I'm 67 and have enjoyed weights and bikes (road and mountain) my entire life. It has always been frustrating to me that as you said, the two don't play well together! You focus more on your lifting and your size and strength increase, but you cut into your bike endurance (I suppose part of the problem with increased muscle mass is increased weight - and the more you weigh, the harder it is to climb with your bike as your legs don't know or care if the extra weight is muscle, fat, or rocks in your CamelBak😅). Switch to focus on cycling, and your body starts eating your muscle mass. Your endurance is awesome, but your size and your bench press starts lagging. The ONLY compromise I have ever had any luck with (when I was more cycling focused) was doing just an upper body maintenance workout twice a week. Nothing really heavy, just 3 or 4 sets per body part, while riding 3 or 4 times a week. Oddly enough, I found that I was able to maintain a base level of upper body strength and it even seemed to compliment my riding somewhat. My only explanation was that in keeping my upper body in shape, it somehow fed my entire organism when riding by "servicing" my bloodfow as it ran through active and strong muscle vs weak/unused muscle tissue. I don't know - just a hunch, as I'm no expert. I've always believed that weight training is a secret "Fountain of Youth" - and makes you look and feel younger than you really are and undoubtedly adds quality and longevity to your life. Great video!! 😎👍
Weight training as you get older is not about athsetics and increasing weight I’ve trained for 40 years and I’m now 58 a retired firefighter it’s about functionality and keeping basic strength I’ve got a physique of somebody in there 30’s but it’s more important as you age to have basic function like getting out a chair without having to push off the arm ,reaching up into a cupboard ,climbing stairs etc I get cardio from walking every day and I still train quite heavy to maintain my strength in comparison to 75% of the gym sarcopenia which is natural testosterone and muscle loss that effects all people from 30 onwards can only be slowed down by stimulating the muscle with weight training also having stronger muscles helps with tendon and bone strength which in later life will prevent brittle bone breaks from falls which often cause early mortality as they get more frail.cardio is important but I would prioritise lifting most people as they get much older aren’t doing marathons and long bike rides they are trying to live life independently and pain free
It’s about efficiency with the type of exertion you’re doing. When you pass 33 yrs of age, your stamina or VO2 max will decrease and will never be better whatever you do. Training your muscle/strength you’ll almost retain or regain your max strength if you work our consistently. So cardio is only for warm up, max 5-10 minutes
I am a 82 year old retired Fireman/Carpet Layer..I lift weights and walk daily..I feel the weight training is important..I do curls, overhead lifting, triceps and bench work..When I walk, I do a busy--ONE MILE..I also keep busy with household exercise..I am in the yard daily digging, pruning etc..My fellow retired Firemen are not so fortunate..Most have given up on exercise and are pretty much couch potatoes..I fight that..I have done some carpet work as of late (my neighbors house)..Being busy is important. I do get aches and pains, but weight training seems to correct that..Not having others my age to work out with makes it rough.. I do my exercise alone at home (lifting) and walking with friends that I have met.. Most people walk too slow and like to stop and talk..It is important to stay regimented and get that brisk walk in..---along with weight training.. I really need to improve on balance training and squats...I also eats healthy (a little too much).I feel that my work ethics have aided me over the years..Another important part of health is mental..In retirement, I have done a lot of sailing and motor homing and even some politicing (I don't recommend that)..Enjoy each day, stay in contact with friends and family and don't take things seriously..---I hope this helps explaining my situation..Oh yes--and a great wife!
I workout 6 days a week in advanced strength and cardio classes. I have been exercising for decades. I am 73 and work out with people decades younger. My body is slim , fit and strong. I function like a 30-40 year old person. Zero health problems.
I’m pretty close! The wreck less driver tripped me up. C surgery soon, followed by L soon. Valentine’s Day I’ll be ready to . . . Um…. Do EVERYTHING! Includes golf and MTB good, aside from, ya know….
@ Damn right because I am in the 1% of women in my age group who are like me. Not a single woman in my gym participates in the advanced strength and conditioning classes that I take. I can easily pat myself on the back and much, much more!👊👊👊
Thanks doctor, excellent explanation. I'm 67 years old and I exercise with weights 4 times a week and I walk around my neighborhood almost every day. I started four months ago and I can already feel the difference.
I’m 73 next month, and still working FT as a Nurse.I was a runner for 37 years, from 1978-2015, when my L-3-5 became very painful. A great Chiro for 10 years has my back almost to normal now.I also am just getting over frozen left shoulder after nearly 2 years. I’m doing what I can with 15 min home workouts, 250 sit-ups with exercise ball, 25-30 more for lower abd,and barbell bench presses 2x10 reps each arm, and curls. I plan to increase everything when I get 100% again. Thanks for a fascinating video. 0:06
This is easy - do both, don't be so serious about it unless you're young and in competition. For many years now I've split my time between aerobic and anaerobic activity. Also, “cardio” can cross over from one to the other - I can easily compare how I feel when performing 30 Mike Tyson push-ups to double-timing it up a steep uneven slope with my Shepherd Dog.🍀At 71, I must be doing something right. Cheers!
I'm over 70 and enjoy both types of exercise, strength (weights) and endurance (jogging). For me I feel better when I do both and usually do them in some degree at least five days a week or more. One over the other doesn't come into mind, I just feel like I should do both.
I’m 73 and follow pretty much the same program. I can’t run but I do 30 minutes on stair master. I lost 34 pounds over a year or so, plus I quit drinking wine .
Having been a tennis teacher I found out that a majority of injuries happen before and after the match due to stretching cold muscles to start and not stretching after a match or workout. IStretching, Balance and walking are excellent and can be done at home. Get moving and Moderation is the key word.for all things. Semper Fi🇺🇸
I am soon to be 88. I do wt training 3x per week, Walk 2-4 miles, 3-4 times per week and bike 1-2 times oer week, I have given up running because I did so much of it up to age 80,
67 years old, 2 years in gym weight training. 1-1/2 years at bench, PR is 215 lbs. 9 months at deadlift, PR is 300 lbs. I start deadlift at my max and do drop sets of 1 for a half hour. When down to 265 I add in two sumo styles and multiple rep sets up to 5. Currently working on 185 for reps at bench. I did not get the memo to be geriatric and use rubber bands and stretch for my workouts. Neck pad just arrived to start squats seriously.
For health, fitness, longevity, no matter the persons age the secret is a short high intensity (relative to the trainees current fitness level) circuite session to send the adaptation signal, followed by however many low intensity sessions the trainee needs for that adaptation to happen.
I am 68 years old. I am a lifelong endurance athlete, mostly cycling (road/gravel), running, and now walking hills approximately 10 miles a week. I train for hard endurance cycling events. About 10 years ago I fell in love with CrossFit…got super fit and strong…until I got injured. My cycling really suffered when I was doing heavy CrossFit 3x a week. I never found the sweet spot to do both at the level I wanted. So lifting went on the back burner. Fast forward to now…I can see and feel myself losing muscle mass…I am afraid to try CrossFit again and have not really known where to start. My husband who is 78 found this video and shared it with me. This gives me a baseline. Thank you for such an interesting and helpful talk!!
