Best Exercise and Workouts for Menopause (It's NOT Moderate Exercise)
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- เผยแพร่เมื่อ 27 พ.ค. 2023
- www.flippingfifty.com/hnb-cha... The best exercise and workouts for menopause are not moderate exercise. It’s not the 150 minutes of moderate to vigorous exercise. It’s not 8-10 muscle groups per workout in an isolated way the way you’ve been led to believe.
The best workouts for perimenopause, menopause transition, and post menopause all should first be determined by HOW YOU FEEL and to offset the decreasing influence of sex hormones and corresponding increase in cortisol levels, you want to exercise with these two goals:
Increase lean muscle
Decrease cortisol levels
It’s a dance between achieving muscle and keeping cortisol low. If you’re doing cardio in attempt to lose fat… Everything you’re doing now may in fact be elevating cortisol so that you make burning fat impossible. The body is in fat storage when cortisol is high.
Katie Couric interview:
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!
Debra Atkinson - a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.
Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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I'm not a fitness professional, but was a health care professional and feel that any kine of exercise that gets you moving is better than NO exercise. All these claims are off-putting to women who need to get up and just move. Alot of women in the various menopause stages of life already have body image issues from fat redistribution and may shun exercise all together and feel defeated. If you keep telling women that a specific formula is needed, and this is not attainable for some, then many will just not bother to do anything. Any exercise a day, whether it's low impact or moderate or even high impact as you're suggesting is better for the heart, muscles, brain, etc, and overall feeling better in general. Women have to stop thinking that the end goal is weight loss. Just get up and move, try to eat healthy, once you feel good and have established any type of fitness routine, reevaluate. Take what these "experts" are saying with a grain of salt and do what makes you feel the best.
There are people like me who were doing a lot of cardio and feeling so exhasted from it all. We were told that cardio was the way to lose weight so just suck it up. Upon finding this channel I could finally REST and reset the way I understood fitness and truly look after my 57yr old menopausal body. Debra has been a game changer for me and I can't thank her enough for all the help she's given me. We need more fitness instructors like her educating women about what happens to our bodies during this transition. I've been through perimenopausal hell and if it wasn't for educators on youtube supporting me well.....all I can say is doctors weren't enough. Debra is light at the end of a very long and dark tunnel. Thank you to Debra and Stacy Sims and many others, they saved my life!
Thanks ❤
I had similar concerns, being a healthcare professional myself. It is however important to press the need for keeping weight under control for health reasons, right?
I completely agree that it is best to do any exercise than no exercise at all, for sure. And perhaps videos like this should start with that clear statement.
Other than that, I'm very thankful to those who have taken the time to learn about peri-menopause bodies and metabolism so women at that stage can reach out to evidence based exercise routines.
Just watched the Dr. Sims interview.
3x week do heavy lifting. 4-5 sets of 4-5 reps that exhaust you. The last rep should take all you’ve got.
2-3x week do HIIT. Warm up 10 minutes, do 20 seconds all out (full sprint), followed by 2 minutes recovery. Do 4-5 intervals. Compound movements and asymmetric movements (like single leg) are important when doing resistance training. Yes, even old women should lift. Heavy is relative. Go heavy as you can, whatever that is for you, and build up.
Can do strength and HIIT on same day.
Do jump training for bones.
Protein is crucial. 1.5 grams per pound.
Do all this in addition to your routine low-level exercise that you enjoy.
Think of it as polarized training. Very easy stuff balanced with very hard stuff. Bye bye moderate.
Thank you!!
Thanks Susanna W! I appreciate the cliff notes😉
I wonder what the recommendation is for a 66 year old woman.
@ Susana H -
Pretty accurate - BUT you may have misquoted the protein requirement.
I watched the interview also. Do not recall verbatim how
Dr. S stated protein requirements, but if she said 1.5g per... it would have been per KG, not per lb.
Just sayin...
the most commonly stated protein requirements
( Dr. Gabrielle Lyon, Dr. Andy Galpin, Dr. Donald Layman) to name a few ( and I 'think' also Dr. Stacy Sims) is 1 to 1.1g protein/lb of body weight, not 1.5g/per lb body weight.
ALso, per Dr. Peter Attia the most beneficial (cardio & endurance) training we can do is zone 2 cardio - @ least 2x/wk - 40 min sessions (but not ONLY zone 2 - also need lifting AND, HIIT.
...and zone 2 can be characterized as a sustained exercise whereby we are able to carry on a conversation, (barely) but we would rather not talk because it would be uncomfortable to talk & try to sustain our pace.
That's zone 2, and we usually have not entered zone 2 with walking...even a brisk walk. (unless...as measured by an unfit person.) So it is somewhat subjective.
@@dianeyoung8068 same (especially @ that age - but get cleared by your physician first - ease into it & progress as you are able. But DO push yourself to progress, over time.
Your body will adapt - and it adapts by becoming stronger, healthier, more fit, as you progress. 💪
This was a really great explanation. I think it's important to say that HIIT is not appropriate for everyone. Some people need to stay under the threshold where they can no longer control their respiratory biomechanics to manage the state of their autonomic nervous system. Some people, when they throttle up, don't throttle down for days, which can lead to not just pain, but autonomic crisis symptoms like vomiting and dizziness that persists for days.
Caffeine was my culprit. I used to live off the stuff, now I can't go near it. Life changing coming off it.
THANK YOU SO MUCH! Nobody else or not many (that I can find) are addressing this on this venue. I’m about to turn 60 and trying to do what is “best” and in my best effort have been hurting my shoulders and knees and back and have spent hours on hours trying to figure out the best formula to achieve the best me to live out the rest of my years happy/healthy/strong. Very grateful for you!
