I am 49 years old. What should my workout routine be?
Sources:
For a 49-year-old, and recommend a balanced workout routine that includes both resistance training and high-intensity interval training (HIIT). Here are some detailed guidelines:
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Resistance Training:
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Cardio:
- Avoid moderate-intensity cardio as it can raise cortisol levels without providing benefits for body composition or longevity 3.
- Instead, opt for true high-intensity interval training (HIIT), which involves short bursts of intense exercise (80% or more of your max effort) with adequate recovery time. Limit this to a few times per week 3.
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Low-Intensity Cardio:
- Incorporate low-level cardio (e.g., brisk walking, jogging, cycling) for 30 to 45 minutes, three times a week. This helps with brain health and can enhance recovery by clearing metabolic debris 4.
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Phasing and Progression:
By following these guidelines, you can create a comprehensive and effective workout routine that addresses strength, cardiovascular health, and long-term well-being.
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