Expert: Linda Erwin, M.S. - 3/27/2005

Question
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Followup To
Question -
Hello,
I am a 55 year old woman in very good shape having done both aerobics and strength training on a regular basis for years. I am also an avid downhill skier. I have noticed over the past year I cannot do as an intense aerobic exercise without becoming exhausted after 4-5 days. I realize I am getting older, but how can I get the same benefits of an intense workout with a lower intense exercise? Thank you
Answer -
Hi Sharon,
There is a lot of information that I don't have about you so I will make some generalities.  First of all, have you seen your Dr. to rule out any medical issues?  
As we age, our body slows down.  We cannot expect to be able to sustain the same intense workouts we did when we were younger.  If you were stating that you become exhausted after 4-5 days  of intense cardio workouts (assuming it's an all day skiing day), then that seems absolutely normal.  
What is important to continue to keep your heart and lungs healthy is to work out aerobically at 70-85% of your maximum heart rate.  That will benefit you.  You do not have to go all out all the time for days at a time to get benefits.  In fact, you could end up getting injured if you keep that pace.
Stay fit and healthy and hopefully you will still be doing what you are doing at age 80.
Linda
Follow-up question.
The aerobic activity i was referring to was the cardiovascular workouts at home--not when I am skiing? Also, I have een checked by the doctor and I am in excellent health. What I really want to know is can I decrease the intensity of my workouts and go for a longer time period--will I get the same benefits as more intense training for a shorter time. I usually do aerobic workouts for 35-45 min. depending on the piece of equipment. How much longer do I ned to work out at a slower pace? Also, as far as heart rate. Even though I am a regular exerciser, how do I base my maximum heart rate for my age. I see charts but I am afraid they are geared to a person new at working out? Is that true. Thanks


Answer
Hi Sharon,
Increase your aerobic workouts 45-60 minutes at a time at a less intensity.  Take 220-agex 70-85%.  Your heart rate should be in the range of 126-150.  The goal is to be able to do the aerobic workout without gasping for air and sustaining it for up to 60 minutes.  Do this 3-5 times per week and you will keep yourself fit.  Add weight training 2-3 times per week to increase muscle mass (increases caloric metabolism at rest) and that will give you added strength and functionality.
You can always ask a personal trainer at a gym to calculate your personal heart rate min/max.  They can also take your body fat and put you on a workout plan designed especially for you.  Because you are an avid fitness fan, I would think this would benefit you greatly.  I'm close to you in age and although I hate not being as fast as when I was younger, I can still kick "butt".  I teach spin classes which is the ultimate in calorie burning and high level aerobic fitness.  If you haven't tried those classes, I would recommend it.  You can work at your own pace and watch yourself increase your fitness level in a matter of weeks.
Good luck!
Linda