Cardiovascular training is commonly debated in the research on whether long, endurance type training or high intensity interval training is better for improving cardiovascular fitness. Many older adults prefer walking for long distances and try to stay away from interval type training. An easy way to track intensity is by using heart rate, or more specifically your heart rate reserve (HRR). Heart rate reserve is the difference between estimated maximal heart rate based off your age and your resting heart rate. According to American College of Sports Medicine Guidelines, they recommend starting at ~60% of your HRR and progress to ~80% HRR. However, this is in healthy older adults and may change if you are dealing with any chronic condition. Please contact us for a consultation if you do have any underlying health conditions for an individualized conditioning program.
Below is a simple to follow 6-week, high intensity interval training conditioning program. It is important to note that if you at any time feel lightheaded, dizzy, short of breath or any chest pain to please seek a medical professional or contact us for advice.