OK wrote an essay TL/DR - think give it a try using this gentlemans advice , Strength makes life so much easier and make you feel younger more so than cardio fitness. Thing is don't have to go crazy to get most of the benefit. Hill walking and cycling should still be good for strength in legs ie when I spent 10 years on road travelling the world as hiker/backpacker I slimmed right down, but keep a lot of strength. Strength is more than just muscle bulk. it's quality of muscle , being able to harness it well and good technique . I think having watched this you could find a nice middle ground Personally as a 60 year old start beginning of this year at the gym I have mixed cardio and strength too much- though mostly do strength . Other theory is to do Cardio after strength work if do it same day - not me , I like the muscle warm up In 11 months great strides - from zero pulls ups to like 15 depending on grip to 20 dips etc . also harder to gain muscle when losing weights as well - so gone from 97Kg to 84Kg , so find waist measurement more indicative. Will get a dexa scan soon anyway as don't want too low bodyfat - sub 15% , must be near. Really go back to some strength training to aid full range of motion to get and place heavy items on top shelf etc. Walking at a brisk pace is all you need to get most benefit ( zone 2 activity ,still can just talk ) , low injury risk , inflammation or chance of myocardial fibrillation by over exerting yourself if tired ( lack of sleep last night ) , fighting the flu and dehydrated etc . Brisk walking strengthens , calves, hamstrings, glutes etc and aids range of motion ie to walk briskly you need to kick off. Strength is what really makes you feel young and gives you more energy If you really want that extra Cardio , and upto it , then do one small HIIT ( high intensity Interval training ) just once a week , on say an elliptical machine as very safe warm up 1 minute hard , 1 minute rest do 4 times over in 15 minutes - 5 warm up , 8-10 doing , 5 cool down . That lets your heart , lungs know , don't slack off keep plenty of blood flow to muscles ( ie VO2 max boost ) . Can start with 30 second hard , and 2 minute rest if not easy Think strength is great for near everyone , better blood sugar control as well as muscles soak up glucose What's crazy is some strength work is cardio , not my dips , upper body presses etc - but when I do single leg presses or kick backs that are 125kg to 150Kg on each leg 15 times , then other I'm started to breather harder. This gentleman is correct better for weight loss when cycle back from the gym , just eat a piece of fruit or 2 . Don't get the same hunger as from some serious cardio.- When I was hiking in mountains I ate a lot ,or playing rugby when younger Maybe when I get older i will separate cardio and strength more , but my muscles are now big enough and rather have strength and function over even bigger muscles Anyway most people now over 90 or 100 mainly stayed active doing stuff , probably not strength work. Just thing strength keeps you more productive years to do . Look at people who run 1500m good muscles and they can walk all day exploring having fun , not the muscles of a 100M sprinter or slimness of a marathon runner . Both cardio and strength give max gains for just 3 hours each per week at most , after than when older need more rest ( muscle only grows on rest/repair days ) , Just the right amount of muscle stress.inflammation to get good benefits vs cost of nonterm inflammation and burnout Everyone over 40 should take at least 1 week off every 2 months to deload from strength work - probably come back stronger or just the same anyway All the best
@@JohnBowl14690 excellent point I started beginning of this year at gym , you kind of forget strain on joins, ligaments if you ramp up too quick .Plenty of time, slow is great , the exercises and machines I used changed as well, as I improved and got more confident, Just maintaining and building even a small amount, can make a good difference
Now 67 ,have trained since I was 19.Training with kettle bells ,sand bags.A year ago I started using clubs and mace,I use Adex club and mace systems,as they are the best.Wish I had of started this type of training years ago.
Thank you so much! This the best, clear and precise explanations and recommendations , I’ve seen for the last few years. The main issue - how to combine strength training and aerobics for older adults. I am 72, physician, did a lot of research in variety of topics. Trained in swimming, tennis, gymnastics, mountaineering. Tried different combinations of strength training and aerobics. Based on my knowledge and personal experience, absolutely positive that given recommendations are most likely the best. Just everyone must adjust the amount of strength training and time for walking as needed. The recovery time in older adults is a little longer up to 72- 96 hours. It means you may walk 30-45 min at the beginning of training, then increase the duration. Same for strength - two sets could be sufficient at the beginning. Best of luck to all and thanks for discussion again!!!
Great Video! I just turned 65 and amazed how many people guess I’m in my late 40’s! I’ve always done combo workouts like you recommend. I don’t take any recreational or prescription drugs. I make sure to stay as close to zero sugar grams per day, 30 grams min of fiber each day, 60 grams of net carbs, 120 min protein grams and the rest healthy fats. I’m 6’ 200 with an athletic physique. I appreciate you giving an example of a workout regimen. Can you do a follow up video recommending workaround exercises if individuals have certain joints that have been compromised? For instance I had reconstruction surgery on my left knee playing football. I can’t do one leg squats. So offering alternative ways to accomplish the same goals when dealing with issues from old injuries to arthritis. Thanks
I am 60 and I broke my neck in a motorcycle accident and this led to incredibly bad back pain in my lower back for 15 plus years. I had periods where I couldn't walk for months and could barely stand up. I went to a chiropractor who worked wonders, but what really helped was a fantastic personal trainer. He devised a programme of exercises using weights, strength training and minimal cardio. I regained my pain free mobility and lost weight. Thank goodness I met him because I dread to think where I would be now without him.
@@Joiedevivredesilives This is my concern too. Without forking over big bucks for a personal trainer on a continuous basis, I don't see how I can do weight training without injuring myself.
I am 67 and have exercised moderately my entire life. I stepped it up since retiring at 61. I walk 2 miles at a brisk pace each morning and after that do I circuit of pushups, weights and total gym lasting about 10 minutes. I know that each year my body is going to be less capable and while I accept that my goal is to be the best I can be without stressing over it. I have noticed that my cycling average speed has dropped since 63, which is the only noticeable difference I have seen since hitting my 60’s.
I would like to suggest that older people (I'm 75) should look into jumping rope as a possible form of exercise. It helps with so many things, such as endurance, balance, bone density, general coordination, etc... Plus it's fun! Studies have shown that jumping rope for 10 minutes is equal to running for 30 minutes. Give it a try, I've been doing it for 5 years now, and it's amazing! For my strength training I have a simple home gym that includes a cable machine, free weights and adjustable dumbbells. For better or worse, that's the way I do it!
Thank you doctor you have given excellant information ,sir I m from Mumbai India ,I m 70years old enjoying gym work out. I can do pull up , push up, dips ,cardio, and strength work out , now I will avide some work out as per your information, thanks once again ,god bless you.❤❤❤
Do both. I am 67 I still run and lift weights. I can still do my weight routine I did at 30. I now run 40 for forty minutes but am slower, but moving is so important.
