Is Anaerobic Exercise the Best Option for Older Adults?
Anaerobic exercise is an incredible form of physical activity that I have personally included in my fitness routine for several years.
It involves short bursts of intense activity, like sprinting, boxing, jump rope and weightlifting.
For people who prefer low impact options, cycling, swimming or calisthenics can also get the job done.
Low impact activities are also easier on your joints, which is helpful for us old folks!
The great thing about anaerobic exercise is that it requires less time to complete – usually just 30-40 minutes, including warm-up and cool down.
It helps with weight loss and also increases muscle tone.
But is anaerobic exercise the best option for older adults?
Well, like any fitness routine there is no one size fits all answer.
If you’ve been working out for a long time and are in pretty good shape, I would encourage you to try adding anaerobic exercise to your fitness routine.
However, if you’re someone that doesn’t get a lot of physical activity, diving into anaerobic exercise right away may not be the best idea.
You might want to start with an aerobic workout plan instead.
In this post, I’ll explain the differences between aerobic and anaerobic exercise to help you decide if it should be a part of your fitness plan.
I’ll also give you some awesome tips and guidance on how to include anaerobic exercise into your at-home physical fitness routine.
Aerobic vs Anaerobic Exercise
When it comes to exercise for older adults, it’s important to understand the two different types of exercise – aerobic and anaerobic.
Anaerobic Exercise
This type of exercise involves short bursts of intense activity, such as weightlifting, boxing, Calisthenics and high-intensity interval training (HIIT).
Work periods typically last 20-40 seconds with 10-15 seconds of rest.
Your heart rate should be between 80-90% of your maximum heart rate.
To obtain your maximum heart rate subtract your age from 220. So, for me it would be 220-61=159. 80-90% of 159 would be 129 – 143.
It you don’t have a way to monitor your heart rate, you can always just make sure that you are working hard enough that you find it difficult to talk or hold a conversation during work periods.
You most likely will be bent over grabbing your knees trying to breathe during the short rest periods.
An anaerobic workout should only last a short amount of time, 30 – 40 minutes including your warm-up and cool-down.
It’s recommended to only do anaerobic exercise 2-3 times a week with 48 hours of rest in between because it takes a lot of energy.
I can tell you from experience that anaerobic exercise can be exhausting!
Aerobic Exercise
On the other hand, aerobic exercise focuses on cardiovascular conditioning and endurance training.
Examples of aerobic activities is jogging, brisk walk, cycling, yoga, and swimming.
The goal is to elevate your heart rate and breathing for an extended period, typically 45-60 minutes or longer.
Your heart rate should be between 50-80% of your maximum heart rate.
So, for me 220-61=159 which is my maximum heart rate. My target heart rate for aerobic exercise would be 98 – 127.
During this form of exercise, you should be able to hold a conversation comfortably.
You can include aerobic exercise in your fitness routine every day.
For older adults in good shape, including both aerobic and anaerobic exercise in your fitness routine can be very beneficial.
However, if you’re just starting out or your activity is very limited, you should skip the anaerobic activity and begin with aerobic exercise 3-5 days instead.
Benefits of Anaerobic Exercise for Older Adults
Here are some of the great benefits I’ve found from anaerobic exercise:
- Greater muscle strength and endurance: As we age, our muscles tend to shrink and weaken. But anaerobic exercise can help you build and maintain muscle mass, making you stronger and reducing your risk of falls and injuries.
- Improved bone density: Who doesn’t want strong and healthy bones? Resistance training is the secret weapon! Studies show that it can improve bone density, lowering the chances of fractures and osteoporosis.
- Burning extra calories: Anaerobic exercise can boost metabolism and burn those extra calories! This can help you lose body fat and maintain a healthy weight! Plus, it reduces the risk of chronic diseases like diabetes and heart disease.
Adding anaerobic exercise into your fitness routine can truly make a world of difference as you age.
My Experience with Anaerobic Training and Aging
As you can see there are several great benefits of anaerobic workouts!
Which is why I still include them in my fitness routine.
However, that being said my anaerobic exercises have changed over the years.
In my 20’s and 30’s I worked out in an MMA gym.
It was fabulous. We did anaerobic activities 4 days a week.
I’m talking flipping semi tractor tires, sprinting, box jumps, plyometric training and weight training.
Now that I’m getting up there in age, I have definitely toned it down a bit.
My exercise intensity has decreased.
Luckily my target heart rate has also decreased so anaerobic activities are still helpful!
The intense jumping and sprints are no longer included in my training session due to my aging knees and knee replacement.
But that doesn’t stop me, and it shouldn’t stop you!
There are still plenty of easy anaerobic exercises that you can include to get a good workout!