Lots of us have ortho and neurological conditions……discuss that. Used to be a gym rat, runner, cyclist and now im greatly limited. Im 71. Sorry but i can’t do resistance training to fatigue anymore. 😊
Very helpful. Thanks !
So, is this the correct summary?
1. Don’t be sedentary-keep active with daily activity always.
2. Do baseline endurance activity at sustainable levels.
3. Do 15 minutes of exhaustive HIIT. But how often?
4. Do weight training. How often?
Great information! This one is going into my watch later file so I can watch it over and over when I need these reminders!
Having only discovered you a few weeks ago, I'm finding all your videos, the recent webinar and previous podcasts SO helpful. I'm still struggling to lose that belly fat, but I know to just keep going with your ideas and recommendations and I'm sure I'll get there in the end. I can certainly say that upping my protein intake has reduced a tendon pain in my upper thigh/hip to almost zero which is incredible! There can be no other reason as I've tried so many things to help it. Thank you so much for all your advice
Thanks so much - it feels soooo good to feel strong @64! Go gurls you can do it; go slow and keep at it! I have been doing HIT and intermittent fasting for about 2 years and this has helped me fine-tune it to get the most out of my effort. That KC interview is excellent. I am hooked on your content xx
OMG thank you for this, I was actively pulling back on the cardio I'm doing because I was reading and hearing to keep it zone 2! I can push it now, thanks!
I found your channel just under two months ago. I have learned many useful tips but the MOST important is the tip that tells me to use the most weight I can manage (without hurting myself) and to use as quick an action as possible, then a slow, controlled return to start position when doing exercises. 2-3 years of going to the gym, doing many reps with low weight did nothing for my strength and stamina. Your recommendations, however, have propelled me forward. I can lift a lot more weight and each week I am getting stronger. My goal is to maintain muscle as I age and this approach of heavier, faster and fewer is REALLY working. I also wanted to thank you for your hiit tips. I warm up on the elliptical, one min slow, one min "hell bent for leather" and then repeat 3 or 4 times. Then it's off to heavy as I can bear it weight training. My balance has improved. My rest has improved. I was struggling to leg press 30kg for over two years. In just 7 weeks, doing it "your way" , I leg press 70kg. I just wanted to thank you for your incredibly helpful videos. Just turned 60 last month and feel better than I have in over a decade.
Hi Debra
I’m a fan, and have been enjoying your podcasts. I’m struggling to find credible advice/guidance on strength training in my current situation. I’m 59 and have an ileostomy(5yrs ago). I am concerned about ongoing loss of muscle mass. I’m a RD working in a large LTC facility and envision myself being able to work for about 10 more years, but I want to be smart about it. Hoping you can direct me to someone who may be able to get me started safely. Thanks for all you do to motivate and educate.
This explanation is brilliant! You make all the science so easy to comprehend. How many times have I listened to Dr Sims, and just come away unclear.......I think I actually get it now. Would like to "join" what ever it is you have going so that I can be under your guidance in a more personal way. How do I do that?
Most helpful information ever!! 😊
Can you recommend a smart scale? 😃
I love my Arboleaf scale. Under $30 and works great.
Based on this info I’ve been adding 3-4, 20 second full out jump ropes intervals to my workouts. It feels good afterwards!
20 sec jumprope (interval) may feel 'all out, high intensity' to you, but it's not.
Also, you cannot really progress & challenge yourself to jump at a faster rate - just not possible - & trying to increase your jumping speed risks injury.
20 sec all out sprints are best - 2 min rest btw each sprint. Time your speed, and push harder, over time, to increase your speed.
Not that jumping rope isn't great exercise (both cardio & bone health), it's just not that viable as a true intensity training exercise.
I just happened across this video and I have to say that I like what I am hearing from you. I feel like I am at a pivotal point after a year of lots of stress and caregiving that led to weight gain and inflammatory pain. My hands are absolutely killing me daily. I feel like I am at that bottom of an unsurmountable mountain, but something about your voice and this video. I am not sure what it is but you made me feel calm and better. I subscribed and I hope that I can find more videos from you that I may get myself on the road to healing. Either way, thanks for this video.
We’re in that crunch time. Hope you’re finding time for yourself
This seems like great information but a workout plan would be helpful. Can we get a 7 day detailed workout plan?
Exactly what I was thinking! How many times a week HIIT?
Debra has alot of videos on TH-cam that you can watch to get workouts and alot of information. She's awesome.
She recommends 1-2 HIIT workouts a week.
@@donna1471 I see a lot of information videos but I can’t find any actual workout videos. Are they under a different name?
@@pennytennant1909Yes, her videos are "Flipping 50". I've purchased some videos but have a ton of her free, TH-cam ones saved.
She follows the science of older women and our unique needs for building muscle and a whole lot more. She's awesome!
@@pennytennant1909type Flipping 50 in the search bar and you'll find a ton of workout video.
I noted during your May 1 - 8 symposium, that Stacy Sims stated outright that women should not do Zone 2 cardio at all. In this short clip you've included, she discusses "moderate" exercise without defining it. You then go on to define "moderate" as Zone 3 / bad and Zone 2 as good, but if you listen to the whole interview Stacy is saying that Zone 2 (and 3) should be avoided. She's definitely going against the mainstream (including you) in saying Zone 2 is bad. Please clarify because its really confusing.
Please don't take this as a "gotcha". I respect both of you so much and would really like to hear the specific evidence from BOTH sides so I can try to make sense of it.
Great question… and it’s likely simply foundation of what Stacy is calling zone 2 vs someone else is. There’s not a disagreement here as much as “her zone 2” vs mine… this is why I included the 5 zones and defined by breath, talk, and feels like . So if someone is operating with a 4 zone mentality… everything shifts and this gets confusing. We’ve got doctors ( not physiologists) and exercise physical. And triathlon/sport coaches using their own zones but not describing what that is physiologically so you know what it feels like.