Excellent information ‘ that I needed to hear ‘ and it has been proven over and over again that strength training for seniors is very important ‘ with low intense cardio ‘ like walking ‘ a great combination ‘ which I do
At 68yrs, I am grateful to still be active. Not by luck, you choose your outcomes, MOVE and PUSH/PULL yourself or go downhill fast. A combination of ALL methods must be tried so you can find what suit you ( every body is build differently). Target your bottom half of your body first before other 'vain showoff parts'.
Thank you for this very balanced and well presented video, and I think from personal experience that it is right on target. Staying in shape as much as possible truly adds to the quality of life in our short time here. I have always tended toward strength training more that cardio, and that has served me well. What's not addressed here, understandably, is the importance of spiritual training. We all are going to physically deteriorate and die --- that's a fact -- our bodies end, our spirits do not. I was always active in my younger life, but had no relationship with God -- consequently, I developed and was diagnosed with epilepsy at age 37 which I dealt with for 14 yrs. until age 51 when I experienced a spiritual rebirth, and put my trust in Christ as my Lord and Savior. Shortly thereafter, the epilepsy disappeared and I am now right at 78 yrs. old and in good health. I realize that this is a video about maintaining good physical health, and apologize for diverting it, but wanted to point out that we are more than physical beings, so both physical and spiritual health are important. Thanks again -- you are clearly knowledgeable and skilled at your profession.
150 minutes of cardio per week. This is essential. I've had amazing gains from cardio. I also lift weights 3-5 days a week. No ego lifts. Easy does it. Slow tempo. Controlled and careful. Just get out there and do something. Everything helps. Start small. Drink more water. No alcohol or smoking. Prayer and meditation.
Silly question. A combination of both is absolutely a must. I've been casually running for 21 years and also do strength training with dumbbells. I'm 70.
I’m 74 and have been active playing sports like hockey even now. I walk 80 km/week and weight train 3-4/week. I also do yoga 3/week. My strength and endurance are as good now as they were 15 years ago. Stay well ,stay strong.
A combination of both, plus good rest, good nutrition. Training in the 80/ 20 protocol for cardio respiratory; that is 80 % training in zone 2 and 20% in VO 2 Max. Three days of strength training.
So much for the 3 day a week walks for 30 minutes per session as some recommend. I do a lot more than that btw as I walk everyday and use dumbbells several days a week. But going to step it up a notch.
I’m 79, in summer we mainly cycle in the mountains, at the moment we are snow shoeing every day and going away for three weeks skiing in January and two more in March. My take is that when you are retired you should aim for an all round active lifestyle rather than treat exercise as something you fit into your day. We moved here to the mountains where the hills are steep and cycling and hiking combine strength and cardio with a great experience. We haven’t lost strength so far, the hills which we struggled up a few years ago we still struggle up, with about the same effort and we are still both fitter than before we retired when we didn’t have the time or energy to exercise. The big loss is endurance, we used to ski from first to last ride but now we ski down after lunch and a couple of hours bike ride or hike is enough.
Second post!@10:58, he said that stretching is not as important as strength training. Wrong! For 34 years, I start my exercise regimen out with a good 5 minutes of isometrics. head rotations, circular hip movements, circular arm movements ( 20 forward and 20 reverse) various head turns, wrist movements, etc. These preemptive exercises ward off arthritis, stiffness of joints, and being unable to balance our equilibrium.
I’m going on 65. I have been a natural bodybuilder for over 40 years! I’m going to continue training until they put in my pine 🌲 box 📦. Cardio is important as well. Unfortunately, I don’t do as much as I should.
Great video! After 60, building and maintaining muscle is just as important as building aerobic power - especially if your striving for all-around functional fitness (as opposed to training for sport performance). My experience, though, is that most people 60+ shy away from weight lifting. I hope that changes and this video will help! 💪
When you grow old you grow stiff, tired and weak. To counter it you need to do: 1. flexibility stretching type of exercise like yoga 2. Weight training to maintain your muscles and bone density 3. Endurance exercise like jogging, biking, walking, swimming etc
Exercise is important for young people, if you want to stay fit and healthy and have a life worth living as you get older it is critical. I think some people link retirement with stopping exercising. Thanks for sharing your thoughts. Diet - I have cut down my UPF and carbs and have lost a stone, it is very hard to exercise away a bad diet. (Impossible in my opinion.)
A little neuro-linguistic programming tip is to replace the "Don't Quit" neon sign with "Keep Going", or some such. A football study found players coached not to fumble actually fumbled more often; whereas those coached to protect the ball did just that, and turned the ball over less.
I'm 64 and I follow those tips quite well. But I belive that it is good that you after a long walk take a short but intense run at the end of the training. It is good when the heart beats for half a minute. I think that it rises the testosterone levels too. I went from 11 to 23 percent ! 😮
Clarity in communication is important. The statement that people 'have a 50% chance of dying' is missing an important word. But if true, very excited... lol. But seriously, thanks for the tips.
Totally agree. The most important muscle in the body is your ❤. If it's not strong, you got nothing. I do a combo of weights and cardio. Still going strong at 67.
Recovery time for me is a new issue. I really like your video and supporting data. I am 78 and 235 lbs. Since my 50s I focus on INTENSITY to promote HGH. i am relatively strong and muscular. I am concerned about VO2 max and I am now incorporating it in my routine. MY concern is muscle mass. I have NOT seen many people in their 80s maintaining muscle mass. For longevity should I cut back on muscle mass? Is this a problem? The second question is about Recovery. There is a danger of over-training. With intensity lifting I need more time to recover as I age. Sometimes 2 days between. I do slow counts of 7-10 concentric (down) and quick excentric (up) at 6,12,12,12 reps for 5 different exercises in about an hour. I try 3 times a week. The slow counts allow me to get a lot of intensity at a lighter and SAFER weight. You do not talk much about the weight and pace of lifting. I think older people lifting fast is dangerous.
If you could do only one it's strength in particular core muscle to improve balance Falling over and sustaining injury is the most prevent in the over 70's. increasing age. Also flexibility is crucial.
Excellent presentation and based on science. 👍. Exactly, what I was looking for. I knew from earlier experience as a marathon runner, i couldn’t build muscle. Your recommendations are right on!
I do both strength training and cardio, almost 60. I've cut back my strength training to twice a week, I just couldn't recover at 3x a week. It's pretty intense on strength days and still increasing in weight. I do a lot of zone 2 training, it's extremely effective. Use it or lose it.
I'm 73 and took up boxing 5 years ago and now compete at "Master's Level"- I need both cardio and resistance training. No free weights, just pulleys and bands. Lots of rest and decent diet. Six days a week in the gym. I weight 155 (my high school weight) at 5'9"-- have never smoked or taken drugs. If one hasn't ruined their body through bad habits, etc., anything is possible.
