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Year 'round cardio maint. for 63 year old man?

sear

Advisor, aka "bub"
Joined
Apr 18, 2017
Messages
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Location
Adirondack Park, NY
Gender
Male
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Undisclosed
Greetings DP's,

I'm sear.
I'm 63 and conditions permitting bicycle 60 miles per week over paved hilly terrain.
But because of air temperature and that they sand the roads here, the bicycling season is only ~6 months long.
I'm up to 460 miles for the year, plan to reach 480 before nightfall.

BUT !!

For years that has left me in sedentary life-style 6 months of the year.
Decades ago I had a home gym routine of stationary bike, jump rope, bench weight-lifting, and belly-crunch type exercise.
My home has since been down-sized, is less than 400 square feet.

I don't have a heart-rate monitor, and don't know my target heart rate.

I'm not trying to be Schwarzenegger. I'd just like to maintain heart health, if 90 minutes three times a week will do it.
Jogging (the obvious choice) is not an option (thus the bicycling).

Any idea:
- What's the best (most accurate, most user friendly) heart-rate monitor? Is there any heart-rate monitor which records for potentially permanent, uploadable record, heart beat stats?

- I wouldn't rule out spending $1k on a Bow-Flex, or Stair-Stepper type machine; but simply don't have the space for it.

Many thanks.

s
 
Greetings DP's,

I'm sear.
I'm 63 and conditions permitting bicycle 60 miles per week over paved hilly terrain.
But because of air temperature and that they sand the roads here, the bicycling season is only ~6 months long.
I'm up to 460 miles for the year, plan to reach 480 before nightfall.

BUT !!

For years that has left me in sedentary life-style 6 months of the year.
Decades ago I had a home gym routine of stationary bike, jump rope, bench weight-lifting, and belly-crunch type exercise.
My home has since been down-sized, is less than 400 square feet.

I don't have a heart-rate monitor, and don't know my target heart rate.

I'm not trying to be Schwarzenegger. I'd just like to maintain heart health, if 90 minutes three times a week will do it.
Jogging (the obvious choice) is not an option (thus the bicycling).

Any idea:
- What's the best (most accurate, most user friendly) heart-rate monitor? Is there any heart-rate monitor which records for potentially permanent, uploadable record, heart beat stats?

- I wouldn't rule out spending $1k on a Bow-Flex, or Stair-Stepper type machine; but simply don't have the space for it.

Many thanks.

s

If you can fit a Concept2 Ergometer, it's the best of all possible choices. Cardio and strength in the perfect package that you can store upright.
 
I walk about 3 to 5 Miles with my Dog around 5 days a week.

I lift weights for an hour 3 times a week.

I hit the Driving Range for an hour and play Golf one or twice a week. Riding one time Walking the other, depending on the temp and course conditions.

... one night cap, 4 times a week (Bourbon/Rock) :mrgreen:
 
A 20 year old woman? :D
 
Tn #2,

I'm a New Yorker born & raised. Born in New York, New York; the city so nice they named it twice.
I was raised on the Hudson river, and have a life-long love of rowing. I love your suggestion. Home | Concept2
I used to have a hydraulic rower in my home gym. It was more compact, a real plus. It's a good place to start the search.

C #3

Great idea, but too much work. And I don't have a dog to walk me.
You're obviously more of a man than I am. Why didn't you tell me this 40 years ago?

HJ #4

- ding ding ding -

You win the prize!
I'll take two! NObody wants to live forever!
 
Why not just join a gym and use their equipment? Most of the cardio machines will have built in heart rate monitors so you can know pretty much exactly what your heart rate is at. I'm about a decade younger than you, but when doing cardio I try to keep my heart rate between 120 and 150, depending on my motivation and how I feel.

Gyms are much more inexpensive than they used to be, and a membership can be as low as $10/mth or even just $100/yr. Turns out they discovered that if they lower the price and drop the high pressure contract deals, more people will join, including lots of people who will join but never or rarely attend, thus allowing the gym to oversell memberships without having to expand. So the rates paid by people like me who go to the gym a lot, are subsidized by those people who join and rarely attend. I once read that 40% of the people who join Planet Fitness never, not even once, actually go, yet they will keep their memberships for months or even years because they always think they will start going tomorrow.

