As you may know, cardio exercises are beneficial for your physical and mental health, as well as your overall wellbeing. However, did you know that if you are in your 50s, this is even more vital? After all, whether you want to lessen your risk of chronic diseases, avoid injuries, or simply feel better, you need to be active. But it can be terrifying to do cardio exercises when you are in your golden years when you are not sure which exercises are safe. Hence, here is a cardio exercise guide on how to do cardio exercises safely when you are a mature adult.
Understand Your Personal Limitations and the Warning Indications
First thing first, the saying “no pain no gain” is not the advice you should be following. Instead, if you feel any pain, immediately stop your exercise and find out what’s wrong. If it persists, see your doctor. This is especially important if you are new to cardio exercises, have been inactive for a long time, or have any medical concerns that might be affected by exercise. If this is the case, do get clearance from your doctor before beginning your exercise journey. Ask them if you should avoid certain activities, what are the recommended exercises and goals you should have, and if there are any particular instructions for scheduling your workouts in connection to eating or taking medications. Moreover, you do not need to exercise so hard that it’s impossible for you to catch your breath or speak during your workout. While it may be difficult to hold a typical conversation or sing a song during a decent workout, you should be able to speak in short sentences (also known as The Talk Test).
Create a Cardio Exercise Plan
Creating a cardio exercise plan is key to getting greater results and remaining motivated for a longer time. For the best results, try to incorporate three types of exercises into your plan – shorter exercises of higher intensity, longer exercises of moderate intensity, and lighter exercises.
Firstly, aim for 15-minute sessions of the shorter exercises of higher intensity three times a week. Such more intensive exercises can raise your heart rate to the upper part of your aerobic zone (70-80% of your MHR) and are the greatest strategy to boost the ability of the heart and lungs. Nonetheless, do not worry. Simply do exercises that can raise your heart rate to an appropriate level.
Next, try to include 30 to 60 minutes of moderate-intensity cardio exercises in your weekly exercise plan. This can also mean that you can do both your high and moderate-intensity sessions in a single workout. Aim for 55-75% of your MHR in these sessions. They can help your muscles build endurance. In addition, remember to do various exercises to ensure good overall fitness.
Lighter exercises, such as warm-ups, cool-downs, and stretches, should be added before and after your workout session. Not only do they prevent common problems with ligaments, tendons, joints, and small muscles, but such exercises are a great way to ease you in and out of exercising. Hence, take about 5 to 10 minutes doing so before and after your exercise.