Easy answer. Its weights because you can lift with short break between sets(10 seconds) and get your cardio in that way. Because its hard. But you cant do cardio alone and get weight lifting benefits. Im 67 and thats what ive done for 47 years. Works for me
I work out in my home at age 80, alternating walking briskly for 2-1/2 minutes, curling 50 lbs in sets of 8, walking again, then pressing 50 lbs in sets of 8. I do it for an hour. By the way, the 90's is our 10th decade.
Strength and flexibility and jogging in the fall, cross country skiing in the winter, cycling and jogging in the spring and kayaking and cycling in the summer. Fresh air is the difference with all this hot air.
Think twice before prioritizing strength and neglecting endurance.... I trekked with lots of lean senior citizens who easily outperformed me, where as much muscular younger guys failed to catchup with me😊. I prefer the opposite of what's suggested here, focus on endurance (4days a week) with a touch of basic composite exercises like squats, Deadlifts and overhead press for strength training, max twice a week.
I only started serious hypertrophic training at age 58, before I did a lot of cardio and team sports . Now at nearly 60 , I have more type 2 muscle than ever before. I will never get as muscled as I could have at age 20 but I am improving a lot. I anyway do 6-8km quick walking with my hunting dog and my cardio is totally fine. VO2 is slowly but constantly increasing since I do weight work...
At 69, I started a mix of weight and cardio training, lost 12kg, pants size down from 40 to 34. I look worse as I have leaned a lot and now have sagging skin. Muscle mass and strength has increased while I still have to get rid of love handles. I do 17/7 intermediate fasting as well to get rid of the skin problem. My diet has not changed at all, or very little. Now I am going to split up the cardio and weight training, weights on Monday, Wednesday and Fridays, cardio on Tuesday and Thursdays. I do this for quality of life and not to live longer as I have a relationship with my God.
I go to the gym 2 or 3 times a week for muscle . . I been working out for 60 years. I'm 77 and still have a strong looking body. So it does help. I'm not as strong as I was of course not but I still look good and feel good. This is what matters
I am a 92 year old specialist personal trainer a do strength training compound exercises daily and walk 5km a day l have run 24 Comrades ultramarathons "90km" and over 50 standard marathons 42km
Spoke in the wheel folks. A bit of all of it. Strength (squat, bench, pull ups). Explosive power (clean, jerk, snatch, jump squats). Cardio at zone 2 (Long easy runs, bikes, swims). Cardio at zones 3-5 (intervals between 3-8 minutes). Intense runs bikes swims (30-60 seconds). It's not rocket surgery. Do it all, balance it out by executing and allowing your body to tell you how much, how often.
A big difference here is between fitness and actual health. A great deal of our health comes from our diet. Also our older bodies require more recovery time from exercise. Straining muscles or joints can impact any fitness regime. Your younger self could handle 10 or 12 reps but being more realistic it may be 5, 6 or 8 reps. Easing up when older and finding deep body relaxation techniques or improved sleep is also beneficial.
I’m 71 and SWIM laps every day for 90 minutes . Sure I stay physically strong but the secondary benefit is mental. It reduces stress and gives me the feeling that I have some control over my life as we all live in the snow globe of uncertainty.
Whats best for me is to keep moving. I am age 67 long brisk walks stretching and ellipitical 5 to 7 days a week. I also deliver 5 gallon water bottles carring one in each arm. I hate the word senior and being a senior makes me want to workout even much harder and longer. I don't consider myself being a senior, but I don't pass up getting a senior discount.
I'm 68 and weight train twice a week and walk 3.5 miles in nature 4 x a week. To me, the walking is not only for my physical health, but mental health as well. Neglecting mental health as you age is more detrimental than the physical. We need both!!
I walk along road and beach (55 mins) and take to 2No. 500ml Gatorade bottles (1.1 lbs) and do ten light lifting exercises with a thirty repetition per exercise x 3 sets. That works wonders.
I'm 67 and have enjoyed weights and bikes (road and mountain) my entire life. It has always been frustrating to me that as you said, the two don't play well together! You focus more on your lifting and your size and strength increase, but you cut into your bike endurance (I suppose part of the problem with increased muscle mass is increased weight - and the more you weigh, the harder it is to climb with your bike as your legs don't know or care if the extra weight is muscle, fat, or rocks in your CamelBak😅). Switch to focus on cycling, and your body starts eating your muscle mass. Your endurance is awesome, but your size and your bench press starts lagging. The ONLY compromise I have ever had any luck with (when I was more cycling focused) was doing just an upper body maintenance workout twice a week. Nothing really heavy, just 3 or 4 sets per body part, while riding 3 or 4 times a week. Oddly enough, I found that I was able to maintain a base level of upper body strength and it even seemed to compliment my riding somewhat. My only explanation was that in keeping my upper body in shape, it somehow fed my entire organism when riding by "servicing" my bloodfow as it ran through active and strong muscle vs weak/unused muscle tissue. I don't know - just a hunch, as I'm no expert. I've always believed that weight training is a secret "Fountain of Youth" - and makes you look and feel younger than you really are and undoubtedly adds quality and longevity to your life. Great video!!
😎👍
Not true, see my comment. There are other ways to live longer. I am 86 yrs old male and you are just 67 yrs old.
Weight training as you get older is not about athsetics and increasing weight I’ve trained for 40 years and I’m now 58 a retired firefighter it’s about functionality and keeping basic strength I’ve got a physique of somebody in there 30’s but it’s more important as you age to have basic function like getting out a chair without having to push off the arm ,reaching up into a cupboard ,climbing stairs etc I get cardio from walking every day and I still train quite heavy to maintain my strength in comparison to 75% of the gym sarcopenia which is natural testosterone and muscle loss that effects all people from 30 onwards can only be slowed down by stimulating the muscle with weight training also having stronger muscles helps with tendon and bone strength which in later life will prevent brittle bone breaks from falls which often cause early mortality as they get more frail.cardio is important but I would prioritise lifting most people as they get much older aren’t doing marathons and long bike rides they are trying to live life independently and pain free
It’s about efficiency with the type of exertion you’re doing. When you pass 33 yrs of age, your stamina or VO2 max will decrease and will never be better whatever you do. Training your muscle/strength you’ll almost retain or regain your max strength if you work our consistently. So cardio is only for warm up, max 5-10 minutes
Dont complicate things ..the main thing is that you wake up in the mornings.
@@alfonsoocchionero3577 Absolutely true. I am 86 yrs old, when I go to sleep I have no idea if I will wake up.