@@Flipping50TV Thanks... that makes sense now.
I am 51 years old and i am doing 30 min low impact workout 5 days a week
I hope you will interview Dr. Sims again - would love to hear more detail from her on nutrition and exercise, especially women’s cardiovascular issues during menopause like a lack of blood vessel / blood pressure compliance. Low blood pressure is very limiting during intense interval training.
She has a book called Next Level
I love to practice Power or Yin Yog daily. How does that fit into all of this?? Yoga makes me feel alive and boy do I smile!!!
Yoga is great functional exercise - some muscle endurance (not strength or power as you're not reaching fatigue in # repetitons) and you get a lot of rotation and range of motion not found in heavier strength training. So regular yoga can be great! Especially if you feel good during and AFTER so you know you're in your sweet spot for frequency and intensity
I clicked on this video because it reminded me of a vid I’d watched last week, the one with Katie Couric that you referenced!
It would have been great to have a panel with Dr. Sims and some of the other presenters in the What When & Why series to discuss some of their conflicting recommendations (specifically with the one presenter that recommended moderate-intensity exercise and working out while fasted)
We were pretty clear about asking during the event. I did not let anything slip by. Where are you confused? Above all… measure and track. If you know muscle. Fat and blood sugar… you know what’s working and what’s not. Sleep, stress, mood … and performances ( speed, or strength or perceived exertion) tell the story immediately!
@ Carlol Woloszyn
Well, for starters, fasted workouts are disasterous - for women-.
Those recommending fasted workouts for women are behind the times. Fasted workouts can be beneficial for men - and any study-supported recommendation to do so are based on MENS' studies.
This is where the rubber meets the road - ladies- most exercise studies have been done on men.🥴
DR. Stacy Sims and her female scientist cohorts are changing all that.
Per Dr. Stacy Sims, 'Women are not small men.' (most crucial quote of the year for women's health/fitness, as far as I am concerned). 😀
Hi there! Just subscribed. What product do you recommend for body fat calculation?
I've been focused on moderate exercise for heart health. Are these things you're recommending the best for our postmenopausal heart health?
Thank you. How does "The Whole Flip" program you offer fulfill these menopause training recommendations? Or would we still need to supplement that program?
So many question in the comments. This video was confusing. Exercise is not a one size fits all.
I have to say I agree.. I’m a long time fitness instructor and I can’t follow what she’s saying.
Exactly the point!!
Where does jumping on a rebounder fit in? I started your weight training, "You Still Got It", I wanted to keep rebounding, but not sure if it is in the 3rd zone.
Thank you for talking about this! I have been searching info about this for months, and then I finally saw her video the other day and it helped SO much!! It seems all the info out there is geared towards men, not women. I love how she says, " Women are not small men" !! I have changed my routine from moderate cardio, to 2 days a week Hiit training, and I love it so much better. I was curious tho, how many times a week should we lift for the same body part? She talks about weight training 2-3 days a week, but is that the same body part or different muscle groups?
She has said before 2 days of full body
I am 70 and started walking 1 hour a day and swim 3 days a week and start 2 days of full body weight training. Going moderate walking as trying to avoid injuries, swimming moderate since last July should I go fast than slow down, I just don't want to hurt myself then have yo stop. I really need to lose at 80 lbs.
Thank you for this! Based on my understanding, does this seem optimal for me- I am 56, and on the other side of menopause. I'm fit but beginning to experience injury and slight weight gain. I've had to slow down my years-long rigorous fitness routine, and that's how I found you! I'm shifting to MONDAY- Weights: TUESDAY- Barre (which I love love love): WEDNESDAY- HIIT: THURSDAY- Weights: FRIDAY- Barre or PT exercises at home (due to my shoulder and lower back issues). It confusing to know which types of workouts to do and how frequently.
It sounds reasonable. Test how you do and try moving every day! Go for walks!
@@Flipping50TV Oh, yes, I walk every day. It's second nature. Thank you so much!
@ Nancy Pearson
Sounds, to me, like a recipe for 'sustained stress over time = sustained high cortisol levels.
Recipe for disaster, actually. Not good for kidneys either.
Unless all these daily consecutive training sessions you've described are quite mild - sounds like you may be overtraining.
This is not a good place to be.
Rest & recovery is absolutely crucial - rest on alternate days - which only means nothing intense, as your body recovers from the previous day's all-out training session.
You don't need to be in couch potato status, during recovery- a bit of moderate exercise is o.k. walking is great.
You could combine your lifting session with a few HIIT sessions the same day (after lifting )
Or Barre sessions - on the same day as lufting or HIIT- then rest & recovery on the following day. Then resume with hard training the day after you've rested.
Just make sure you are recovering the day after a hard session.
Don't forget the extra hydration requirements that come with full-on training sessions.
Take creatine.💪
Does the pink chart have 4 or 5 levels? And she says Zone 2 is Endurance Pace, but the pink chart says it’s Strength Training. Is the Balance and Mobility level a good thing? I’m confused.
I definitely need help putting these ideas into action. My goal has been to get from couch/desk to that 150 minute moderate exercise -- yikes!! Is the Challenge mentioned at ~18:30 the 5-day-Kickstart? Thanks
I was wondering the same thing. . .
Imo, you've explained zone 2 incorrectly. (If I have correctly understood your description of 'zone 2 cardio').
Zone 2 is not attained by 'walking'...
A slow jog, or steady state exercise on a bike is zone 2.
The most simplistic description of zone 2 is that during zone 2, we can still carry on a conversation, but WE'D RATHER NOT, because we are somewhat breathless, but not breathless enough that we cannot carry on a convo. It's just uncomfortable to do so & maintain our pace @ the same time.
