Different Types of Cardio For Men Over 50

If you’re like most men, you’re probably looking nonstop for ways to mix up and optimize your cardiovascular exercise. “Cardio” has many benefits including decreased risk of heart disease, improving your circulatory system and lung health, weight loss, increased endurance and overall athleticism. For men over 50, there’s many reasons to include a cardio component into your daily workout regimen. Yet, if you always do the same exercise this part of your routine monotonous and tedious. In this article, I will help you find ways to shake up your cardio while deciding which methods may be best for your personal fitness goals.

As discussed in previous articles, the first step toward deciding on any exercises is determining whether it fits your goals and abilities. Cardio is no different in that to look and feel the way you want, you must use the correct methods to get your body there. Below I’ve described the benefits and application of helpful cardio techniques for men over 50.

Running

Moderate Speed: Running at a moderate speed is a great way to burn substantial calories during your time of exercise. However, it not as effective for muscle maintenance or building muscle. Also, this type of low intensity, slow pace running is not an effective way to increase metabolism and caloric expenditure throughout your day. This form of cardio is for someone looking to gain cardiovascular or endurance benefits from their training, and those unable to work at high intensities for an extended amount of time.

Expected calorie burn for a moderate run: With this scenario, a 180-pound man running five miles in one hour can expect to burn 681 calories. (Source)

Sprinting: Running sprints is one of the most effective ways to burn a meaningful number of calories in a short amount of time. Running 30 second bouts of sprints can help you burn fat while increasing strength and power. The benefits of sprints are ideal for most men over 50 as they include fat loss and strength gains.

Expected calorie burn for sprints: A 180-pound man running sprint intervals of 12 mph for 20 minutes (in intervals, not continual) can expect to burn through approximately 608 calories. (Source)

Swimming

Swimming is one of the most effective total body cardio workouts out there. Your body is constantly moving and working to stay afloat in the water which is a challenging and useful way to burn calories and increase cardiovascular performance. Another major benefit of swimming is the decreased demand on the joints and muscles to perform this exercise, typically a big factor for men over 50.

Expected calorie burn for swimming: Taken from our Swimming for Men over 50 blog: Studies with the American College of Sports Studies have shown a 187-pound man, swimming freestyle for one hour can expect to burn over 800 calories, over 500 with a lesser pace (Source)

Cycling

In nearly every gym, there are spin bikes, stationary bikes, and recumbent bikes. These can all be effective forms of cardio, but it is much more difficult to reach the caloric expenditure of the previous exercises mentioned. Cycling is great for guys with limitations that may keep them away from running, rowing, or other forms of cardio. Cycling is also great for those looking to switch things up. The biggest thing you need to know about getting an effective cardio workout on any bike is you must push yourself. Intensity is key for all types of cycling and you need to work at significantly higher intensity to increase caloric burn and fat loss.

Expected calorie burn for a moderate cycling: Taking into consideration speed and duration, a 180-pound man cycling at a rate of 14 to 16 MPH for one hour could burn 816 calories. (Source)

Rowing

Rowing machines are relatively unknown form of cardio for most modern-day gym users and is one of my favorite forms of cardio to use, especially in a HIIT (High Intensity Interval Training) method. The rowing machine challenges your legs, core, and upper body while helping you burn calories and lose fat. The rowing machine is easy on joints but takes a fair amount of skill and rhythm to use effectively. A simple beginner’s rowing workout can consist of one minute high intensity rowing followed by one minute of slow, deliberate pulls. Repeat this interval method and you will surely feel its effectiveness for increasing upper body strength and fat loss.

Expected calorie burn for rowing: Based on the intensity and duration, a 185-pound rowing at a modest pace for one hour could go through 622 calories. (Source)

Elliptical

The elliptical machine is one most people are familiar with. Its design is to give the user an effective cardio workout while reducing stress on the muscles and joints. The key for getting a great cardio workout on an elliptical is to step up the incline or resistance. Changing the incline on an elliptical machine can actually help you activate more muscles in your legs (glutes, hamstrings, calves, etc.) while working at the same resistance. Increasing the resistance can help you elevate your heart rate while increasing the demand for those muscles in your legs to help maintain strength and endurance.

Expected calorie burn on an elliptical: Most machines have the equipment built in to track this, but considering intensity, angle and duration, a 180-pound man stepping for one hour could burn over 900 calories. (Source)

Jump Rope

Another favorite of mine, jumping rope is a true test of your physical fitness. Jump rope takes coordination, skill, endurance, and strength. It is an effective way of burning a ton of calories in a short amount of time, which is ideal for just about every guy over 50. Still, jumping rope takes a good amount of skill, therefore, you need to get the technique down before adding it into your workout regimen. Once you have it down, try interval sessions of jumping for one minute as fast as possible and then one minute at a slower pace. Repeat this method for your desired workout length. Another great part of jumping rope is it can be done almost anywhere and is super cheap to get started!

Expected calorie burn with jumping rope: We found an equation for this with this source, but a 180-pound man jumping rope at 70 times (revolutions) a minute for 60 minutes could burn almost 800 calories. (Source)

We hope you find some helpful information here and can use it in your workouts. Looking for gym gear? Check out our listing from our Amazon affiliate links, we appreciate your support!