I am a 82 year old retired Fireman/Carpet Layer..I lift weights and walk daily..I feel the weight training is important..I do curls, overhead lifting, triceps and bench work..When I walk, I do a busy--ONE MILE..I also keep busy with household exercise..I am in the yard daily digging, pruning etc..My fellow retired Firemen are not so fortunate..Most have given up on exercise and are pretty much couch potatoes..I fight that..I have done some carpet work as of late (my neighbors house)..Being busy is important. I do get aches and pains, but weight training seems to correct that..Not having others my age to work out with makes it rough.. I do my exercise alone at home (lifting) and walking with friends that I have met.. Most people walk too slow and like to stop and talk..It is important to stay regimented and get that brisk walk in..---along with weight training.. I really need to improve on balance training and squats...I also eats healthy (a little too much).I feel that my work ethics have aided me over the years..Another important part of health is mental..In retirement, I have done a lot of sailing and motor homing and even some politicing (I don't recommend that)..Enjoy each day, stay in contact with friends and family and don't take things seriously..---I hope this helps explaining my situation..Oh yes--and a great wife!
At 70, the only time I experience aches and pains is when I MISS workouts, COVID turned out to be educational.
Awesome you are an inspiration
Firefighter from South Africa. Good work 👏 on your side, keep it up 🎉
Thank you
I wish you a long long and healthy and happy life
Hats off man !
I workout 6 days a week in advanced strength and cardio classes. I have been exercising for decades. I am 73 and work out with people decades younger. My body is slim , fit and strong. I function like a 30-40 year old person. Zero health problems.
I’m pretty close! The wreck less driver tripped me up. C surgery soon, followed by L soon. Valentine’s Day I’ll be ready to . . . Um…. Do EVERYTHING! Includes golf and MTB good, aside from, ya know….
Thank you for sharing very encouraging.
...and you are still flexible enough to pat yourself on the back.
@ Damn right because I am in the 1% of women in my age group who are like me. Not a single woman in my gym participates in the advanced strength and conditioning classes that I take. I can easily pat myself on the back and much, much more!👊👊👊
@@numbernine8571 lol. Being that fit, earns her that right!
Thanks doctor, excellent explanation. I'm 67 years old and I exercise with weights 4 times a week and I walk around my neighborhood almost every day. I started four months ago and I can already feel the difference.
I’m 73 next month, and still working FT as a Nurse.I was a runner for 37 years, from 1978-2015, when my L-3-5 became very painful. A great Chiro for 10 years has my back almost to normal now.I also am just getting over frozen left shoulder after nearly 2 years. I’m doing what I can with 15 min home workouts, 250 sit-ups with exercise ball, 25-30 more for lower abd,and barbell bench presses 2x10 reps each arm, and curls. I plan to increase everything when I get 100% again. Thanks for a fascinating video. 0:06
This is easy - do both, don't be so serious about it unless you're young and in competition. For many years now I've split my time between aerobic and anaerobic activity. Also, “cardio” can cross over from one to the other - I can easily compare how I feel when performing 30 Mike Tyson push-ups to double-timing it up a steep uneven slope with my Shepherd Dog.🍀At 71, I must be doing something right. Cheers!
This is the best video on the subject of exercise for seniors that have yet seen. Well done !
Combo is Best. I’ll be 65 this month, been doing it for almost 3 years. I feel So Much better than I did 3 years ago.👍
I'm over 70 and enjoy both types of exercise, strength (weights) and endurance (jogging). For me I feel better when I do both and usually do them in some degree at least five days a week or more. One over the other doesn't come into mind, I just feel like I should do both.
I’m 74 and agree fully with you!
I am 80 and second that opinion.
Definitely. That's my idea for sure
@@Cre8Thought41
Just don't over do weight training.
It's hard to over do cardio!
Endurance cardio has the most benefits!
I’m 73 and follow pretty much the same program. I can’t run but I do 30 minutes on stair master. I lost 34 pounds over a year or so, plus I quit drinking wine .
Having been a tennis teacher I found out that a majority of injuries happen before and after the match due to stretching cold muscles to start and not stretching after a match or workout. IStretching, Balance and walking are excellent and can be done at home. Get moving and Moderation is the key word.for all things.
Semper Fi🇺🇸
I am soon to be 88. I do wt training 3x per week, Walk 2-4 miles, 3-4 times per week and bike 1-2 times oer week, I have given up running because I did so much of it up to age 80,
Well done 😊
67 years old, 2 years in gym weight training. 1-1/2 years at bench, PR is 215 lbs. 9 months at deadlift, PR is 300 lbs. I start deadlift at my max and do drop sets of 1 for a half hour. When down to 265 I add in two sumo styles and multiple rep sets up to 5. Currently working on 185 for reps at bench. I did not get the memo to be geriatric and use rubber bands and stretch for my workouts. Neck pad just arrived to start squats seriously.
At 63 I find a mix of running, swimming, and free 7.5 kg weights , work for, plus keeping your mind fit as well.
For health, fitness, longevity, no matter the persons age the secret is a short high intensity (relative to the trainees current fitness level) circuite session to send the adaptation signal, followed by however many low intensity sessions the trainee needs for that adaptation to happen.
I am 68 years old. I am a lifelong endurance athlete, mostly cycling (road/gravel), running, and now walking hills approximately 10 miles a week. I train for hard endurance cycling events. About 10 years ago I fell in love with CrossFit…got super fit and strong…until I got injured. My cycling really suffered when I was doing heavy CrossFit 3x a week. I never found the sweet spot to do both at the level I wanted. So lifting went on the back burner. Fast forward to now…I can see and feel myself losing muscle mass…I am afraid to try CrossFit again and have not really known where to start. My husband who is 78 found this video and shared it with me. This gives me a baseline. Thank you for such an interesting and helpful talk!!
OK wrote an essay TL/DR - think give it a try using this gentlemans advice , Strength makes life so much easier and make you feel younger more so than cardio fitness.
Thing is don't have to go crazy to get most of the benefit. Hill walking and cycling should still be good for strength in legs ie when I spent 10 years on road travelling the world as hiker/backpacker I slimmed right down, but keep a lot of strength. Strength is more than just muscle bulk. it's quality of muscle , being able to harness it well and good technique .
I think having watched this you could find a nice middle ground
Personally as a 60 year old start beginning of this year at the gym I have mixed cardio and strength too much- though mostly do strength . Other theory is to do Cardio after strength work if do it same day - not me , I like the muscle warm up
In 11 months great strides - from zero pulls ups to like 15 depending on grip to 20 dips etc .
also harder to gain muscle when losing weights as well - so gone from 97Kg to 84Kg , so find waist measurement more indicative. Will get a dexa scan soon anyway as don't want too low bodyfat - sub 15% , must be near.
Really go back to some strength training to aid full range of motion to get and place heavy items on top shelf etc.
Walking at a brisk pace is all you need to get most benefit ( zone 2 activity ,still can just talk ) , low injury risk , inflammation or chance of myocardial fibrillation by over exerting yourself if tired ( lack of sleep last night ) , fighting the flu and dehydrated etc .
Brisk walking strengthens , calves, hamstrings, glutes etc and aids range of motion ie to walk briskly you need to kick off.
