Over 50 - 40% strength training per WD! Comments?

Marie1120 · 02-09-08, 04:05 PM

The March 4th Woman's Day had an article (Fit for Good) by Kenneth Cooper MD. It was a Q&A format with one question asking if strength training or cardio was more important. His response was both important but that the percentage of each should change as you age. He states that under 40 should be 80% cardio/20% strength. Over 40 strength should be 30%; over 50 increse to 40% and over 60 up to 45%.

Any comments? Or has anyone made this shift as they age and find that this worked better? I am over 50 and seemed to have misplaced my metabolism and wondering if more strength training might be the answer but giving up the idea of adding more cardio is difficult.

He didn't specify what kind of strength training so any thoughts on if one would be better than another? Thanks.

Lucky Star · 02-09-08, 04:14 PM

I always thought the generic "exercise recipe" recommended in most books/magazines (not specialty) is 2 days strength/4 days cardio, which would make it 40% strength training for everyone. Maybe I'm wrong?

lovemykid · 02-09-08, 04:15 PM

Seems I have misplaced my metabolism as well!

little bird · 02-09-08, 04:17 PM

Interesting.....I am doing about 30% strength, but I was going to change to 50/50 in a few weeks

. What to do, what to do

Laverne

patchworkpenguin · 02-09-08, 04:21 PM

Quote:

Originally Posted by Marie1120

I am over 50 and seemed to have misplaced my metabolism and wondering if more strength training might be the answer but giving up the idea of adding more cardio is difficult.
.

Hey Marie, I like your comment about lost metabolism!

I'm not sure I can be much help because I'm still in the under forty {but not by much} I'm glad you posted this question. In the past few months I have increased my weight work from almost nothing to two-three times a week. I have added more muscle, and I feel the weight work is benefiting me more than the cardio at this time, and plan to keep it the focus of my workouts for a while, because the strength work adds a challenge that cardio can't give me.

Before I ramble on let me get to my point, to me it makes sense to increase the weights as we get older, to keep up our muscles, and for bone development. IMO.

Kathryn · 02-09-08, 04:24 PM

I've never seen anyone discuss this before (in articles or print), but I tend to agree with Cooper. I think as we get older, strength training becomes more and more important.

Pat58 · 02-09-08, 04:57 PM

Well I'm glad because I plan to focus on strength training, yoga and Pilates and quit killing myself doing cardio (as if I had been).

KathAL79 · 02-09-08, 05:12 PM

I'm not sure I like the implication that we young ones should just go run on a treadmill 4-5 days a week and then pick up a couple of weights one day. I'll do as much strength training as I want, thank you very much!

Redeye · 02-09-08, 05:27 PM

Quote:

Originally Posted by Kathryn

I've never seen anyone discuss this before (in articles or print), but I tend to agree with Cooper. I think as we get older, strength training becomes more and more important.

ITA! We lose muscle mass as we age; therefore, strength training becomes more important.

At least, that's my experience. I've increased my weight training dramatically, and I'm very pleased with the results.

MariaKatherine · 02-09-08, 06:00 PM

Quote:

Originally Posted by KathAL79

I'm not sure I like the implication that we young ones should just go run on a treadmill 4-5 days a week and then pick up a couple of weights one day. I'll do as much strength training as I want, thank you very much!

ITA!!!!

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02-09-08, 04:05 PM
Marie1120 VF Supporter Join Date: Mar 2004 Location: SE Wisconsin	Over 50 - 40% strength training per WD! Comments? The March 4th Woman's Day had an article (Fit for Good) by Kenneth Cooper MD. It was a Q&A format with one question asking if strength training or cardio was more important. His response was both important but that the percentage of each should change as you age. He states that under 40 should be 80% cardio/20% strength. Over 40 strength should be 30%; over 50 increse to 40% and over 60 up to 45%. Any comments? Or has anyone made this shift as they age and find that this worked better? I am over 50 and seemed to have misplaced my metabolism and wondering if more strength training might be the answer but giving up the idea of adding more cardio is difficult. He didn't specify what kind of strength training so any thoughts on if one would be better than another? Thanks. __________________ Marie 2010 goal - 300 workout sessions 304/300 2009 - 312/300 "Those who remove mountains begin by carrying away small stones." - Chinese Proverb "Getting up in the morning is a case of mind over mattress." Ziggy

02-09-08, 04:14 PM
Lucky Star VF Supporter Join Date: Jun 2004 Location: A helluva town	I always thought the generic "exercise recipe" recommended in most books/magazines (not specialty) is 2 days strength/4 days cardio, which would make it 40% strength training for everyone. Maybe I'm wrong?

02-09-08, 04:15 PM
lovemykid Join Date: Jan 2003 Location: North Georgia	me too Seems I have misplaced my metabolism as well!

02-09-08, 04:17 PM
little bird Join Date: Aug 2003	Interesting.....I am doing about 30% strength, but I was going to change to 50/50 in a few weeks . What to do, what to do Laverne

02-09-08, 04:24 PM
Kathryn VF Supporter Join Date: Nov 2001 Location: Illinois	I've never seen anyone discuss this before (in articles or print), but I tend to agree with Cooper. I think as we get older, strength training becomes more and more important. __________________ Kathryn ^. .^ > ^ < 2010 season speed-walking 5K PR: 35:47 2011 season race-walking 5K PR: 34:42

02-09-08, 04:57 PM
Pat58 VF Supporter Join Date: May 2002 Location: Connecticut	Well I'm glad because I plan to focus on strength training, yoga and Pilates and quit killing myself doing cardio (as if I had been).

02-09-08, 05:12 PM
KathAL79 Join Date: Jul 2004	I'm not sure I like the implication that we young ones should just go run on a treadmill 4-5 days a week and then pick up a couple of weights one day. I'll do as much strength training as I want, thank you very much! __________________ Kath I listen to my body and respond compassionately. - sankalpa from Jill Miller's Yoga at Home level 1, month 5 practice Note: I have had a professional relationship with a vendor of health and fitness books and media. For details please see my profile.