Cardio training is one of the best things you can do as you age. Web MDPlus, doing cardio can even extend your lifespan! Over time, cardio can limit your progress, cause unnecessary wear and tear on your joints, and even make you feel worse. We’ve rounded them all up for you, so read on to learn about them and how to avoid them to succeed in your 50s and beyond.
1. You are training with pain or injury.
This is no big deal. Exercising “no matter what” is admirable, but always play the long-term game with fitness. to But getting to the bottom of the problem can exacerbate it, causing you to miss training for longer periods of time or feel worse.
2. Not adding low-impact aerobic exercise.
For example, running is a great aerobic exercise, but running on pavement alone can strain your joints and tendons, especially if you’re untrained and have poor technique.
Instead, using different methods to rest your body from time to time while improving your conditioning is much better for your muscles, joints, and overall progress. Add the method to your weekly routine and you will feel the difference.
3. Training too often.
Exercising several times a week is great, but exercising every day, even twice a day, puts too much stress on your body. As you age, your body recovers more slowly, so you need to manage your training frequency to give your muscles, joints, and ligaments a chance to recover and rebuild so you can come back feeling 100%.
4. Exhaustion too often.
Don’t be exhausted after every workout. Sure, it’s okay to feel tired after a long workout, but doing it every time puts your body through far more stress than it does to recover.
5. Skipping warmups and cooldowns.
When it comes to cardio, many people skip the warm-up and go straight to training. Poor performance is more likely to occur.
Always do a full warm-up, especially if you’re older. Then, when you’re done training, stretch your muscles to increase your flexibility. This is important in his fifties and beyond.
6. Always use the highest strength.
High-intensity training (pushing towards your heart rate limit) is worth it, but if you train like that all the time, you miss out on even more benefits. Low-intensity, long-term training does wonders for cardiovascular health without the strain of going all out.
However, high-intensity cardio can be very demanding. He does just one or two times a week and mixes in low-intensity training so he can improve his full range of conditioning.
7. You are using bad technique.
Always use proper technique when doing cardio. Exercising with the wrong form, whether running or swimming, can cause overuse injuries by repeatedly stressing the wrong muscles and joints.
For example, running is more than just “walking fast.” The correct way to hit the foot, posture, footwear, rhythm, etc. are necessary. When in doubt, have a coach supervise your form so you can feel great for years to come.
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Anthony J. Yang
Anthony J. Yeung of CSCS is a fitness expert featured in Esquire, GQ, Men’s Health, and founder of GroomBuilder, the destination for men looking to transform their bodies for their wedding.Join his free 5-day course to burn fat and build muscle for the big day!Read more about Anthony
