to get your heart rate range for a 60 second count.
|Age||Maximum Heart Rate (220-Age)||Male 65%||Female 65%||Male 80%||Female 80%|
Measure your pulse at approximately five minutes into the endurance exercise.
Take your pulse again at approximately ten minutes into your exercise or after the hardest part.
Take your pulse again just after you cool-down.
You can wear a good quality Smart Sport watch to see your pulse rate easily. I have Apple Smart watch.
Rate of Perceived Exertion Method
Here is another method, known as “Borg Scale of Perceived Exertion”. If you don’t have Smart Sport watch, you can try this method. This involves just rating your feeling of how hard you are working on the “0 to 10” scale.
“Borg Scale of Perceived Exertion.”
|Scale||Effort||How You Feel|
|0||Nothing At All|
|1||Weak||Sitting, Watching T.V., Reading a Book|
|2||Weak||Chores that seem like taking minimal efforts such as like Washing dishes, Folding Cloths|
|3||Moderate||Activities like that require some effort, but not enough like that speed up your breathing – example Walking through Store in a Mall|
|4||Moderate||Activities like that require moderate effort, and also speed up your heart rate & breathing but not taking your breath away – Example: Brisk Walking|
|5||Strong||Activities that involve vigorous effort, makes your heart pounding and breathing very fast. Examples: Swimming, Bicycling|
|7||Very Strong||The highest level of activities that you can safely sustain|
|10||Moderate||Burst of activities that you can’t sustain for a long time. Example: Finishing kick in a road race.|
For most senior exercisers, they can work in the “moderate” to “strong” range, which is 4 to 5.
Just try it. It really works quite well.
Talk Test Method
This is the easiest method to check how hard you are working and ensure you are doing endurance exercises safely with in your optimum training zone.
Basically, you should be able to speak in your normal tone & voice during your workout session.
If you are unable to speak regularly or out of breath, then you need to slow down so as to lower the exercise intensity level.
How’s that? Is it not easy, eh?
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”