I have two memberships, both gyms are national chains, (totaling $55/mth) so I can go to any of their locations nationwide - that gives me choice of 5 gyms within a 15 minute drive from my house (I like to switch it up, try out different equipment, and see different faces sometimes). Both of my gyms allow 24 hour access (I have a key to one, the other is staffed 24 hours).

One $10/mth or $15/mth membership would be fine for most people. All of our local gyms have 3 or more different types of cardio machines, some may have as many as 10 types of cardio machines, plus freeweights, weight machines, massage chairs, kettle bells, beach ball thingies, etc. It's a heck of a lot cheaper that purchasing your own equipment, and I enjoy getting out of the house to work out.
 
I walk about 3 to 5 Miles with my Dog around 5 days a week.

I lift weights for an hour 3 times a week.

I hit the Driving Range for an hour and play Golf one or twice a week. Riding one time Walking the other, depending on the temp and course conditions.

... one night cap, 4 times a week (Bourbon/Rock) :mrgreen:

sounds good except for the "/Rock". :)
 
Why not just join a gym and use their equipment? Most of the cardio machines will have built in heart rate monitors so you can know pretty much exactly what your heart rate is at. I'm about a decade younger than you, but when doing cardio I try to keep my heart rate between 120 and 150, depending on my motivation and how I feel.

Gyms are much more inexpensive than they used to be, and a membership can be as low as $10/mth or even just $100/yr. Turns out they discovered that if they lower the price and drop the high pressure contract deals, more people will join, including lots of people who will join but never or rarely attend, thus allowing the gym to oversell memberships without having to expand. So the rates paid by people like me who go to the gym a lot, are subsidized by those people who join and rarely attend. I once read that 40% of the people who join Planet Fitness never, not even once, actually go, yet they will keep their memberships for months or even years because they always think they will start going tomorrow.

I have two memberships, both gyms are national chains, (totaling $55/mth) so I can go to any of their locations nationwide - that gives me choice of 5 gyms within a 15 minute drive from my house (I like to switch it up, try out different equipment, and see different faces sometimes). Both of my gyms allow 24 hour access (I have a key to one, the other is staffed 24 hours).

One $10/mth or $15/mth membership would be fine for most people. All of our local gyms have 3 or more different types of cardio machines, some may have as many as 10 types of cardio machines, plus freeweights, weight machines, massage chairs, kettle bells, beach ball thingies, etc. It's a heck of a lot cheaper that purchasing your own equipment, and I enjoy getting out of the house to work out.

Agreed.

I'm 56 - was a competitive weightlifter in my youth and still lift, though not nearly as heavy. I may be biased but there is nothing better for overall strength and joint health than properly done weight training. And, at our age, it doesn't need to take long. 3 sets of 5 to 10 reps of a small number of multijoint exercises (squats, bench press, press, deadlift and power clean if you can handle them) done a couple times a week is all it takes. Just make sure you learn the form correctly and make sure you increase the weight each session - even it's only a pound.
 
Agreed.

I'm 56 - was a competitive weightlifter in my youth and still lift, though not nearly as heavy. I may be biased but there is nothing better for overall strength and joint health than properly done weight training. And, at our age, it doesn't need to take long. 3 sets of 5 to 10 reps of a small number of multijoint exercises (squats, bench press, press, deadlift and power clean if you can handle them) done a couple times a week is all it takes. Just make sure you learn the form correctly and make sure you increase the weight each session - even it's only a pound.

I would only add that I think it's a good idea to switch things up from time to time, both so you don't plateau as quickly and so you don't get repetitive motion injuries. By switching up I mean, for example change the chest exercises you are doing from time to time. Change the cardio machine you are using from time to time.

If you can handle them, I would recommend using free weights where possible for the resistance muscle training. Make absolutely sure you maintain proper form, as therein lies the danger. Free weights force you to work your core at the same time along with the target muscle group, and that's something a lot of machines don't do. :2wave: Good luck!
 
Greetings DP's,

I'm sear.
I'm 63 and conditions permitting bicycle 60 miles per week over paved hilly terrain.
But because of air temperature and that they sand the roads here, the bicycling season is only ~6 months long.
I'm up to 460 miles for the year, plan to reach 480 before nightfall.

BUT !!