Strength is what really makes you feel young and gives you more energy
If you really want that extra Cardio , and upto it , then do one small HIIT ( high intensity Interval training ) just once a week , on say an elliptical machine as very safe warm up 1 minute hard , 1 minute rest do 4 times over in 15 minutes - 5 warm up , 8-10 doing , 5 cool down . That lets your heart , lungs know , don't slack off keep plenty of blood flow to muscles ( ie VO2 max boost ) .
Can start with 30 second hard , and 2 minute rest if not easy
Think strength is great for near everyone , better blood sugar control as well as muscles soak up glucose
What's crazy is some strength work is cardio , not my dips , upper body presses etc - but when I do single leg presses or kick backs that are 125kg to 150Kg on each leg 15 times , then other I'm started to breather harder.
This gentleman is correct better for weight loss when cycle back from the gym , just eat a piece of fruit or 2 . Don't get the same hunger as from some serious cardio.- When I was hiking in mountains I ate a lot ,or playing rugby when younger
Maybe when I get older i will separate cardio and strength more , but my muscles are now big enough and rather have strength and function over even bigger muscles
Anyway most people now over 90 or 100 mainly stayed active doing stuff , probably not strength work. Just thing strength keeps you more productive years to do .
Look at people who run 1500m good muscles and they can walk all day exploring having fun , not the muscles of a 100M sprinter or slimness of a marathon runner .
Both cardio and strength give max gains for just 3 hours each per week at most , after than when older need more rest ( muscle only grows on rest/repair days ) , Just the right amount of muscle stress.inflammation to get good benefits vs cost of nonterm inflammation and burnout
Everyone over 40 should take at least 1 week off every 2 months to deload from strength work - probably come back stronger or just the same anyway
All the best
Carolyn - You might be going too heavy too fast. For me, after a long layoff...I train light and slowly go heavier after months of working out.
@@JohnBowl14690 excellent point I started beginning of this year at gym , you kind of forget strain on joins, ligaments if you ramp up too quick .Plenty of time, slow is great , the exercises and machines I used changed as well, as I improved and got more confident, Just maintaining and building even a small amount, can make a good difference
@@nimblegoat - 👍
Now 67 ,have trained since I was 19.Training with kettle bells ,sand bags.A year ago I started using clubs and mace,I use Adex club and mace systems,as they are the best.Wish I had of started this type of training years ago.
Thank you so much! This the best, clear and precise explanations and recommendations , I’ve seen for the last few years. The main issue - how to combine strength training and aerobics for older adults. I am 72, physician, did a lot of research in variety of topics. Trained in swimming, tennis, gymnastics, mountaineering. Tried different combinations of strength training and aerobics. Based on my knowledge and personal experience, absolutely positive that given recommendations are most likely the best. Just everyone must adjust the amount of strength training and time for walking as needed. The recovery time in older adults is a little longer up to 72- 96 hours. It means you may walk 30-45 min at the beginning of training, then increase the duration. Same for strength - two sets could be sufficient at the beginning. Best of luck to all and thanks for discussion again!!!
75 year old (noncompetitive) power lifter, here. Still hoping to achieve combined 1000 lbs on my 3 lifts.
Great Video! I just turned 65 and amazed how many people guess I’m in my late 40’s! I’ve always done combo workouts like you recommend. I don’t take any recreational or prescription drugs. I make sure to stay as close to zero sugar grams per day, 30 grams min of fiber each day, 60 grams of net carbs, 120 min protein grams and the rest healthy fats. I’m 6’ 200 with an athletic physique. I appreciate you giving an example of a workout regimen. Can you do a follow up video recommending workaround exercises if individuals have certain joints that have been compromised? For instance I had reconstruction surgery on my left knee playing football. I can’t do one leg squats. So offering alternative ways to accomplish the same goals when dealing with issues from old injuries to arthritis. Thanks
I am 60 and I broke my neck in a motorcycle accident and this led to incredibly bad back pain in my lower back for 15 plus years.
I had periods where I couldn't walk for months and could barely stand up.
I went to a chiropractor who worked wonders, but what really helped was a fantastic personal trainer.
He devised a programme of exercises using weights, strength training and minimal cardio.
I regained my pain free mobility and lost weight.
Thank goodness I met him because I dread to think where I would be now without him.
Mate I had a similar event got walking within a week used cbd and haven’t used it again
@ I've used CBD😉 for pain management before , but the weight training and losing weight has been amazing.
@ weights and cardio messes my back
@@Joiedevivredesilives This is my concern too. Without forking over big bucks for a personal trainer on a continuous basis, I don't see how I can do weight training without injuring myself.
Both are important in moderation!
…I would just add that core strength (planking is my preferred method) has been a game changer in lower back issues 😊
I am 67 and have exercised moderately my entire life. I stepped it up since retiring at 61. I walk 2 miles at a brisk pace each morning and after that do I circuit of pushups, weights and total gym lasting about 10 minutes. I know that each year my body is going to be less capable and while I accept that my goal is to be the best I can be without stressing over it. I have noticed that my cycling average speed has dropped since 63, which is the only noticeable difference I have seen since hitting my 60’s.
I would like to suggest that older people (I'm 75) should look into jumping rope as a possible form of exercise. It helps with so many things, such as endurance, balance, bone density, general coordination, etc... Plus it's fun! Studies have shown that jumping rope for 10 minutes is equal to running for 30 minutes. Give it a try, I've been doing it for 5 years now, and it's amazing! For my strength training I have a simple home gym that includes a cable machine, free weights and adjustable dumbbells. For better or worse, that's the way I do it!
Thank you doctor you have given excellant information ,sir I m from Mumbai India ,I m 70years old enjoying gym work out. I can do pull up , push up, dips ,cardio, and strength work out , now I will avide some work out as per your information, thanks once again ,god bless you.❤❤❤
Keep it up
Do both. I am 67 I still run and lift weights. I can still do my weight routine I did at 30. I now run 40 for forty minutes but am slower, but moving is so important.
Excellent information ‘ that I needed to hear ‘ and it has been proven over and over again that strength training for seniors is very important ‘ with low intense cardio ‘ like walking ‘ a great combination ‘ which I do
I dont even have to watch this because BOTH are great for you. Cardio is a must. Weights help keep the muscle loss at bay. Great overview!
At 68yrs, I am grateful to still be active. Not by luck, you choose your outcomes, MOVE and PUSH/PULL yourself or go downhill fast. A combination of ALL methods must be tried so you can find what suit you ( every body is build differently). Target your bottom half of your body first before other 'vain showoff parts'.
Thank you for this very balanced and well presented video, and I think from personal experience that it is right on target. Staying in shape as much as possible truly adds to the quality of life in our short time here. I have always tended toward strength training more that cardio, and that has served me well.
What's not addressed here, understandably, is the importance of spiritual training. We all are going to physically deteriorate and die --- that's a fact -- our bodies end, our spirits do not. I was always active in my younger life, but had no relationship with God -- consequently, I developed and was diagnosed with epilepsy at age 37 which I dealt with for 14 yrs. until age 51 when I experienced a spiritual rebirth, and put my trust in Christ as my Lord and Savior. Shortly thereafter, the epilepsy disappeared and I am now right at 78 yrs. old and in good health.
