Workout Intensity

posted Fall 2008

As for the question about intensity of workouts, seniors naturally are concerned about the risks of doing any exercise. Risk versus reward needs to be measured. The risk of premature death is much higher for out of shape people whether they exercise or not! The lower the fitness the higher the risk. It's more a function of fitness than age. Clearly a fit young person can function at a higher intensity than a fit older person. There are many examples of fit seniors who train as intensely as their younger counter parts. We just do it at a lower heart rate.

Intense exercise (interval training) is the most effective way to burn fat and build power, strength, and endurance. It's the most effective way to increase V02 max. It is safe and effective for any age under the following conditions:

1. Build an aerobic base over several months.
2. A heart rate monitoring based system is used
3. No prior injuries or health issues that prevent the training.
4. Adequate active rest.
5. Proper supervision and education. This is not for the ignorant!
6. Limit intense cardio exercise to 2 times a week for not more than 45 minutes.
7. Do a week of active recovery only every 3 months.

The risks of intense exercise are the same for all ages. Snow shoveling is INTENSE exercise and has resulted in many heart attacks, strokes, and deaths. However, this is usually the result of out of shape people performing intense exercise. The sudden deaths we read about (marathoner in Chicago, and world class runner in the NYC marathon) are usually the result of some other issue. The runner in Chicago had a diagnosed heart problem. The NYC runner had an enlarged heart.

To display a six pack men need bodyfat levels to drop below 11%. That is a very challenging task considering the typical pro athlete from the 1960's had about that same level. But it's a great goal to strive for!