Talking (during a walk -even a brisk walk) feels pretty effortless, but when we up that pace into a slow jog, we've entered zone 2.
We should actually be practicing zone 2, 2x/week @ 40mn/session. Zone 2 benefits the heart more than any other type cardio (studies have shown - per Dr. Peter Attia.) Zone 2 also benefits our capacity for endurance.
AND, we also need high intensity interval training at least 2x/wk... (this is where we are signaling our body to burn visceral fat)
AND, we need strength training (lifting heavy loads & progressing that weight over time) a couple x's per week, as well. Helps maintain muscle mass & bone strength.
Don't neglect your extra hydration needs that come with all this exercise.
AND - also per Dr. Sims - we, as women, should not be exercising in a fasted state. It's fine for men, but women s/b exercising in a fed - mildly fed, not stuffed😅)
with a bit of protein & carbs. For women, exercising fasted sends a signal to the body to hang onto fat (bc the body senses we are in a starved state). Exercising in a somewhat 'fed' state signals the body to burn fat.
(My takeaway from the
Katy Couric/Dr. Sims interview- as well as Dr. Peter Attias' definition of zone 2 cardio.)
It’s not that simple. Any activity you can keep low enough is zone 2.to know… you need to test with a coach or trainer experienced in both testing and interpretation of zones. Most cannot jog and stay in zone 2. Biking usually better if flat. Zone two is low. This is correct.. fed is best -always has been fir women and unless you’ve overeaten or over consumed fat … for men can be just as true that fat burning is not enhanced by fasting.
This is all dependent on the number of zones one is referring to as well. I use 5 . Others using 4 or 7 mean this description varies
@@Flipping50TV sorry, but I disagree w/your take on zone 2 cardio (if I understand you correctly)...
(based on Dr. Peter Attia's exercise zones expertise, Dr. Andy Galpin's expertise, as well as Dr. Andrew Huberman's expertise).
Imo, you may have mistaken zone 1 for zone 2.(?) - but I realize it's possible that it may be a simple matter of written language semantics, that I think we disagree 😆
...and that face:face we'd be like, "Oh! I get what you mean now, I thought you meant'...whatever...lol.
...but, no, imo, we do not need an exercise coach to figure out our individual zone 2. (Which is, of course subjective & individual, as you have stated.)
A simple way to get an idea for one's individual zone 2 level is to assess in the midst of an exercise flow state -1) do you feel you could go on indefinitely at this pace(?) and it feels neither too slow nor too fast?
.. and more importantly, at this same pace are you inclined to feel comfortable carrying on a convo with another, with no need to adjust your pace?
(If the answer is yes, you are likely to be in zone 1.)
BUT if, at a steady pace (that you feel you could comfortably maintain for hours), and that you COULD, with some effort, carry on a conversation...but being that you feel somewhat breathless, you would rather NOT try to carry on a convo (without adjusting your pace) - this is most likely, zone 2.
Really, (imo) no coach is required to figure zone 2, because we can also mathematically calc it via our maxHR - @ a rate of 73%- 80% of your max HR - this gives us our theoretical zone 2 bpm. Put that together with how we feel at a variety of paces around this same ballpark, and, imo, we can pretty much figure our zone 2.
(Max is, theoretically, 220 minus our chronological age).
It is theoretical, of course bc our bio-age can differ from our chrono-age, as I am sure you are aware ;))
What I did - bc the mathematical MaxHR (& therefore my zone 2 calcs) did not work for me...
That is, based on my chrono age my max bpm should be 144bpm - with my zone 2 @ around 114-115.
But in testing these HR's with exercise I realized both felt too low. But that math calc,based on my chrono age, did put me somewhat in the ballpark.
By checking how I felt at a steady pace around 114 bpm, I realized I was still zone 1, not 2.
But, right around 122-124bpm I was breathless enuf to know I could carry on a convo at this pace, but it would not be easy or feel comfortable.
This reading fit pretty well w/my checking my HR monitor in a maxed-out HIIT session where I was so high-intensity I was gulping in what felt like huge lung full's of air (that, btw, did not feel like enough🤯 then I ckd my HRM & it read 154bpm.
I apologize for the length here🙏, but wanted to offer my thoughts on your response 😉
❤️ love your channel.. keep doing what you are doing!
I'm using one of your arm routines & it's just right to get me pumped, but not so extreme that I'm wrecked afterwards.
Thanks! 😉
@@Flipping50TV disagree - zone 2 is specific to...well, zone 2 for the individual. It varies only per an individual's fitness level & VO2max.
It does not vary 'according to the number of zones one uses'.
What about women like me? I’m 74 and had a total hysterectomy due to endometrial cancer. (I was lucky and found it early enough I didn’t need chemo or radiation and am 5 years cancer free)! I know I should do strength training. But what about other forms of exercise? What should I aim for? I’d like to lose 20 to 25 pounds, but I don’t want a crazy diet or hard to stick with meal plan?
So stop exercising rigorously at the gym for hour on treadmill etc isn’t helpful and we should leisure walk and also lift weights and do HIT for 15 minutes. Is this correct? I’m hoping I understand this correctly.
Does the challenge begin on a certain date? I read the FAQs on your site but wondered about the start date and if it’s a group 10-day challenge that begins on a specific date or individual challenge that starts when you sign up. Also wondering about what time do we get access to the daily video. I prefer to exercise before work in the early morning (east coast USA). Will the daily video be available at a specific time each day? Thank you.
Wondering about the start date as well.
I'm confused. Zone 2 on the pyramid says 2x/week strength training. I'm thinking that mean full body training with weights or resistance bands. But you're talking about going for walk or low impact movement. So which is it?
@Lori Johnson
Confused me, also - and I know excise zones & what's required.
I do think that either she misunderstands what zone 2 cardio is, or she does know but did not explain it correctly.
