Prioritize low-intensity workouts. This includes cycling, rowing, swimming and brisk walking. With such activities, your joints will be in good shape. However, if your body is well prepared for stress, you can challenge yourself with more intense exercises. The important thing is not to sacrifice long-term health or recovery time.
Add interval training. This will allow you to train harder in less time. This type of training at the age of 50+ improves the health of the cardiovascular system and increases metabolism. Try alternating 30 seconds of intense effort with one to two minutes of slower pace. This way, you won’t overtire your body.
Include strength-based cardio training in your program. They help build muscle, increase heart rate, make the heart more durable and strengthen the entire body.
Find time for slow cardio exercise. Do not neglect exercises such as walking, jogging, and cycling at a steady pace. For people 50 and older, steady-state cardio is a great way to build aerobic endurance, reduce stress, and allow the body to recover while staying active. Include two to three days of steady-state cardio for about 30-45 minutes per week.
Focus on flexibility and mobility. Incorporating these exercises into your warm-up or cool-down can greatly improve your cardio performance and aid recovery. As we age, joints and muscles often become stiffer, making certain movements difficult and increasing the risk of injury. Spend 5-10 minutes before and after your cardio workout doing dynamic stretching and full-body mobility exercises. This will help maintain normal muscles and joints.
Listen to body signals. If you’re feeling unusually tired, sore, or uncomfortable, consider changing the intensity, switching to a different form of cardio, or taking a rest day.
Make cardio more social. For example, you can join a group cardio class or go for a walk with a friend.
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
I am a professional journalist and content creator with extensive experience writing for news websites. I currently work as an author at Gadget Onus, where I specialize in covering hot news topics. My written pieces have been published on some of the biggest media outlets around the world, including The Guardian and BBC News.