For years that has left me in sedentary life-style 6 months of the year.
Decades ago I had a home gym routine of stationary bike, jump rope, bench weight-lifting, and belly-crunch type exercise.
My home has since been down-sized, is less than 400 square feet.

I don't have a heart-rate monitor, and don't know my target heart rate.

I'm not trying to be Schwarzenegger. I'd just like to maintain heart health, if 90 minutes three times a week will do it.
Jogging (the obvious choice) is not an option (thus the bicycling).

Any idea:
- What's the best (most accurate, most user friendly) heart-rate monitor? Is there any heart-rate monitor which records for potentially permanent, uploadable record, heart beat stats?

- I wouldn't rule out spending $1k on a Bow-Flex, or Stair-Stepper type machine; but simply don't have the space for it.

Many thanks.

s



At your age, 90 minutes of jogging MUST be off the radar, I'm afraid to say so but this senior has learned, not more impact sports. Ever. At all. Not even once.

Bicycles are not much better, as I found out when I switched to the bike, osteo arthritis is not fun, almost all men today have issues in the upper or lower back which will be severely aggravated, maybe not now, but soon, and its not a picnic.

I have no idea who told you a 63 year old man on the proper diet has to work out 90 minutes a day, but that seems extreme. If you are on a heart healthy diet you need not have to do any impact sport, including cycling. If you are fit I doubt you need to do more than walking 90 minutes a day, or swimming especially, you will get that at rest heart rate as close to 70 as you need.

I say this because I did everything wrong. An athlete of sorts, all kinds of hiking skiing, cycling, trained for a marathon at one point and then my smoking and drinking caught up to me and I started getting sick, with a touch of diabetes type 2, which I keep under control with diet and exercise. The professionals at the diabetes clinic opened my eyes and since its swimming and walking.
 
"you need not have to do any impact sport, including cycling. If you are fit I doubt you need to do more than walking 90 minutes a day" Fl
Thank you Fl.
That's a goldmine of useful insight of the best kind: experience.

But we may diverge on detail. I suspect bicycling is lower impact than walking.

My routine is QUANTIFIED as 20 miles per day. But it's only 3 days a week, not 7.

The heart rate spec. I obtained for a 63 year old is: target exercise heart rate = 79 - 134 bpm w/ max @157. The latter is derived from the formula: 220 minus your age.

I've got 520 miles on the bicycle so far this year, target 1,500 before the snow flies.
I feel pretty good.

I went to Wal~Mart today to buy a Garmin Forerunner 305 GPS Receiver w/ Heart Rate Monitor 010-00467-00.
The Internet source said it was available only in stores.
The store said it's only available on the Internet.
They had some other ones, but the Internet reviews on this one was over the top. They said it was accurate. And the literature said the data is uploadable.

Whatever.

I have no idea what my heart rate range is as I do my 20 miles. There are several hills, some steep and short. Others, a little less steep, but longer.
I try to resist using a preposterously low gear (my Trek is geared too low). It's got 3 sprockets in front, 9 in back. I never use the lowest gear front sprocket. It's not quite cricket.

The heart-rate monitor should help answer some questions.
 
...
The heart-rate monitor should help answer some questions.

I've learned a lot by monitoring my heart rate. Like my blood pressure medication slows down my heart rate, and also prohibits me from getting my best cardio workouts. Typically, I do cardio fasted, first thing in the morning, so I have learned to take my medication after my workout. It's a difference between being totally exausted after a 9 minute mile run, and being only moderately tired after a 27 minute 3.1 mile run.

I've also learned that the different brands of eliptical machines vary quite a bit in measuring calories burned for the same amount of exertion level. So maybe on one brand I can keep a fairly steady 135 bpm pace for a half hour and it reports that I used 350 calories, and another brand I may keep the same 135 beats per minute for the same length of time, but the machine may report that I burned 450 calories. I'm pretty sure it's not me, it's the way the machines estimate calorie usage.

Monitoring my heart rate helps me to determine a healthy pace when I'm running (or elilptical or stationary bike). As as I mentioned earlier, at 120-140 bpm I feel like I'm getting some pretty decent exercise, but without gasping for breath. When I run at a fast pace for more than a couple of minutes, maybe like 8 miles an hour, my heart rate starts to exceed my 90% max rate and I feel exausted in less than 2 minutes at that pace, yet I seem to have endless energy if I run at around 6.3 miles an hour, so I try to vary my running pace at between 6.3 mph and 7.8 miles per hour, that way I'm fairly confident that I'm exercising hard enough, but not so hard that I'm increasing my immediate chances of heart attack or other exertion related injury.
 