...because, I also took away from what she said that she thinks 'walking' is zone 2? (not unless one is pretty unfit) even a brisk walk in a fit individual would be zone 1 cardio.
Strength training, if done the way it s/b done, e.g., exhausting muscle groups, or @ least working hard enough that you should only have
'2 reps in reserve', is NOT zone 2. - at least not a sustained zone 2.
Sometimes you will be in zone 1, sometimes zone 4, in a proper strength training session.
Additionally, what about your rest btw sets? (imperative you rest btw sets, IF you are properly challenging your muscles) in a strength training session.
Resting between sets in a strength training session drops you into zone 1, or even lower, into your RHR for a short while.
So, forget about using your strength training session for your zone 2 cardio. That makes no sense.
Per Dr. Peter Attias, the most heart healthy cardio we can do is SUSTAINED zone 2 training.
That means getting into the zone and staying there, (45min minimum) - not popping in & out of various cardio zones.
This is study supported data. Zone 2, preferably sustained 45-minute sessions, 2x a week - is the best type cardio we can do for our heart health. Sustained zone 2 sessions also increase our endurance levels..
Again...cannot get there (sustained zone 2) in a strength training session.
The formula for figuring your zone 2 HR is to take your max HR (that Calc is 220, minus your age.) That's your (estimated) Max HR.
(A caveat...this is just a theoretical estimate & really depends on one's biological age & fitness level, as well as your VO2max...how efficiently your body is using its oxygen stores).
So this Calc is theoretically based on the 'average person' - but at least gets you in the ballpark of where you might stand in your max HR.
Then, to Calc (your theoretical) zone 2 HR - use a scale of 73% to 80% of your MHR to figure zone 2.
These calcs may not entirely work for you - they don't for me - bc @ these calcs, my MHR is only 143 & zone 2 is a pitiful 114!
I'm reasonably certain my MHR is somewhere around 153 and my zone 2 is right around 122-125.
It's a good bet that if you are rolling along at a steady pace that you feel you could basically endure all day, AND you COULD carry on a convo IF you wanted to (but you DON'T want to). But if you did, it would feel uncomfortable without slowing your pace, you are prob. in zone 2.
That said, a reliable 'go by feel' calc for me is to judge how I feel in a slow run, or jog, then ck my HR monitor, and that's been right around 122bpm or a few beats higher. .
Ditto, in an all out HIIT session where I KNOW I'm in zone 4 - my monitor's been as high as 153bpm
I'm old, but I'm fit, 😆
Anyway, hope this helps😉
I have no money to join a club etc. I am 56 and try to do this on my own. But too much information out there and how do I know what is right for me? Should my dr check all my hormones? Conflicting messages on protein like plant protein vs animal. I feel lost and hopeless. I also have a low heart rate and it was just discovered on an ekg that I have right branch bundle block. I was told it is not a blockage. I’m not obese but could lose 20 pounds. I’m tall. Just feeling scared and alone on this exercise journey.
My Garmin tells me I'm still in zone 2 while running at a slow pace (10' miles) with a heart rate under 120. I also can easily talk and even sing 🙂. Why not just use heartrate as a mesure? Especially given that resting heartrate and heartrate variability can be relevant parameters to estimate how stressed out you are ... (Nowadays you can get appropriate watches for under $100). HIIT can be more tricky to my experience: even with a good warm up, running as fast or steep to get out of breath usually leads to injury ... and on a bike or other implement, my muscles will shut down before - that's why I am on strength training now, also to care for my old days ;-)(only 66 now). Keep up the good work!
@Mechthild HAEUSSLER -
If you are not mildly breathless and can easily sing & COMFORTABLY carry on a conversation when your Garmin 'thinks' you are zone 2 - something's off.
Either you've assessed incorrectly your ability to EASILY sing & effortlessly carry on a conversation @ that pace - or your Garmin is off, both in zone status & possibly your bpm, in my opinion.
And, sorry to say, many of these exercise/health monitors do not mark reliable
biodata. It's kind of a well-known secret, amongst scientists & even the manuacturers in this industry.
That said- and idk your fitness level, but if you are slow running AND (by my estimation per your ability to comfortably talk/sing at that pace), I don't see how you are zone 2.
...bc, at that comfort level (ability to talk/sing with ease), you are most-likely still zone 1.
Do you know your maxHR? Generally your estimated zone 2 would be 73%-80% of your maxHR.
Try that as a calc, and see what you come up with. My guess is that you'd be higher than 120bpm in zone 2, judging by your self-assessment at your running pace.
Mine is around 122-124 - and I've managed to put that together by mathematically calculating my likely zone 2bpm, based on my maxHR.
BUT...also with taking that figure and playing around with different pacing to see how I feel @ that bpm of activity
i.e. - can I still comfortably carry on a convo? (Oops, no Zone 1)
OR -can I still talk/sing (whatever), BUT I'd rather not bc I'm slightly breathless - just breathless enough - that it's not comfortable or 'easy' to do so, without being tempted to slow my pace. That, for me, is zone 2. So, my calculation put me in the ballpark (my theoretical zone 2 in bpm), and I further fine tuned it by testing out how I feel at that pace.
If you don't know your maxHR - the calculation (based on average person) is 220 minus your age , so basically you are getting a theoretical figure with that calculation.
And then, based on that figure your theoretical zone 2 in bpm
w/b 73-80% of your maxHR.
This mathematical calculation could be off if you are unusually fit (or unfit🙄) for your age, but at least could get you into the ballpark of where you should be in zone 2 @ bpm.
That said, it's a sad fact that the most accurate HRM's fit around the upper arm, not the wrist, and can be pretty pricey.
A wrist reader c/b off by as much as 20%, or more.
