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Cardio/resistance training (but not weights) for health

Posted by antz123 @antz123, Feb 14, 2023

When I was younger, I was a sharp toothed gym rat. That was in my 20's and somehow all those constantly aching muscles didn't make me ask 'why am I doing this?'
Anyhoo now at 51 I don't want to lift weights and be all sore.
But don't they say our muscles start to atrophy at around 30 years of age?
My question is - instead of doing resistance training in the form of weight training, is it beneficial to do cardio which incorporates a degree of resistance? Such as the rower? The crosstrainer? Is it enough to use the handles on the crosstrainer to really push/pull with our arms?
Or do we really need weights to help offset this muscle atrophy we will all face?

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Sirref | @sirref | Feb 18, 2023
In reply to @naturegirl5 "I'm 71 years old. From everything I've read and been advised I think adding some kind..." + (show)
@naturegirl5

I'm 71 years old. From everything I've read and been advised I think adding some kind of resistance routine is good practice. That could be weightlifting. But it could also be resistance bands. Some of the weightlifting I do is to be in the shape I want for the activities I enjoy. For instance, I enjoy and perform better in x-country skiing (classic) when I've been weightlifting during the off-season. Hiking is a good aerobic exercise and anything that involves walking at a good pace with your own body weight is considered good. Rowing is another good example. If you're referring to a rowing machine then that's a full body workout that includes aerobic and resistance. I've read that swimming isn't enough for resistance although it could be a good aerobic workout.

I used to row in a rowing club. I enjoyed rowing in 6 person or 4 person shell however I quit when I became concerned about the lack of safety practices in the club. I'm thinking of rejoining this summer as they now have sculls - a one person boat - and then I'm my own safety practice.

I've seen people bounding up and down ski hills in summer with poles. Now that's hill walking!

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Age 79 machines I enjoy.
Polar H10 Heart Strap monitor a valuable aid.

Old model B Concept2 rower with the upgraded PM5 Performance Monitor.
Old Schwinn Airdyne. I consider the gold standard of exercise.
Kettlebells.
Garage sale Treadmill. I am not a runner, enjoy walking at 6-12 degree incline walking from 1.5-3mph.
Resistance training.
elliptical

Have you considered a Concept2 rowing machine. I have a beautiful old model B and it is a workhorse. There are other brands, Concept2 best bang for the dollar and fantasic support.

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omta | @omta | Feb 18, 2023
In reply to @naturegirl5 "I'm 71 years old. From everything I've read and been advised I think adding some kind..." + (show)
@naturegirl5

I'm 71 years old. From everything I've read and been advised I think adding some kind of resistance routine is good practice. That could be weightlifting. But it could also be resistance bands. Some of the weightlifting I do is to be in the shape I want for the activities I enjoy. For instance, I enjoy and perform better in x-country skiing (classic) when I've been weightlifting during the off-season. Hiking is a good aerobic exercise and anything that involves walking at a good pace with your own body weight is considered good. Rowing is another good example. If you're referring to a rowing machine then that's a full body workout that includes aerobic and resistance. I've read that swimming isn't enough for resistance although it could be a good aerobic workout.

I used to row in a rowing club. I enjoyed rowing in 6 person or 4 person shell however I quit when I became concerned about the lack of safety practices in the club. I'm thinking of rejoining this summer as they now have sculls - a one person boat - and then I'm my own safety practice.

I've seen people bounding up and down ski hills in summer with poles. Now that's hill walking!

