Training at any age!

Previously sedentary seniors who started a vigorous exercise program for a year (9 of 12 recruited stuck it out for a year) had the following positive changes:

  • more elastic blood vessels
  • increase in heart muscle
  • 20% increase in maximal oxygen consumption

The training consisted of the following:

…a 1-year training program with the goal of increasing duration and intensity as previously reported; a detailed day-by-day training plan has been published online.18

Initially, the sedentary subjects walked or jogged 3 times per week for 25 minutes/session, at the “base pace” in which target heart rates were equivalent to {approx}75% to 85% of the maximal heart rates at just below the ventilatory threshold.

At the third month, a 30 minutes/session of MSS (maximal steady state) was added monthly, and the frequency of MSS was increased to twice per month from the fifth month.

At the seventh month, 30 seconds/session of “intervals,” with target heart rates within 5 to 10 bpm of the maximal heart rate, were added, and the duration of each interval session was gradually prolonged. A 45 minutes/session of “long slow distance” was then added at the eighth month, and the duration was prolonged to 60 minutes/session by the end of the training program.

Make sure you see your doctor before starting such a regimen!

Dr John Ellis MD

Board-certified anesthesiologist, with expertise in cardiovascular anesthesia and the implications of obesity and sleep apnea in anesthesia. See vascularanesthesia.com for professional information. Dr. Ellis has used the strategies in here to: (1) lose 120 lbs over 18 months, (2) stop all antihypertensive medicines, and (3) no longer need CPAP treatment for sleep apnea.

Comments are closed