...This per Dr. Peter Attia - who knows a thing or two (or 10😆) about self-measuring HR & zone 2 training and has self-tested some of the most expensive and highly touted self-use HRM's on the market.
His 'The Drive' podcast can be easily found in YT. He has an excellent podcast on Zone 2 training - very much worth the listening. 😉
PS - HRV biomarks your heart's flexibility & ability to recover. The higher your HRV, the healthier yoyr heart is.
It's not a stress marker.
@@barbarafairbanks4578 FYI: my zone 2 is 113-119 - had a test of max HR by cardiologist: 178 - resting HR 45-47, age 66
@@mechthildhaeussler5736
Ok, If you say so!😅
That's very fit for a 66yo woman!
But does make a bit more sense to me now, as I was incorrect about the formula- it's 220 minus age for men, but 226 minus age for women.
Still...you are 18bpm above mhr for your gender/age, per the 226-66 calc. but I can totally see how you'd be above that theoretical figure using that formula, because you are so fit👍
However, with a MHR of 178bpm your zone 2 HR s/b somewhere around 142😅
Again, if you can comfortably talk/sing during a slow run that's not zone 2. It's zone 1, especially @ a 114bpm rate with a 178 maxHR, I doubt you'd be anywhere near zone 2.
Just sayin😀
If you're wanting to use heart rate, you must have tested your heart rate to know. You're not an "average" age-predicted of many individuals at a higher or lower fitness level than you are.
Too bad we still think that.
Totally confused about the difference between “moderate exercise” and zone 2.
Excellent video! I’m in my 60s and have found that jumping rope puts a huge smile on my face every time. It’s also perfect for HIIT workouts. I call it my fountain of youth! My blood lipids are better than they were 15 years ago. I completely recommend jumping rope (with a physician’s OK, of course).
Rebounding is great too.
@@rcfnc sorry, but neither jumping rope, nor rebounding are 'high intensity' (you just cannot 'get there from here') - as far as turning these into a HIIT session.
barbarafairbanks4578 it's very individual. It may not be for you but be so for someone else.
So when we do cardio do HIIT workouts? Do you have any video's on this?
I have the same question! The more I read the more confused I am! I just want someone to give me a plan, what to do on which day and for how long! SHEESH!
What smart scale do you recommend?
I love the InBody. But it is higher price point. www.flippingfifty.com/resources for my Amazon store where I chose 4 - all unique price points
I like to go hill walking for 2-3 hours. I can treat the really steep parts like a HIT workout which I presume is okay, but would the rest of the walk be classed as moderate exercise even though I can still walk and talk fine? Thanks.
Unless you are running up those 'steep parts', it's not HIIT.
Your best bet for hi intensity interval are full-on sprints on flat surface 20 secs full-on , 2 min rest btw sprints
Yes, if you can comfortably talk in an exercise zone, you are in moderate range, zone 1.
In zone 2, you are a bit more breathless, capable of talking, BUT it's uncomfortable and you'd rather just breathe and not talk - that's zone 2.
@@barbarafairbanks4578 Thankyou😀
Where is the interview you were discussing in this video?
Did you check comments for the link?
@@Flipping50TV Yes I did. I just looked again and I found the link in the description box under Katie Couric. I was looking for something to say Dr. Sims.
Thank you.
I still can’t tell difference of zone 2 vs. moderate exercise, sounds very similar. What are heart rate ranges of both? Thx you.
@ He Jessica - It's individual - very subjective (zone 2 HR).
Dr. Peter Attia defines it this way - zone 1 (generally walking, even briskly) we can comfortably carry on a conversation
Zone 2 (slow jog, generally), but again is subjective, as the excise level depends on the individual's fitness (or not) we find talking becomes difficult.
But, here's the deal - we know we are in zone 2 when we realize we can still (sort of) carry on a conversation, but with difficulty - and basically we are wont not to (try to talk). we are just breathless enough that talking is difficult, but we could still manage to, IF we wanted. If we are so breathless tgat we cannot talk, we are above zone 2.
To carry on a sustained conversation in zone 2 becomes very difficult, without slowing down our pace.
I think there is a formula for figuring out our individual zone 2 HR - pretty sure it's a calculation based on knowing what our max HR is. I used to know it, but couldn't quote it rn. Pretty sure Dr. Attia gives the formula in one of his, 'The Drive' podcast sessions on zone 2 cardio.
I would search YT for those key words to try to hone in on the relevant podcast. Good luck😉
No one has really defined “moderate intensity “ yet so it is all still very confusing (especially Sims). I do think all are on the right track that exercise can cause weight gain , especially if not eating enough protein.
@@palpinknose
totally agree 👍
I’ve been following a TH-cam channel of a trainer for women over 50. She talks about how she used to be a marathon runner and the stress of that. Her daily workouts are about 25 minutes of moderate exercise daily. She has lots of them that I enjoy following along with. They’re either walking, low impact or with light weights. Are you saying I shouldn’t do these. Or that I add a couple of days of heavier lifting in with it?
Are you talking about P.B.? I was wondering that too as I watched this. I wonder that PB's definition of "moderate" isn't slightly different. I would almost put PB in the Zone 1 & 2. So I think you might have a good idea to add some heavier lifting sessions in place of her workouts a few times a week and then some HIIT in there somewhere? I don't know, just typing out loud. 😆 I really enjoy PB's videos and I feel better for doing them but I also want to start with something more beneficial for the muscle retaining/building aspect. I need to build muscle, and strength plus lose the dreaded weight.
@@frenchcountryhomeschool7860 Her workouts would be moderate for many 70 year olds, let alone 50.
@@frenchcountryhomeschool7860
Walking is def. 'Moderate' - or zone 1.
Not sure your meaning...low impact, or with weights(?) Meaning a 'low impact ' exercise routine (which would be zone 2, or possibly 3, maybe 4 - depending on one's fitness level) .