I realize that this is a video about maintaining good physical health, and apologize for diverting it, but wanted to point out that we are more than physical beings, so both physical and spiritual health are important.
Thanks again -- you are clearly knowledgeable and skilled at your profession.
Outstanding; for good explanations, examples and overall content. If had to recommend only one fitness TH-cam video, THIS would be it!
150 minutes of cardio per week. This is essential. I've had amazing gains from cardio. I also lift weights 3-5 days a week. No ego lifts. Easy does it. Slow tempo. Controlled and careful.
Just get out there and do something. Everything helps. Start small. Drink more water. No alcohol or smoking. Prayer and meditation.
Silly question. A combination of both is absolutely a must. I've been casually running for 21 years and also do strength training with dumbbells. I'm 70.
good for you!
BEST quick guide for seniors I have EVER seen. Wonderful Job! Wishing I lived closer to you! Alas, I am in Colorado. Know any trainors here in Denver?
I’m 74 and have been active playing sports like hockey even now. I walk 80 km/week and weight train 3-4/week. I also do yoga 3/week. My strength and endurance are as good now as they were 15 years ago.
Stay well ,stay strong.
👍👍👍
👍👍👍
👍👍👍
I am 59 & l’ve been weights trainning since dec’2021 till now. My physique has changed for better😊
I’m 63 do push ups every other day walk a mile on the treadmill while using the incline also do arm curls and shoulder exercises
A combination of both, plus good rest, good nutrition. Training in the 80/ 20 protocol for cardio respiratory; that is 80 % training in zone 2 and 20% in VO 2 Max. Three days of strength training.
Doing both is the ultimate way to go.
So much for the 3 day a week walks for 30 minutes per session as some recommend. I do a lot more than that btw as I walk everyday and use dumbbells several days a week. But going to step it up a notch.
70yrs next year. Really interesting watch! I endeavour to do both but am not structured enough so opportunity for a fresh New Year plan!
I’m 79, in summer we mainly cycle in the mountains, at the moment we are snow shoeing every day and going away for three weeks skiing in January and two more in March.
My take is that when you are retired you should aim for an all round active lifestyle rather than treat exercise as something you fit into your day. We moved here to the mountains where the hills are steep and cycling and hiking combine strength and cardio with a great experience.
We haven’t lost strength so far, the hills which we struggled up a few years ago we still struggle up, with about the same effort and we are still both fitter than before we retired when we didn’t have the time or energy to exercise. The big loss is endurance, we used to ski from first to last ride but now we ski down after lunch and a couple of hours bike ride or hike is enough.
Second post!@10:58, he said that stretching is not as important as strength training. Wrong! For 34 years, I start my exercise regimen out with a good 5 minutes of isometrics. head rotations, circular hip movements, circular arm movements ( 20 forward and 20 reverse) various head turns, wrist movements, etc. These preemptive exercises ward off arthritis, stiffness of joints, and being unable to balance our equilibrium.
I go to cardiac rehab and we use a combination of aerobic and weights for an hour. Works well for most people.
I’m going on 65. I have been a natural bodybuilder for over 40 years! I’m going to continue training until they put in my pine 🌲 box 📦. Cardio is important as well. Unfortunately, I don’t do as much as I should.
Great video! After 60, building and maintaining muscle is just as important as building aerobic power - especially if your striving for all-around functional fitness (as opposed to training for sport performance). My experience, though, is that most people 60+ shy away from weight lifting. I hope that changes and this video will help! 💪
When you grow old you grow stiff, tired and weak.
To counter it you need to do:
1. flexibility stretching type of exercise
like yoga
2. Weight training to maintain your muscles and bone density
3. Endurance exercise like jogging, biking, walking, swimming etc
👍
100%! I stretch in between wieght sets in the gym. I'm finding that cardio is a MUST DO in a senior routine.
You want to be strong and fit so do both, you don't need to be huge so don't worry about interference
This is as clear as can be on the subject. Very helpful in the understanding and process of improvement of muscle upon ageing . Thankyou.
정말 좋은 내용입니다. 저는 65세인데요 근력 운동(strength training)이 정말 중요하다고 생각합니다. 그동안 궁금한 것들이 해결되었습니다.
Exercise is important for young people, if you want to stay fit and healthy and have a life worth living as you get older it is critical. I think some people link retirement with stopping exercising. Thanks for sharing your thoughts. Diet - I have cut down my UPF and carbs and have lost a stone, it is very hard to exercise away a bad diet. (Impossible in my opinion.)
Always a combination is best!
Cardio does increase muscle size and strength. It just takes longer, but the quality of the muscles is better!
A little neuro-linguistic programming tip is to replace the "Don't Quit" neon sign with "Keep Going", or some such. A football study found players coached not to fumble actually fumbled more often; whereas those coached to protect the ball did just that, and turned the ball over less.
Both, along with yoga/stretches.
This was the best video for accurate info plus specific guidelines and examples. Thank you!!
Really important to do strength training, especially for the lower body as we age. I notice a big difference adding squats and lunges.
I do both at the age of 55 i workout hard and i love it being a single Black man its a must for my brain 🧠 function and mental wellness.
I'm 64 and I follow those tips quite well. But I belive that it is good that you after a long walk take a short but intense run at the end of the training. It is good when the heart beats for half a minute. I think that it rises the testosterone levels too. I went from 11 to 23 percent ! 😮
Clarity in communication is important. The statement that people 'have a 50% chance of dying' is missing an important word. But if true, very excited... lol. But seriously, thanks for the tips.
I am 70. I run 7 kilometres 5 days a week. I also lift weights at least 4 days week. Fit.
Totally agree. The most important muscle in the body is your ❤. If it's not strong, you got nothing. I do a combo of weights and cardio. Still going strong at 67.
I am 74 and exercise with weights and cardio 5 days a week.
Recovery time for me is a new issue. I really like your video and supporting data. I am 78 and 235 lbs. Since my 50s I focus on INTENSITY to promote HGH. i am relatively strong and muscular. I am concerned about VO2 max and I am now incorporating it in my routine. MY concern is muscle mass. I have NOT seen many people in their 80s maintaining muscle mass. For longevity should I cut back on muscle mass? Is this a problem? The second question is about Recovery. There is a danger of over-training. With intensity lifting I need more time to recover as I age. Sometimes 2 days between. I do slow counts of 7-10 concentric (down) and quick excentric (up) at 6,12,12,12 reps for 5 different exercises in about an hour. I try 3 times a week. The slow counts allow me to get a lot of intensity at a lighter and SAFER weight. You do not talk much about the weight and pace of lifting. I think older people lifting fast is dangerous.
I'm 69 and I do both.
