Proper pacing during interval training involves starting smoothly, feeling good by the halfway mark, pushing hard by three-quarter mark, and enduring the brutal final minute. Maintaining consistent effort throughout is crucial to effectively manage the intensity. A general rule suggests that by three-quarters of the way into the interval, one should be experiencing 50% of their maximum effort.
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In this special episode, Peter addresses the common questions about starting or returning to an exercise routine over the age of 50. Individuals in this age group have frequently reached out with questions about whether it's too late to start exercising and often express concern over a lack of prior training, a fear of injury, or uncertainty about where to begin. Peter delves into the importance of fitness for older adults, examining all four pillars of exercise, and provides practical advice on how to start exercising safely, minimize injury risk, and maximize potential benefits. Although this conversation focuses on people in the “older” age category, it also applies to anyone of any age who is deconditioned and looking to ease into regular exercise.
We discuss:
- Key points about starting exercise as an older adult [2:45];
- Why it’s never too late to begin exercising and incorporating the four pillars of exercise [5:45];
- The gradual, then sharp, decline in muscle mass and activity level that occur with age [10:00];
- The decline of VO2 max that occurs with age [15:30];
- Starting a training program: exercise variability, movement quality, realistic goals, and more [18:30];
- Improving aerobic capacity: the malleability of the system, the importance of consistency, and setting long-term fitness goals [25:15];
- Starting cardio training: base building, starting with low volume, and zone 2 training [30:45];
- The critical role of VO2 max in longevity [36:45];
- How to introduce VO2 max training to older or deconditioned individuals [46:15];
- Options for performing zone 2 and VO2 max training [53:45];
- The ability to make gains in strength and muscle mass as we age [57:00];
- How to implement strength training for older individuals [1:01:00];
- Advice for avoiding injury when strength training [1:07:30];
- Risk of falls: the devastating consequences and the factors that increase fall risk [1:12:15];
- Mitigating fall risk: the importance of foot and lower leg strength, ankle mobility, and balance [1:19:45];
- Improving bone mineral density through resistance training [1:24:30];
- The importance of protein in stimulating muscle protein synthesis, especially in older adults [1:31:00];
- Parting advice from Peter [1:34:00]; and
- More.
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