Or, if by low impact you mean, during a walk (like lightly skipping, hopping over terrain - again that's probably zone 2
or by 'light weights' you mean during a walk? - that's probably, zone 2. ...depending on any one individual's fitness level.
It's not that that zone 2 exercise (or even zone 1 walking) is not beneficial for us - it could actually be considered zone 2 , and zone 2, in a minimum of 2, 40min sessions/wk is more beneficial for heart health & endurance than any other cardio level exercise (study supported - per Dr. Peter Attias).
Any type activity is better than sedentary - it's just that we also need resistance training (lifting weights) ...with an emphasis on employing progressive overload, over time.
That means, either gradually increasing your weight load, or increasing your reps per set, or with added velocity; increasing your lifting speed.
This is 'progressive overload' and its purpose is to stress the body (muscles/bones) consistently over time, so that your muscles/bones' are challenged enough, over time, and are forced to adapt.
This adaptation promotes health, fitness levels, and strength.
If you just stay at the same exercise level, week after week, and don't employ progressive overload - your body stops adapting to the stress, bc basically there's no newly added stress.
This means you stay at the same level of fitness, over time - which actually means you gradually lose ground, bc the environment (+gravity, age factors, time) is gradually chipping away at our health & strength.
So, continuing to improve our fitness by upping the challenge to our body, is key.
And, lastly...we also need high intensity interval training couple x's a week. For instance, 20sec flat-out sprints as fast as possible, rest 2min btw. sprints.
Go for @ least 4 sprints per session.
So, we need all 3 types exercise - zone 2, preferably sustained 40 mins per session 2x, per week - For heart health & endurance.
AND, resistance training (lifting) regularly @least 2x/wk - for maintaining muscle mass & bone health.
AND @ least 2x per week, HIIT training- to condition the metabolism and burn visceral fat.
Any additional 'moderate' exercise in between - like liesurly walking, is icing on the cake 🎂
Don't forget to hydrate according to your body's increased needs for H2O...AND fully recovering the day after a hard session is imperative.
Add in the dietary protein factor of striving for 1g/per lb body weight/day - and take 5g creatine supplement per day, hydrates muscle tissue & improves brain cognition...
and you'll have it made😃
That's it! Lol😅...that's all you need to do to stay fit & healthy😀
@@barbarafairbanks4578 Why are you responding to everyone's comments with all this info? I was speaking to the comment by Michelle regarding PB's workouts. This is a specific youtuber which is why you are not sure what we mean. I wasn't looking for information myself. Unless you are a moderator on this channel, it is a bit off to interject your opinions about what we need and don't need so authoritatively, especially with the same reply cut and pasted on just about everyone's comments. If you want to guide people, and you have the credentials to back it up, you could start your own channel perhaps.
@@frenchcountryhomeschool7860
To answer your questions & clarify.
1) why am I responding the way I am?
...answer: Because I can lol😃
Anyone can reply to anyone here. (In case you weren't aware)😀
2) Really? You weren't looking for information? HA! Coulda fooled me! I merely offered you info that you seemed to be looking for, and that no one else was replying to.
3) to clarify - about your cut&paste comments
Haha, thats a good one😅
you really think I'd take the time/trouble to C&P my comments?
Derp🥴
...I'm merely stating facts...
which you appear to be troubled by.
...and I've C&P same reply to 'just about everyone' (?)
Did you actually take a count?🤣
(But no...if you CAN count accurately you'd realize that my 4-5 responses here did not include 'just about everyone' - not even close.
May I suggest, French, that you chill and just disregard my comments if you are so irked by them?
Also, you've mistaken confident, fact-filled comments by me on a subject I'm well-versed in, for unduly 'authoritative' - which apparently sticks in your craw, as well.
As far as PB - yah, I did realize she's a YT'er. You are correct in assuming I🤷♂️ her exercise
m/o.
So...I thought I might learn a little something about PB from asking for clarification from a 'friendly & informative' (haha) poster in the comments section.
Per you, looks like there's only room for ONE here to state a few facts & offer advice.
Good luck with THAT mindset😉
Can we get a 7 day daily exercise routine?
We create programs for our clients and students at www.flippingfifty.com
Hi, I really like your energy and knowledge but I find myself lost in the information you give as it seems to me you jump a little bit from one issue to another and I would appreciate a clearer and “crispier” instructions….If this makes sense.😊
How an out you ask a question and we’ll help you get the focus you need?
Oh my. I am just confused. I understand but like you said everybody is different basically. That is soooooo me. PCOS, Nurse ( operating room), Mom to 4 (2 bio 2step with their mom passed). Step son now 23 high functioning spectrum. Many years heavy stress work and home. Gained weight. Now age 55 started in February at 251 now 182. Less stress at home but still some. Works 8 hours most days clock in 2 miles in that 8 hour period. Not much setting. Work out cardio 30 minutes then the weights all body at least 3x a week. Calories usually around 1000 or under. Don't eat a lot especially on call days when working like 17 hours. I have been stuck at 182 for 6 weeks now no matter what I eat, don't eat, do, or don't do. I just don't know what to do.
It sounds like you're eating too little. Trying to exercise, work a lot and eat a little is like one foot on the brake and one on the accelerator
@@Flipping50TV Yes, I have really been trying to get more calories in. There were a couple days I did get up to about 1200.
How much HIIT training needed per week?
Depends on your status! Perimenopause less.. 1-2 x 15-20 minutes ( that’s just 4 repeats.) post menopause up to 4 short sessions. Injury rates go up with more than 45 mins. If you’re already exhausted tho? None!
What about women with prolapse issues who are advised not to lift heavy weights and to avoid high impact cardio like jumping.
