How to Balance Strength Training and Cardio for Seniors
As we age, it becomes increasingly important to prioritize our health and fitness. Regular exercise not only helps to maintain a healthy weight, but it also improves cardiovascular health, strengthens muscles and bones, and enhances overall well-being.
For seniors, finding the right balance between cardio and strength workouts is crucial. We suggest an equal mix of both types of workouts throughout any given week.
Cardiovascular Exercise
Cardiovascular exercises, also known as aerobic exercises, are essential for seniors as they help to improve heart health and increase stamina. Walking is one of the best cardio workouts for seniors as it’s low-impact and can be easily incorporated into daily routines. According to a study published in the Journal of Aging and Physical Activity, regular walking can reduce the risk of cardiovascular diseases and improve overall cardiovascular fitness in older adults.
Swimming and cycling are also excellent options for seniors as they are gentle on the joints while providing a great cardiovascular workout.
Strength Exercise
Strength training is equally important for seniors as it helps to maintain muscle mass, improve bone density, and prevent age-related muscle loss. Resistance exercises using resistance bands or light weights are ideal for seniors as they are safe and effective. Numerous studies show that resistance training can significantly improve muscle strength and functional abilities in older adults.
Exercises such as squats, lunges, bicep curls, and shoulder presses can be incorporated into a strength training routine. If you have knee, back, or other problems, we always show modified versions of those exercises, which are still extremely beneficial!
It is important for seniors to consult with their healthcare provider before starting any new exercise program. They can provide guidance on the appropriate intensity and duration of workouts based on individual health conditions and fitness levels.
The Best of Both
At Be Fit Cherie, we offer a wonderful combination of cardio and strength workouts, and we encourage all ages to become Members. If an older person is self-conscious about exercising or going slower than the other students, it’s simply a non-issue in our live classes since you can turn off the camera! Our active-aging Members absolutely love getting a great workout in the comfort of their own homes, and you will too. Join today!
Sources:
Cherie Lamb
Journal of Aging and Physical Activity
