Cardio Maintenance

For those of you who have followed me over the years, you may notice repeat posts. This is because during one of my most recent site change attempts I accidentally deleted the contents of this entire category, leaving me with no choice but to go back and repost the lost ones.

Introduction to cardio conditioning, also known as endurance training, the name of which I choose to use.

Endurance exercises, both muscular and cardiorespiratory, for older adults

Cardiorespiratory endurance is the ability to perform large-muscle, whole-body exercise at moderate to high intensities for extended periods of time[1].

Muscular endurance is the ability to continue contracting a muscle, or group of muscles, against resistance, such as weights or bodyweight, over a period. Increasing the performance of these muscles means they can continue to contract and work against these forces.

Cardiovascular endurance activities, often referred to as aerobic, increase your breathing and heart rates. These activities help keep you healthy, improve your fitness, and help you perform the tasks you need to do every day. Endurance exercises improve the health of your heart, lungs, and circulatory system.

[1] Saltin B. In Limiting factors of physical performance. Keul J, editor. Stuttgart, Germany: Thieme Publishers; 1973. pp. 235–252. (Oxygen transport by the circulatory system during exercise in man). [Reference list]

Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility. Adults should do muscle-strengthening activities at least two days a week and at least 150 minutes (2 1/2 hours) a week of moderate-intensity aerobic exercise, according to the Physical Activity Guidelines for Americans.[1]

[1] https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

They also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others. Physical activities that build endurance include:

  • Brisk walking or jogging
  • Yard work (mowing, raking)
  • Dancing
  • Swimming
  • Biking
  • Climbing stairs or hills
  • Playing tennis or basketball
  • Skipping rope
  • Playing with your grandkids
  • Before using the many types of cardio machines on the market such as the stationary bikes, rowing machines, and others out there. Go to local gym and try some of them out before you get one that feels good to you. Look on the Craigslist for your area, Facebook marketplace.
  • You don’t need a self-riding bike. It just needs a seat, pedals, resistance adjustment ability and handlebars. No cup holders, little fans to keep “the hot away, a mini screen telling you how many calories you are using… and blah, blah. Just ride the dam bike. Get your time in and then hit the day.

Prior to having new knees installed in both knees, the skip rope was my favorite in the gym and the stationary bike in our home, in fact, we have one in my office and one in the living room.

Increase your endurance or “staying power” to help keep up with your grandchildren during a trip to the park, dance to your favorite songs at a family wedding, and rake the yard and bag up leaves.

Build up to at least 150 minutes of activity a week (about 22 minutes a day) that makes you breathe hard (about 80% of your 1 repetition maximum). Try to be active throughout your day to reach this goal and avoid sitting for long periods.

Safety tips

  • Do a little light activity, such as easy walking, before and after your endurance activities to warm up and cool down.
  • Listen to your body: endurance activities should not cause dizziness, chest pain or pressure, or a feeling like heartburn.
  • Be sure to drink liquids[1] when doing any activity that makes you sweat. If your doctor has told you to limit your fluids, be sure to check before increasing the amount of fluid you drink while exercising.
  • If you are going to be exercising outdoors, be aware of your surroundings.
  • Dress in layers so you can add or remove clothes as needed for hot and cold weather.
  • To prevent injuries, use safety equipment, such as a helmet when bicycling.

Quick tip: test your exercise intensity.

When you’re being active, try talking: if you’re breathing hard but can still have a conversation easily, it’s moderate-intensity activity. If you can only say a few words before you must take a breath, it’s vigorous-intensity activity.

I use a stopwatch and measure mine in the gym. When inside I use a pulse oximeter. These are available on Amazon priced from $9.00 and up. They are well worth the money.

Once you have been endurance exercising for a while, there will come a time when you know how intense your session is by how your body feels.

The biggest thing about starting out exercising is simply staying with it. Day after day.

In my case, the first thing I do every day after getting up is making my bed. The second thing is getting on the stationary bike. You will be surprised how many books you can read while on the bike. I do the bike at the start of my day because I never know what will disrupt my exercise during the day ahead.

[1] Water is the preferred method of staying hydrated. Stay away from sugary drinks.