I agree ‘’slower reps with proper breathing ‘ with lighter weights is key for me’ plus a lot safer
Need to do both but having a high VO2 max is the number one predictor of longevity. Do what you need to do accomplish this. So a lot of HIIT.
If you could do only one it's strength in particular core muscle to improve balance
Falling over and sustaining injury is the most prevent in the over 70's. increasing age. Also flexibility is crucial.
Excellent presentation and based on science. 👍. Exactly, what I was looking for. I knew from earlier experience as a marathon runner, i couldn’t build muscle. Your recommendations are right on!
I do both strength training and cardio, almost 60. I've cut back my strength training to twice a week, I just couldn't recover at 3x a week. It's pretty intense on strength days and still increasing in weight. I do a lot of zone 2 training, it's extremely effective. Use it or lose it.
Sounds like you found a good balance for you
A very useful and informative video. Thanks
I'm 73 and took up boxing 5 years ago and now compete at "Master's Level"- I need both cardio and resistance training. No free weights, just pulleys and bands. Lots of rest and decent diet. Six days a week in the gym. I weight 155 (my high school weight) at 5'9"-- have never smoked or taken drugs. If one hasn't ruined their body through bad habits, etc., anything is possible.
We need both as we age, just a little less vigorously than when younger.
Easy answer. Its weights because you can lift with short break between sets(10 seconds) and get your cardio in that way. Because its hard. But you cant do cardio alone and get weight lifting benefits. Im 67 and thats what ive done for 47 years. Works for me
Excellent educational content, well explained, using studies.
Glad it was helpful!
A mix of both. But a lot of it depends on the individual.
Very good presentation, Jack Lalanne proved this with his life.
he sure did
I work out in my home at age 80, alternating walking briskly for 2-1/2 minutes, curling 50 lbs in sets of 8, walking again, then pressing 50 lbs in sets of 8. I do it for an hour.
By the way, the 90's is our 10th decade.
Strength and flexibility and jogging in the fall, cross country skiing in the winter, cycling and jogging in the spring and kayaking and cycling in the summer. Fresh air is the difference with all this hot air.
This answers questions I had.
Currently walking briskly 1 hr a few times a week.
Medicare gives me free health club membership, so I called for info.
Awesomeness 👌
Think twice before prioritizing strength and neglecting endurance....
I trekked with lots of lean senior citizens who easily outperformed me, where as much muscular younger guys failed to catchup with me😊.
I prefer the opposite of what's suggested here, focus on endurance (4days a week) with a touch of basic composite exercises like squats, Deadlifts and overhead press for strength training, max twice a week.
💥💥💥💯
Agreed. I do the same. Walking in nature also is amazing for mental health.
I only started serious hypertrophic training at age 58, before I did a lot of cardio and team sports . Now at nearly 60 , I have more type 2 muscle than ever before. I will never get as muscled as I could have at age 20 but I am improving a lot. I anyway do 6-8km quick walking with my hunting dog and my cardio is totally fine. VO2 is slowly but constantly increasing since I do weight work...
This is fine for isometric development but does nothing for the concentric and eccentric phases.
The best exercise is the one that you will do most days.
74 years young, Bench 20Kg, 44 pounds Oliver body weight. Frankly HIIT and Strength training is essential..I do BOTH.
At 69, I started a mix of weight and cardio training, lost 12kg, pants size down from 40 to 34. I look worse as I have leaned a lot and now have sagging skin. Muscle mass and strength has increased while I still have to get rid of love handles. I do 17/7 intermediate fasting as well to get rid of the skin problem. My diet has not changed at all, or very little. Now I am going to split up the cardio and weight training, weights on Monday, Wednesday and Fridays, cardio on Tuesday and Thursdays. I do this for quality of life and not to live longer as I have a relationship with my God.
It’s so cool that you see your body is a temple and wants to take care of it. Keep it up!
I go to the gym 2 or 3 times a week for muscle . . I been working out for 60 years. I'm 77 and still have a strong looking body. So it does help. I'm not as strong as I was of course not but I still look good and feel good. This is what matters
I as senior dd play tennis and gym . Now swimming due to osteoporosis artheritis
I am a 92 year old specialist personal trainer a do strength training compound exercises daily and walk 5km a day l have run 24 Comrades ultramarathons "90km" and over 50 standard marathons 42km
I am a South African
Spoke in the wheel folks. A bit of all of it. Strength (squat, bench, pull ups). Explosive power (clean, jerk, snatch, jump squats). Cardio at zone 2 (Long easy runs, bikes, swims). Cardio at zones 3-5 (intervals between 3-8 minutes). Intense runs bikes swims (30-60 seconds). It's not rocket surgery. Do it all, balance it out by executing and allowing your body to tell you how much, how often.
GREAT video, thank you for sharing.
I think both muscle fibres need to be trained / used🤔 as we age, both are important, they should be viewed as both as important 😊
A big difference here is between fitness and actual health. A great deal of our health comes from our diet. Also our older bodies require more recovery time from exercise. Straining muscles or joints can impact any fitness regime. Your younger self could handle 10 or 12 reps but being more realistic it may be 5, 6 or 8 reps. Easing up when older and finding deep body relaxation techniques or improved sleep is also beneficial.
Thank you Sir for your great advice
My pleasure!
I’m 71 and SWIM laps every day for 90 minutes . Sure I stay physically strong but the secondary benefit is mental. It reduces stress and gives me the feeling that I have some control over my life as we all live in the snow globe of uncertainty.
Great video and information! This is the reason I created my channel! Stay strong and be healthy
Thx i more believe on this video coz its attaching some research that proven..GOD bless you❤
Thanks for the kind words!
Appreciate your video.. Problem is we as seniors wait to long to exercise then we can't do enough and by then it's too late 😢
Yes, true. Best time to plant a tree was 20 years ago...but the second best time is today.
Great n informative video. Thanks so much .
Approved Ms. Osang👍
Thanks!
Very well done video, I learned a lot, thanks!!
Both. One is to keep your heart healthy and the other to keep your body fit as you age.
Have been doing kettlebells for 20 years , arrived in 1954 . It gets your cardio going real good too !
Whats best for me is to keep moving. I am age 67 long brisk walks stretching and ellipitical 5 to 7 days a week. I also deliver 5 gallon water bottles carring one in each arm.
I hate the word senior and being a senior makes me want to workout even much harder and longer. I don't consider myself being a senior, but I don't pass up getting a senior discount.
I'm 68 and weight train twice a week and walk 3.5 miles in nature 4 x a week. To me, the walking is not only for my physical health, but mental health as well. Neglecting mental health as you age is more detrimental than the physical. We need both!!
I walk along road and beach (55 mins) and take to 2No. 500ml Gatorade bottles (1.1 lbs) and do ten light lifting exercises with a thirty repetition per exercise x 3 sets. That works wonders.
I’m 76 and I need to do more heavy weight lifting… 🏋️ other than that I do more than is required… i exercise 2 or more hours most days..,