Prolapse is very common and I haven’t seen it addressed at all.
Ok, so I am not sure what you are saying - moderate exercises like walking - are you saying it's useless (no benefit zone) and do HIIT, or not?
I would classify walking as low intensity. Unless you're borderline breathless... walking is a comfortable activity for most. This is excellent for daily activity, offsets sitting, and reduces stress rather than increases it provided you keep the intensity and duration reasonable for your fitness level. HIGHER... moderate exercise where you spend most of your time in a higher zone mostly mouth breathing working hard... cortisol continues to rise after about 45 minutes of this activity. Women midlife are more prone to negative effects of stress (cortisol) so this will occur at lower levels for you than it has before in your life. Your daily movement (walking) and your HIIT (to breathlessness with full recovery) are two options that support better overall cardio health AND avoid this cortisol issue. helpful?
Hi. I just passed by your channel. and i hear you very low. Please try to use better mic. Thank you for your contents.
20-30 seconds on the elliptical till breathless, rest x 1 minute4 x in a row?
👍
Again...your description of 'zone 2' is actually zone 1.
Intentionality has nothing to do with any exercise zone.
Try tuning into Dr. Peter Attia's 'The Drive' podcast, specifically on what Zone 2 IS, as defined by science.
Zone 2 cardio also has specific heart health benefits, If sustained in at least one - preferably 2, 45mn minimum sessions, per week, scientific studies have proven.
( and Attia is no outlier here) other exercise physiologists, such as Dr. Andy Galpin, Dr. Lane Norton, Dr. Justin Trang, to name a few, all agree on the specific definition of Zone 2 and it's not 'walking' or 'exercising with intention.
They all follow the latest science, and it is a science - exercise physiology is a science.
And, no, in zone 2 we cannot comfortably carry on a conversation - that's zone 1.
Dr Sims doesn't really define what zone 2 is, in that interview. She's talking '150 min./per week of moderate exercise. Neither does she define 'moderate.'
Imo, what she appears to be warning against is overtraining stress, (plus the added stress that we may or may not be hitting that 150min mark each week) - that (prolonged exercise, plus mental stress) is what drives & sustains cortisol levels & contributes to 'belly fat.'
Where the sustained cortisol issue comes into play -whether we are focused on zone 1,2,3 5...whatever level we are practicing is the lack of sufficient recovery - an alternate day recovery.
The body needs full recovery - that means 24 hours minimum from an intense session the previous day- even a 'moderate' session if prolonged.
If we aren't recovering fully that cortisol increase is sustained, over time...this is what comes with overtraining & little recovery time btw. sessions - sustained cortisol, over time = added visceral fat.
As an exercise physiologist of 40 years- 20 of that in a lab running VO2 max tests I'm well aware, the next 10 years was training triathletes by testing and personal trainers on testing. I understand what you might think you've learned. But not what is defined as the zone 1-2-3-4-and 5 used
@Flipping50TV
Sorry - again, have to disagree with you.
I just relistened to this video. And, Still...what I've learned - And DO know from various health scientists, Online exercise physiologists, etc. - that I follow.
They all very specifically stress that (& all AGREE), That - Yes, we can carry on a convo in zone 2, but NOT comfortably.
If, while in zone 2, we were on the phone with someone they would absolutely know we were involved in some sort of 'low level' exercise.
Perhaps where we may disagree is a just a matter of syntax. The way in which you describe one's zone 2 self-assessment still sounds to me like zone 1
(I just relistened).
There are plenty of online PHd
Exercise physiologists who ALL agree that the easiest way to self-assess our own zone 2 (i.e., the 'conversation test' -
We can carry on a convo (but not as easily as in zone 1)-
but yes we can talk in full sentences.
However - We wouldn't WANT to, because carrying on a convo during zone 2 is not completely comfortable. We are ever-so-slightly breathless in zone 2.
A BRISK walk, perhaps, yes we could be in zone 2, depending on one's fitness level. A slow jog could also be zone 2 for someone a bit more fit than the brisk walker.
For someone who is not at all fit, then yes, a (non-brisk) walk [which,to my ears, seems to fit your description] may possibly be their zone 2.
Sorry....still sounds to me like your description of a walk in 'zone' 2, is zone actually a very comfortable zone 1.
Also I definitely have the bad kinda belly fat. How do I get rid of it?
Search for videos here too- but start tuning into blood sugar levels. Stress, wrong kinds of food, alcoholic, lack of sleep… all contribute to belly fat. Start strength training! Increase your muscle!! Eat protein!
I missed what level 3 was.
The "moderate" level you learned was target heart rate in the 70s and 80s but actually increases cortisol
Please cite the studies.
There are none. The TED talk people flagged her talk as “not backed by scientific evidence and specifically warned against taking her “information” as medical advice but rather as her personal opinion based on her “business interests”. This lady has Zero qualifications to be spewing her nonsense- she has no credentials other than being a fitness instructor. She watches podcasts of other people such as exercise physiologists, then regurgitates what they say-usually inaccurately. What a crackpot charlatan.
@oliveoil4380 TED flags almost all talks with science in them. Check most.. and you'll find this to be true, particularly if it goes against what industry standards or governmental guidelines say. That doesn't mean it didn't include 12 or more peer-reviewed journals it just means the talk pushed back... as any new idea, new invention does... and is historically ridiculed, until it is finally adopted and everyone accepts it and pretends they always did. Sad but true. Humans would rather adopt what is rumored. You'll find lengthy references lists at the back of all books or on Book references pages o my website along with references on monthly webinars, blogs and podcasts. TH-cam is just sharing informally from formal presentations.
Lol you said be active 23 hours a day 😂that would be 1 hour a sleep a day but I’m sure we get what you meant to say
You do… and you are burning more fuel even sleeping when you have more muscle!