Informative & useful ip. Thanks much.

I've been so healthy so long, it's not in my nature or experience to add deliberate restraint to my conduct. I'm accustomed to merely going for it. Yep. Still alive.

But of course you are right, none of us is "immortal" forever.

Useful insight on the calorie count inaccuracies. But I'm a skeptic of such guesses anyway. I'd allow the bathroom scale, and my pants size to be the ultimate arbiter of that.

Once I get a quantification on my ~90 minute workout heart-rate, I'll have a better idea about whether to amp it up, or back it off.
 
Why not think of cold weather outdoor activity, like climbing the 46 high peaks where you live, or hiking, or rock climbing?
 
A #15

Thanks.
I've already been hiking with the Adirondack Mountain Club, and I've spoken specifically with a few members that are members of the -46 high peaks- club you mention.
And I've already got rappelling equipment.

BUT !!

It would take longer for me to get to each destination than the amount of time I have for the cardio.

And by and large neither hiking nor rappelling is an adequate cardiovascular workout.

Sources vary. But my sources indicate my maximum exercise heart-rate should be 157 *
my target range should be 79 - 134 BPM,
or an exercise BPM of 126.

I'm in a scramble to find an accurate heart-rate monitor (available in wristwatch form) that:
a) Have uploadable data, and
b) Format it automatically into chart form, so I don't have to tediously input the data into spreadsheet, Powerpoint, or some other intermediate software.

It's ASTOUNDING how difficult they make shopping for simple features like that. It's the reason I don't already own and use one.

* The formula for determining this is: 220 minus your age
"Why not think of cold weather outdoor activity, like climbing the 46 high peaks where you live, or hiking, or rock climbing?" #15
Because it's not cardiovascular.
And because to make it a cardiovascular workout would render it high impact, and at my age that's automatically ruled out.

As Fl #11 observes, bicycling can be marginal, though so far I don't have a problem with it. I already have 620 miles for the year, and hope to reach 1,500 miles before end of season.

NOTE:
BPM targets can have different reasons. A lower BPM target may help burn fat. The higher BPM target promotes cardiovascular health.
A stationary bike might set one steady exertion level.
But my bicycles have two wheels each, and the terrain here is hilly. So sometimes I coast, and sometimes I climb hills in a fairly low gear (that's when the flesh-munching bugs get you).
 
...
I've already been hiking with the Adirondack Mountain Club, and I've spoken specifically with a few members that are members of the -46 high peaks- club you mention.
And I've already got rappelling equipment.

BUT !!

It would take longer for me to get to each destination than the amount of time I have for the cardio.

And by and large neither hiking nor rappelling is an adequate cardiovascular workout.
BUT !!

You would solve the 6-month sedentariness problem you mention in the OP.
 
Greetings DP's,

I'm sear.
I'm 63 and conditions permitting bicycle 60 miles per week over paved hilly terrain.
But because of air temperature and that they sand the roads here, the bicycling season is only ~6 months long.
I'm up to 460 miles for the year, plan to reach 480 before nightfall.

BUT !!

For years that has left me in sedentary life-style 6 months of the year.
Decades ago I had a home gym routine of stationary bike, jump rope, bench weight-lifting, and belly-crunch type exercise.
My home has since been down-sized, is less than 400 square feet.

I don't have a heart-rate monitor, and don't know my target heart rate.

I'm not trying to be Schwarzenegger. I'd just like to maintain heart health, if 90 minutes three times a week will do it.
Jogging (the obvious choice) is not an option (thus the bicycling).

Any idea:
- What's the best (most accurate, most user friendly) heart-rate monitor? Is there any heart-rate monitor which records for potentially permanent, uploadable record, heart beat stats?

- I wouldn't rule out spending $1k on a Bow-Flex, or Stair-Stepper type machine; but simply don't have the space for it.

Many thanks.

s

Get yourself a fluid trainer to clip your bike into in the cold weather months and buy some sufferfest workouts for it.

You can also take up running in the cold months. It has to be extremely cold before its too cold to run with the proper gear.

Strength training should be done year round, particularly as a person gets older to prevent muscle loss.