Jump to this post

Hi i’m closing in on 90 and i’ve found that when you get older it’s important to exercise including weights to keep your strength up otherwise when you get older if you don’t exercise you become frail and unable to do things , just exist . Active is to me so important for my quality of life
Especially during the winter unless your fortunate to live in a warm climate there is no excuse for not being active
At my and my wife’s age we are done traveling so we’re in for the winter which can be challenging where we live in the North East
but we find ways to be active also having a small gym in my basement helps. i have a elliptical and a rowing machine along with a set of weights and a bench
Also a tv set up there all this was set up during the covid and you wouldn’t dare go to a gym but now we like the set up and use our gym instead of joining one

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Mentor
John, Volunteer Mentor | @johnbishop | Feb 18, 2023

I will be 80 in a couple of months and have been struggling to slow down the muscle atrophy and build up my strength and cardio. I have a Teeter FreeStep Cross Trainer that I try to use for at least 30 minutes a day but I don't think it's helping me much with the cardio health. A few months ago I ran across a fairly inexpensive row and ride machine for less than $200 (https://sunnyhealthfitness.com/products/squat-exercise-trainer-sf-a020052). I'm working my way up on the time using it. My upper limit of using it so far is about 10 minutes once or twice a day along with my other cross trainer.

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omta | @omta | Feb 19, 2023
In reply to @randywhite "Remarkable testament to both proactive intentional living, and reactive response to maladies that surface." + (show)
@randywhite

Remarkable testament to both proactive intentional living, and reactive response to maladies that surface.

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Not rocket science my friend it’s about priorities and what important to you then you stay in the zone

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1 reply
randywhite | @randywhite | Feb 19, 2023
In reply to @omta "Not rocket science my friend it’s about priorities and what important to you then you stay..." + (show)
@omta

Not rocket science my friend it’s about priorities and what important to you then you stay in the zone

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I like how the think.
Priorities…yep. And influencing the Probabilities too. None of us really knows the end date, but we can make the time before that as best as possible, and push that probable date out too.
Randy

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omta | @omta | Feb 19, 2023
In reply to @randywhite "My formula is something every day. Cardio, yoga, some resistance like bands or small weights on..." + (show)
@randywhite

My formula is something every day. Cardio, yoga, some resistance like bands or small weights on the treadmill. High heart rate, endorphins, promotes higher quality sleep. Yoga generates calming and present moment awareness. Cardio with low knee stress; swimming, XC skiing, fast walking, cycling all are easy on knees and even promote healthier knees. Even shoveling snow…

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Regarding knees at my age 90 years between jogging many years , golfing walking 4 hrs at a time and now waking my beach . Amounts to over 1000 of miles logged with no problem with my
knees
i attribute this to the buying of good shoes Nike , Brooks every 6 months which give you the cushion and support to your knees
Cardio is important but you must do interval training in my opinion based on research they have found that Interval training works instead of the same pass all the time Research has found it too be successful even in Heart Failure patients which i think is Amazing

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mary42 | @mary42 | Feb 20, 2023

I'm 80 years old. Have left total hip replacement and both total knees. I walk 20 miles a week and wonder if this is okay for my artificial joints. I am only bothered with some foot and ankle pain.

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omta | @omta | Feb 20, 2023

i respect your discipline and dedication but 20 miles a week in my opinion it would be too much for me at 80 years old especially in view of the fact that if my equipment is warring out. Myself moderation works for me not more , which in the long run will not create good results
Good for you in getting to 80 years old that in its self is a good accomplishment

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1 reply
cjcatmom | @cjcatmom | Mar 4, 2023

I started at a gym at 74 years old with a personal trainer. He is certified in Senior fitness. It was right after 8 weeks of PT for a total left shoulder joint replacement.
I started with bands and a rowing machine. Also light weights (2 lbs) and modified push ups using a bar.
Check out Anytime Fitness. Their focus is on Functional Fitness and their trainers are certified in training for that. Lots of Senior citizens along with young people.

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omta | @omta | Mar 5, 2023
In reply to @omta "i respect your discipline and dedication but 20 miles a week in my opinion it would..." + (show)
@omta

i respect your discipline and dedication but 20 miles a week in my opinion it would be too much for me at 80 years old especially in view of the fact that if my equipment is warring out. Myself moderation works for me not more , which in the long run will not create good results
Good for you in getting to 80 years old that in its self is a good accomplishment

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Good for you . To be proactive is very important to regardless of your situation. Realizing that everyone is different and not try to copy and realize moderation in everything is the way to go apparently your listening to your body
Good luck and God Speed

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