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Ot cardio

Scrappy3

Scrappy3

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What’s better for the body
Treadmill at 11.5 mph for 45 sec flat run
Or
8.7 mph 6 grade for 2:15
I do a walk for 15 min at 3.6 prior to the sprint
Ty
 
If you listen to some of the top longevity guys like Attia, you want to mix up your zones. He actually stresses cardio more than many who are pumping resistance as key, as he has data suggesting your VO2 max is a huge indicator of longevity. Sprinting is great for you as it kicks out some unique proteins that stimulate muscle growth. There is some stat out there that after a certain age (fairly young) there is a very low % of people that will ever sprint again, yet it’s really good for you.

Whatever makes you breath harder do more often for as long as you can.
 
This

Sylvester Stallone Training GIF by Rocky
 
RuffRuff said:
If you listen to some of the top longevity guys like Attia, you want to mix up your zones. He actually stresses cardio more than many who are pumping resistance as key, as he has data suggesting your VO2 max is a huge indicator of longevity. Sprinting is great for you as it kicks out some unique proteins that stimulate muscle growth. There is some stat out there that after a certain age (fairly young) there is a very low % of people that will ever sprint again, yet it’s really good for you.

Whatever makes you breath harder do more often for as long as you can.
Expand ...
At age 51 and after 26 years in the military taking one iteration of the annual fitness test or another, my days of sprinting and running long distances are over. I currently train just enough to pass the test (I have one next Saturday, sigh :-(. With that said, I still get 15000-16000 steps (not watch steps, but real moving steps) a day via walking and hiking, and limit my runs to two or three 3-mile very slow runs per week. My annual physical numbers have never been better. I think 10000 steps a day plus regular light weight training (which I need to add back in) will do the most for you, with the least physical impact on your knees and joints (not knowing your age). In other words, while the sprinting may be good for you, adjusting your ratio of sedentary to more (lengthy) non-sedentary time would probably do the most for your health, if that’s your ultimate goal. Gotta keep moving.
 
.-.
I saw this awhile back so I don't have a cite, but I read that overall the most important factor for improved cardio fitness is distance travelled. Five miles will give you x, whether you run or walk it. Of course, if you run you achieve that fitness in a shorter period of time or achieve more in the same amount of time.
 
DCHuskyFan said:
At age 51 and after 26 years in the military taking one iteration of the annual fitness test or another, my days of sprinting and running long distances are over. I currently train just enough to pass the test (I have one next Saturday, sigh :-(. With that said, I still get 15000-16000 steps (not watch steps, but real moving steps) a day via walking and hiking, and limit my runs to two or three 3-mile very slow runs per week. My annual physical numbers have never been better. I think 10000 steps a day plus regular light weight training (which I need to add back in) will do the most for you, with the least physical impact on your knees and joints (not knowing your age). In other words, while the sprinting may be good for you, adjusting your ratio of sedentary to more (lengthy) non-sedentary time would probably do the most for your health, if that’s your ultimate goal. Gotta keep moving.
Expand ...

51 years old and taking military fitness tests? You could lose to a tortoise and still pass. And at your age, max'ing out on fitness tests ain't affecting career progression.

As a vet to a current service member, thank you for your cervix.
 
Scrappy3 said:
What’s better for the body
Treadmill at 11.5 mph for 45 sec flat run
Or
8.7 mph 6 grade for 2:15
I do a walk for 15 min at 3.6 prior to the sprint
Ty
Expand ...
ChatGPT says.

Both workouts challenge your body differently, and which is “better” depends on your goals (e.g., fat loss, endurance, cardiovascular health, muscle building). Let’s break them down:

Treadmill at 11.5 mph for 45 sec (flat run)
  • Type: High-speed sprint
  • Intensity: Very high
  • Cardio benefit: Excellent for anaerobic conditioning
  • Muscle use: Primarily quads, glutes, hamstrings (fast-twitch fibers)
  • Calories burned: ~14–18 kcal
  • Recovery needed: Higher; this hits your nervous system hard
  • Good for: Speed, explosiveness, improving VO₂ max, HIIT
Treadmill at 8.7 mph, 6% grade for 2:15
  • Type: Uphill run
  • Intensity: High, but more sustainable
  • Cardio benefit: Strong aerobic and anaerobic overlap
  • Muscle use: More glutes and calves, due to incline (still hits quads/hamstrings)
  • Calories burned: ~45–55 kcal
  • Recovery needed: Moderate
  • Good for: Endurance, fat burn, cardiovascular health, lower-body strength
 