A good option would be to join a cross fit gym. As far as heart rate goes, just get a garmin forerunner 235 or similar device.
 
Last edited:
A #15

Thanks.
I've already been hiking with the Adirondack Mountain Club, and I've spoken specifically with a few members that are members of the -46 high peaks- club you mention.
And I've already got rappelling equipment.

BUT !!

It would take longer for me to get to each destination than the amount of time I have for the cardio.

And by and large neither hiking nor rappelling is an adequate cardiovascular workout.

Sources vary. But my sources indicate my maximum exercise heart-rate should be 157 *
my target range should be 79 - 134 BPM,
or an exercise BPM of 126.

I'm in a scramble to find an accurate heart-rate monitor (available in wristwatch form) that:
a) Have uploadable data, and
b) Format it automatically into chart form, so I don't have to tediously input the data into spreadsheet, Powerpoint, or some other intermediate software.

It's ASTOUNDING how difficult they make shopping for simple features like that. It's the reason I don't already own and use one.

* The formula for determining this is: 220 minus your age

Because it's not cardiovascular.
And because to make it a cardiovascular workout would render it high impact, and at my age that's automatically ruled out.

As Fl #11 observes, bicycling can be marginal, though so far I don't have a problem with it. I already have 620 miles for the year, and hope to reach 1,500 miles before end of season.

NOTE:
BPM targets can have different reasons. A lower BPM target may help burn fat. The higher BPM target promotes cardiovascular health.
A stationary bike might set one steady exertion level.
But my bicycles have two wheels each, and the terrain here is hilly. So sometimes I coast, and sometimes I climb hills in a fairly low gear (that's when the flesh-munching bugs get you).

Those heart rate formulas are not very accurate. A guy that is fit will have a maximum heart rate of around 180 in their 60s. I am 41 and mine still can get up to 200 bpm in a race.
 
Heart rate monitor: take your pulse for ten seconds and multiply by 6. If you need something more continuous, pick one from:
-- Here
-- Here

Easiest aerobic activity you can do: biking, swimming laps or jumping rope.


That's the best I can offer. I'm 60, but I don't use one; however, I've also been exercising everyday for the past 30 years. I presume my heart rate is pretty consistent. (Resting: ~68 -70 bpm; Running: gets up to something just over ~160 bpm (by the time I take my pulse, it's down to 160), but that's on the treadmill going full out on a 5 degree incline) If you've been sedentary, you're going to need to work slowly up your heart being that chill, so to speak. The heart's a muscle, so work it like one, but don't feel obliged to match anyone else's standards....Everything about fitness depends on you and what your body can handle -- at the limit of your body -- not what anyone else can do.
 
Greetings DP's,

I'm sear.
I'm 63 and conditions permitting bicycle 60 miles per week over paved hilly terrain.
But because of air temperature and that they sand the roads here, the bicycling season is only ~6 months long.
I'm up to 460 miles for the year, plan to reach 480 before nightfall.

BUT !!

For years that has left me in sedentary life-style 6 months of the year.
Decades ago I had a home gym routine of stationary bike, jump rope, bench weight-lifting, and belly-crunch type exercise.
My home has since been down-sized, is less than 400 square feet.

I don't have a heart-rate monitor, and don't know my target heart rate.

I'm not trying to be Schwarzenegger. I'd just like to maintain heart health, if 90 minutes three times a week will do it.
Jogging (the obvious choice) is not an option (thus the bicycling).

Any idea:
- What's the best (most accurate, most user friendly) heart-rate monitor? Is there any heart-rate monitor which records for potentially permanent, uploadable record, heart beat stats?

- I wouldn't rule out spending $1k on a Bow-Flex, or Stair-Stepper type machine; but simply don't have the space for it.

Many thanks.

s

These days gym memberships are cheap. If you join a gym, you don't have to worry about purchasing equipment, or being limited by space at home. It can be nice to get out to the gym - I see so many different types of people at mine, including elderly people, of course. Your'e getting out, you can chat with others while working out, you can watch TV or surf the net while exercising, etc.

If you go to a decently equipped gym, their exercise machines will likely have heart rate monitors - so then you don't have to bother buying your own.

I just go to a Planet Fitness nearby me, because it's cheap. You might shop around and find one that's more tailorized specifically to something special you want.
 
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