These days I work out at home and stick with activities such as boxing, weightlifting (my favorite) and high intensity interval training aka HIIT.
Getting Started with Anaerobic Exercise at Home
Before you begin your new exercise program, I want to make sure that you have all the info you need for a safe and successful journey.
First, always make sure to talk to you doctor so that you can discuss any health concerns.
Also, think safety first when doing anaerobic exercise at home.
Here are some tips to follow:
- Pick a well-lit area with enough room to move around.
- Keep things neat and tidy – move tripping hazards!
- Lay down some non-slip mats or invest in non-slip flooring. We can never be too cautious!
- Have a sturdy chair or some kind of reliable support in case you need help with balance.
- Stay hydrated and comfortable – always keep water and a towel within reach.
Best Anaerobic Exercises for Older Adults
Here are three effective anaerobic exercises that can easily be done at home:
Resistance Training
Resistance training, also known as strength training, is when you use weights or resistance bands to work your muscles.
This type of exercise helps to build and maintain muscle mass, which is important for overall strength and balance.
It can also improve bone density and reduce your risk of falls.
Some effective resistance training exercises for older adults include:
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a type of exercise that involves short bursts of intense activity followed by periods of rest or lower intensity activity.
HIIT can be a great way to improve cardiovascular health and build endurance.
Some effective HIIT exercises for older adults include:
- Jumping jacks
- High knees
- Mountain climbers
- Boxing
- Skater jumps
- Squat jumps
Isometric Exercises
Isometric exercises involve contracting your muscles without actually moving them.
These simple anaerobic exercises can help to improve strength and stability.
The best part is that they can be done anywhere without any equipment.
Some effective isometric exercises for older adults include:
- Planks
- Wall sits
- Glute bridges
- Calf raises
By adding these anaerobic exercises into your fitness routine, you can maintain your physical health and independence as you age.
Anaerobic Exercise Schedules and Routines
Here are some sample plans to get you started:
Plan 1: Full-Body Exercise Circuit
Warm-up: 5 minutes of walking or light jogging
- Circuit:
- Squats: 10-15 reps
- Push-ups: 10-15 reps
- Lunges: 10-15 reps per leg
- Dumbbell rows: 10-15 reps
- Plank: 30-60 seconds
- Mountain climbers: 30-60 seconds
Rest only 10 seconds in between each exercise.
Rest for 60 seconds in between circuits
Repeat the circuit 2-3 times
Cool-down: 5-10 minutes of stretching
Plan 2: Upper-Body Focus
Warm-up: 5 minutes of walking or light jogging
- Circuit:
- Dumbbell bench press: 10-15 reps
- Bent-over dumbbell rows: 10-15 reps
- Shoulder press: 10-15 reps
- Bicep curls: 10-15 reps
- Tricep extensions: 10-15 reps
Rest for 10 seconds in between exercise.
Rest for 60 seconds in between circuits
Repeat the circuit 2-3 times
Cool-down: 5-10 minutes of stretching
Monitoring Progress and Adjusting Workouts
As an older adult doing anaerobic exercise at home, it’s important to monitor your progress to make sure that you are reaching your fitness goals.
Here are some tips to help you track your fitness improvements and adjust your workouts as needed.
Tracking Fitness Improvements
One way to monitor your progress is to keep a record of your workouts.
This can be as simple as jotting down the exercises you did, the number of sets and reps, and any notes on how you felt during the workout.
You can also track your progress by measuring your heart rate, blood pressure, and body weight regularly.
When to Increase Intensity
As you become stronger and your fitness level improves, it’s important to slowly increase the intensity of your workouts so that you can continue to make gains.
One way to increase intensity is to increase the weight you are lifting.
For example, if you have been using a 10-pound weight for a certain exercise, you can try using a 12-pound weight instead.
Another way to increase intensity is to decrease the rest time between sets or increase the number of reps you’re performing.
It’s important to listen to your body and not push yourself too hard.
If you experience pain or discomfort during a workout, stop and rest.
You should also talk to your doctor before starting a new exercise program or making any big changes to your current program.
Conclusion
As someone that has reaped the benefits of anaerobic exercise as an older adult, I believe that it can be a great option for anyone that is looking to improve their strength, endurance, and overall health.
However, it is important to remember that balance is key and that incorporating a mix of both aerobic and anaerobic exercise into your routine can provide the most well-rounded benefits.
Additionally, it’s important to talk to your healthcare provider before starting any new exercise routine, especially if you have any pre-existing medical conditions or concerns.
Overall, while anaerobic exercise may not be the “best” option for all older adults, it can certainly be a valuable addition to a well-rounded fitness routine.