Cardio for Men over 50 – How Much Is Enough?

It’s no secret that your metabolism changes and slows as you age. Men 50 and over are no exception to the rule and if we’re not careful, we can end up with extra, albeit unintended, weight gains. According to Harvard Medical School, most men in midlife put on roughly 3 to 4 pounds per year. I assumed just increasing cardio would offset the metabolism and weight changes, only to be frustrated by a plateau in my gym performance. Not to mention the ten pounds that refuse to go away. In this blog, we’ll walk you through just how much Cardio for Men Over 50 really need. Follow this guide and make sure that whatever you’re doing with your workout counts!

So how much cardio do I need?

Short answer: Men 50 and over need 150 minutes of aerobic exercise per week.

Well, the Center for Disease Control and Prevention recommends that all adults get a minimum of 150 minutes of moderate-intensity aerobic exercise (such as brisk walking, biking or swimming) each week, which comes down to roughly 20 minutes a day, (30 minutes for five days). Put into some digestible context, that’s only five days and two hours a year!

So how do I know if I’m hitting the moderate-intensity level? The CDC provides a measurement here, but on average (exercise results differ based on the individual) a 50-year-old person should push to about 109 to 129 heartbeats per minute (bpm). Given our love of technology, there are ample choices of trackers out there to monitor your bpm for you, such as a fitbit.

However, understand the CDC also recommends muscle-strengthening activities on two more days of the week. This may include using dumbbells, weight machines, resistance bands or plain body-weight exercises. Like your diet, your body needs balance!

5 tips that can help you balance your cardio and strength training for maximum effect

It comes as no surprise that staying physically fit enables you to age well and reduces your risk to injury and disease. According to Cleveland Clinic, both cardio and strength training help to improve heart health, muscle strength, flexibility, and balance in men over 50. It can also help ward off diseases like dementia. This means just having a cardio routine won’t be as effective as a well-rounded program that uses your muscle and skeletal foundations.

Check out these 5 tips that can help you build an exercise routine that’s all about keeping you healthy.

Tip #1: Try out yoga, Pilates, or something similar

Johns Hopkins Medicine specifically states not to focus only on cardio. “While cardiovascular exercise is important, so is stretching, strength training and core strength and balance exercises.” They note that yoga, Pilates, and similar activities that focus on balance and core strength can really help 50-plus participants protect their spines and prevent a future fall. Be proactive by incorporating extra elements into your workout routine.

Tip #2: Stretch, stretch, stretch

This is another tip that both Johns Hopkins and Harvard Medical School encourages. Before any workout, whether you are strength training or doing cardio, warm up your muscles before exercising. Stretch, do a five-minute warm-up walk, or get on the elliptical to get your blood flowing. This small step helps to keep you flexible and will help prevent you from straining or stressing your muscles unnecessarily. Don’t forget to stretch after your workouts, as this will aid in blood flow and ease soreness.

Tip #3: Be selective

Men 50 and over should be selective about the workouts they do. Lower-impact exercises don’t put as much wear and tear on your joints, and honestly, anything that involves jumping or pounding isn’t doing your body any favors. Here are seven low-impact cardio workouts to get you started:

1. Planks
2. Shadowboxing
3. Elliptical
4. Stationary bike
5. Swimming laps
6. Battle ropes
7. Rowing

Don’t fight your body getting older, learn to work with it, so you don’t sustain injuries you’ll spend weeks recovering from.

Tip #4: Don’t be afraid to modify workouts

Found a workout routine or class that you really love and don’t want to give up? Stick with it then, but don’t be afraid to modify a workout so it fits where your body is and well within your comfort level. Doctors, physical therapists, or personal trainers are well-equipped to give you modifications or alternatives if your back or knees just aren’t cooperating. Getting cardio for men 50 and over means we need to work smarter, not harder, as we get older. This will keep us in shape and in the gym longer.

Tip #5: Self-assess to see how you’re doing

Cleveland Clinic advocates self-assessing in a variety of ways to see if you’re working out at the right pace. This can help you check-in and make sure that your exercise routine is working for you.

• Talking test: The talking test is one that you may or may not have noticed naturally. If you’re able to have a relatively comfortable conversation with the person next to you at the gym (while your heart rate is up), you’re likely going at the right rate for your body.
• Soreness: Soreness is normal. According to the NHS, it shows that muscles are working harder or differently than usual. Being sore for roughly 24 hours is normal. However, if you’re sore for 36 to 48 hours after you exercise, then you probably overdid it and should dial it back.
• Ability: What if you don’t notice any difference after exercise? No soreness? No fatigue? No increased ability to lift or walk distances? Chances are you’re not doing enough and should gradually increase how much you’re doing within limitations and with your doctor’s or trainer’s recommendations.

Final thoughts

While exercising over 50 may mean looking at your program differently from what you’ve done in your youth, don’t rely on just on cardio, especially as a means of weight control. Maintaining a balanced workout routine and hitting the CDC’s recommended 150-minute cardio benchmark each week should help you stay physically fit. When in doubt, consult your healthcare providers so they can give you individualized tips.

We hope that you’ve found some useful information with our piece; Cardio for Men over 50. As always, if you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. Stay healthy and happy! ~ Glen.