Combining Running as Cardio With Strength Training After 60
Getting older does not mean slowing down. People over 60 can mix running as a cardio workout with strength training to stay strong, healthy, and active. This combo fights muscle loss, builds bone strength, and boosts heart health while helping with loosing weight by burning more calories even at rest.https://www.openaccessgovernment.org/why-strength-training-is-critical-to-healthy-aging/202399/https://time.com/7323121/strength-training-exercises-aging-health-benefits/
Why add running to strength work? Running counts as vigorous cardio. It gets your heart pumping and improves endurance. The CDC says adults 65 and older should aim for 75 minutes of vigorous aerobic activity like running each week, plus muscle strengthening twice a week on major groups like legs, hips, back, arms, and core.https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html Pair it with strength moves, and you get better results. Strength training builds muscle power and density, while running as cardio adds heart benefits and helps loosing weight faster.https://www.openaccessgovernment.org/why-strength-training-is-critical-to-healthy-aging/202399/https://www.strongerlifehq.com/blog/strength-or-cardio-whats-more-important-for-people-over-60
Strength training alone stops age-related muscle and bone loss. It raises your resting calorie burn since muscle uses more energy than fat. This aids loosing weight without extra effort. It also cuts risks for falls, diabetes, high blood pressure, and heart issues. When you combine it with a cardio workout like running, benefits grow. Your balance improves, blood sugar drops, and brain function sharpens.https://time.com/7323121/strength-training-exercises-aging-health-benefits/https://www.openaccessgovernment.org/why-strength-training-is-critical-to-healthy-aging/202399/
Start simple. Try brisk walking or short running sessions three times a week for your cardio workout. Build to 75 minutes total. On other days, do bodyweight squats, wall pushes, leg lifts, or light weights for strength. Focus on legs and core for stability. A 71-year-old trainer shows seniors can lift heavy and stay fit by making it a habit.https://www.scmp.com/lifestyle/health-wellness/article/3336985/how-strength-training-keeps-71-year-old-top-shape-and-what-he-teaches-other-seniorshttps://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html
Listen to your body. Warm up before running or lifting. Add balance moves like standing on one leg. Over time, this mix keeps daily tasks easy, like carrying bags or climbing stairs. It supports heart health by improving blood flow and insulin use.https://www.therapeuticassociates.com/how-strength-training-supports-heart-health/https://www.strongerlifehq.com/blog/strength-or-cardio-whats-more-important-for-people-over-60
