| Typical Fitness Changes | Cardiovascular fitness begins to decline at about age 30.
| Flexibility decreases.
Abdominal fat increases.
Bad cholesterol (LDL) rises.
Blood sugar rises (pre-diabetic state).
| Muscle mass & strength decrease.
Blood vessels stiffen and blood pressure rises.
| Muscle strength, bone density, body weight & balance decrease.
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| How exercise can slow the loss of fitness with aging | Aerobic exercise plus strength training promote overall fitness & healthy body weight.
| Aerobic exercise combats "creeping obesity," and diabetes and cardiovascular disease.
Stretching slows loss of flexibility.
| Strength training slows loss of muscle.
Aerobic exercise keeps blood vessels healthy.
| Strength training delays frailty and enhances ability to remain physically active.
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| Exercise Intensity Modifications ST = Strength Training AT = Aerobic Training HRMax = Maximum Heart Rate = 220 - age (in years) Example: HRMax in 160 in 60 year old man; aerobic training is at 80-120 (50-75% of HRMax) | ST: 10-15 repetitions per exercise
AT: 60-90% of HRMax
| ST: 10-15 repetitions per exercise
AT: 50-75% of HRMax
| ST: 10-15 repetitions per exercise
AT: 50-75% of HRMax
Safety Modifications Slower training progression
Longer recovery between sessions
Machine weights, stretch bands, or light dumbbells for strength training
Avoid high-impact activities.
| ST: 10-15 repetitions per exercise
AT: 50-75% of HRMax
Safety Modifications Slower training progression
Longer recovery between sessions
Machine weights, stretch bands, or light dumbbells for strength training
Avoid high-impact activities.
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| Suggestions for safe and effective exercise | AT Running-jogging
Bike, row, swim
Aerobic dance
ST Free weights
Standard push-ups
Abdominal curls
Sports Basketball, soccer
Racquet Sports
| AT Running-jogging
Bike, row, swim
ST Free weights
Knee push-ups
Abdominal curls
Back extensions
Sports Golf, Tennis, bowl
| AT Fitness, Walking, Hiking
Bike, water exercises
ST Machine weights, dumbbells, ankle weights, stretch bands
Wall push-ups, chair rises
Balance/mobility training Stair ascent/descent
Single leg balance with chair
Tai Chi, Yoga
| AT Fitness, Walking, Hiking
Bike, water exercises
ST Machine weights, dumbbells, ankle weights, stretch bands
Wall push-ups, chair rises
Balance/mobility training Stair ascent/descent
Single leg balance with chair
Tai Chi, Yoga
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