I am a 59 year old male. I am very bad out of shape due to being sedentary for several years. My doctor told me to start exercising, so started walking briskly 1 1/2 miles a day. Other day I decided to take a short medium pace jog which was about 175 yards. I noticed my heart rate was 159 at that short of distance and I was breathing rather hard (age 59 maximun heart rate is suppose to be 161). Any advice on how to approach the proper way to get back in shape at my age?
You should be doing Interval training!
It will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst. This is the fastest way to lose fat and build muscle in the body. It will stimulate the growth hormone in the body. It is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
What you eat after training does matter! You do not eat sugar or carbohydrate for 2 hours after the exercise because these foods can impact the release of the growth hormone in the body. Figure your heart rate by this formula subtract your age from 220! So 220 minus 59= 161. Your maximum heart rate is 161! you want to get your heart rate between 65% & 85% of your maximum heart rate. So 65% of 161=105 and 85% of 161=137. So for the first minute and a half you will exercise at an easy pace then for 30 seconds you will go all out as fast as you can to raise your heart rate between 105 & 137 then after 30 seconds go easy you do this for a total of 20 minutes every other day! I suggest buying an heart rate monitor that straps around your chest and the wrist band shows your heart rate. Cadio Sport makes a good monitor. I suggest talking to your doctor first!!
Thanks for your advice gymdandee. I like the sound of the type of routine you described. As stated in my first post it was my doctors advice to start an exercise program, I recently had an annual physical and was reported things were ok, also had exercise stress test done by a cardiologist which I was told I was ok but needed to start an exercise program since a heart scan showed some moderate blockage. I already eat very little sugars or fats and try to only eat complex carbs. As far as losing weight I am a very thin person already, actually I could use a few extra pounds on me if it is the right type of weight, lol, so I mainly need to get my body (heart, lungs, muscles etc.) back in shape.
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