Scrappy3 said:
What’s better for the body
Treadmill at 11.5 mph for 45 sec flat run
Or
8.7 mph 6 grade for 2:15
I do a walk for 15 min at 3.6 prior to the sprint
Ty
Expand ...
It depends on your age I’m in my 80’s
I’m a huge believer in walking
and I still do between 300,,000-350,000 steps every month ..
There comes a point in your age where riunning can do more harm than good as it eventually can take a toll on your knees.
I also believe in strength training with light weights as you naturally weaken with age and it slows the process. Balance and Flexibility are also important.
I think the two critical things about maintaining your energy as you age are keeping active .and keeping your weight down .

I live in and active adult community the couple across the street are in the 90’s a still walk a mile every morning
But we have swimmers , golfers , Pickleball , players, serious walkers , and simply dog walkers all over .80 . Just keep moving
 
Last edited:
.-.
Also a big fan of Attia. Another good follow is Rhonda Patrick (she’s a PhD and synthesizes research). Foundmyfitness.com

Rhonda is bullish on more HIIT with less zone 2. Also need to do weights. For HIIT she likes Swedish 4x4 (sprint for 4 min, slow for 3 min done 4 times) or 10x 1 (1 min sprint, 1 min slow 10x). I can’t run so use the bike for cardio. Works fine. Though I miss being able to run

Using the above protocol and a 1 hour long walk or bike drs were able to knock off 30 years of heart aging in sedentary folks

Need to mix it up. HIIT, zone 2, weights.

Also things like ping pong and hiking on irregular surfaces are very good for maintaining brain plasticity…as it forces new connections. Riding a bike or jogging don’t do that.
 
RuffRuff said:
If you listen to some of the top longevity guys like Attia, you want to mix up your zones. He actually stresses cardio more than many who are pumping resistance as key, as he has data suggesting your VO2 max is a huge indicator of longevity. Sprinting is great for you as it kicks out some unique proteins that stimulate muscle growth. There is some stat out there that after a certain age (fairly young) there is a very low % of people that will ever sprint again, yet it’s really good for you.

Whatever makes you breath harder do more often for as long as you can.
Expand ...

Resistance training is only good for you if you’re under 30, and really bad for you if you’re over 40, give or take. Cardio (running, swimming, stairs) is good for you no matter what age you’re at. The reason is you’re working your cardiovascular system with volume work, basically training your heart to pump more blood per beat, but with resistance training (pressure work), everything is contracting (and raising blood pressure) to move some heavy weights, instead of moving your own two feet, or if you’re swimming and you’re buoyant. Light and moderate resistance training is OK if all you’re trying to do is staving off brittle bones as you age.
 
CONN78SEJ said:
Resistance training is only good for you if you’re under 30, and really bad for you if you’re over 40, give or take. Cardio (running, swimming, stairs) is good for you no matter what age you’re at. The reason is you’re working your cardiovascular system with volume work, basically training your heart to pump more blood per beat, but with resistance training (pressure work), everything is contracting (and raising blood pressure) to move some heavy weights, instead of moving your own two feet, or if you’re swimming and you’re buoyant. Light and moderate resistance training is OK if all you’re trying to do is staving off brittle bones as you age.
Expand ...
Resistance training/weight lifting is the most important form of exercise you can do as you age. Everyone should be doing it through their 30's, 40's, 50's, 60's, 70's, 80's. If you have your health in your 90's you should still be doing it.
 
husky429 said:
This is an alarmingly awful take. You do realize that things aren't true just because you type them, right?
Expand ...
It’s not a “take” as you love to call it, it’s knowledge. You people think you know everything, and you don’t. Heavy weights are bad for your cardiovascular system as you age. Cardio (swimming, running, and the stairs) is the way to go if you want to live longer.
 
