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Active After Forty

Finding the Right Balance of Cardio and Strength Training After 40

As we age, it becomes increasingly important to maintain a healthy balance of cardio and strength training in our fitness routines. While cardio is essential for heart health and weight management, strength training is crucial for maintaining muscle mass and bone density. Finding the right balance between the two can be challenging but essential for overall health and wellness.

The Importance of Cardiovascular Exercise

Cardiovascular exercise, or cardio, is any activity that elevates your heart rate and gets you breathing harder. This type of exercise is essential for maintaining heart health, reducing the risk of chronic diseases like diabetes and hypertension, and managing weight. As we age, our cardiovascular system becomes less efficient, making engaging in regular cardio exercise even more important.

Some examples of cardio activities include brisk walking, running, cycling, swimming, and dancing. The American Heart Association recommends at least 150 minutes of moderate-intensity cardio exercise per week for adults.

The Benefits of Strength Training

Strength or resistance training involves working your muscles against resistance, such as weights, bands, or body weight. This exercise is crucial for maintaining muscle mass and bone density, which naturally decline as we age. Strength training also helps improve balance, coordination, and overall functional fitness.

Some examples of strength training exercises include weightlifting, push-ups, squats, lunges, and planks. The American College of Sports Medicine recommends at least two weekly strength training sessions for adults.

Finding the Right Balance

While cardio and strength training are essential for overall health and wellness, finding the right balance can be challenging. Some factors to consider include your fitness level, health status, and personal goals.

If you’re starting, it’s essential to slowly and gradually increase the intensity and duration of your workouts. Consider working with a personal trainer or fitness professional to create a personalized workout plan that meets your needs and goals.

When balancing cardio and strength training, aim for a mix of both types of exercise throughout the week. For example, you might do cardio on Monday, Wednesday, and Friday and strength training on Tuesday and Thursday. Alternatively, you could do a full-body strength training workout on Monday and Wednesday and cardio on Tuesday, Thursday, and Saturday.

Conclusion

Maintaining a healthy balance of cardio and strength training as we age is crucial for overall health and wellness. Cardio exercise helps maintain heart health and manage weight, while strength training helps maintain muscle mass and bone density. Finding the right balance between the two can be challenging but essential for long-term health and wellness. Please remember to start slowly, work with a professional if needed, and aim for a mix of both types of exercise throughout the week for the best results.

Written by
Everett Teague

Everett is a USPTA Professional Tennis & Pickleball Instructor/Coach (Elite Rated) in Tallahassee, FL. He has over 30 years of teaching and coaching experience with all levels and ages of players. In addition to specializing in sport science-based, sound tennis stroke fundamentals, he specializes in efficient contact movement (footwork) skills and mental toughness strategies. He is also the founder of Racket Sports Media, a digital consulting company that helps racket sports clubs differentiate and thrive through tailored content. www.racketsportsmedia.com These blog posts represent an attempt to answer many of the questions from adult students and others who are interested fitness and health. His tennis website and blog are at www.bradfordvilletennis.com.

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