.-.
superjohn said:
Resistance training/weight lifting is the most important form of exercise you can do as you age. Everyone should be doing it through their 30's, 40's, 50's, 60's, 70's, 80's. If you have your health in your 90's you should still be doing it.
Expand ...
Lol. Professional bodybuilders have an average mean lifespan of 47.7 years. Look it up genius. Weightlifting is ok while your body is growing but it’s bad for the cardiovascular system as you get older and grayer.
 
CONN78SEJ said:
Lol. Professional bodybuilders have an average mean lifespan of 47.7 years. Look it up genius. Weightlifting is ok while your body is growing but it’s bad for the cardiovascular system as you get older and grayer.
Expand ...
You have no idea what you're talking about.

I didn't say people in their 30's, 40's, 50's, 60's, 70's, 80's, and 90's should pump their bodies full of anabolic steroids, GH, and insulin. I said resistance training/weightlifting is the most important form of exercise you can do as you age.
 
CONN78SEJ said:
Lol. Professional bodybuilders have an average mean lifespan of 47.7 years. Look it up genius. Weightlifting is ok while your body is growing but it’s bad for the cardiovascular system as you get older and grayer.
Expand ...

Holy false equivalency.

You do realize a 60-year-old doing some resistance training a couplefew times a week =/= Ronnie Coleman squatting 700lbs, doing more steroids, HGH, etc. than he can even remember? That's not even considering how bad constantly cutting weight is for your body.

If you can give me a SHRED of evidence to back up what you're saying from a reputable source, I will eat my own shorts.

Here, I'll start with (literally) the first result if I research "should we lift weights as we age": https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
 
superjohn said:
You have no idea what you're talking about.

I didn't say people in their 30's, 40's, 50's, 60's, 70's, 80's, and 90's should pump their bodies full of anabolic steroids, GH, and insulin. I said resistance training/weightlifting is the most important form of exercise you can do as you age.
Expand ...
Oh yes I do, you’re on the wrong side this time. Eat it…….and I never mentioned steroids , GH, or insulin, you did, and Olympic lifters are in that same group. The research is there.
 
CONN78SEJ said:
Oh yes I do, you’re on the wrong side this time. Eat it…….and I never mentioned steroids , GH, or insulin, you did, and Olympic lifters are in that same group. The research is there.
Expand ...

Show the research then, bucko. I'll stop lifting today if you can show a single decent source that we shouldn't lift as we age. Just one.
 
husky429 said:
Holy false equivalency.

You do realize a 60-year-old doing some resistance training a couplefew times a week =/= Ronnie Coleman squatting 700lbs, doing more steroids, HGH, etc. than he can even remember? That's not even considering how bad constantly cutting weight is for your body.

If you can give me a SHRED of evidence to back up what you're saying from a reputable source, I will eat my own shorts.

Here, I'll start with (literally) the first result if I research "should we lift weights as we age": https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
Expand ...
I’m not talking about Ronnie Coleman, whoever he is, or NFL foot players. I’m talking about the average population. You and the op can only bring up steroids, HGH, and god knows what else. I feel sorry for you because you don’t have a clue as to how wrong you are.
 
.-.
CONN78SEJ said:
It’s not a “take” as you love to call it, it’s knowledge. You people think you know everything, and you don’t. Heavy weights are bad for your cardiovascular system as you age. Cardio (swimming, running, and the stairs) is the way to go if you want to live longer.
Expand ...
What if you do both equally?
 
CONN78SEJ said:
Oh yes I do, you’re on the wrong side this time. Eat it…….and I never mentioned steroids , GH, or insulin, you did, and Olympic lifters are in that same group. The research is there.
Expand ...
You brought up professional bodybuilders. They're all on anabolic steroids and things like HGH, insulin, and other compounds. I said nothing about professional bodybuilders, Olympic weightlifters, powerlifters, or professional strongmen.

I'll say it again for the third time because it's so important. Resistance training/weightlifting is the most important exercise you can do as you age.

You have no clue what you're talking about and your message is harmful. Anyone who doesn't already know about the benefits of resistance training/weight training as we age needs to do the research for themselves and needs to pick up some weights and use some machines.
 
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CONN78SEJ said:
I’m not talking about Ronnie Coleman, whoever he is, or NFL foot players. I’m talking about the average population. You and the op can only bring up steroids, HGH, and god knows what else. I feel sorry for you because you don’t have a clue as to how wrong you are:
Expand ...

You're the one who brought up professional bodybuilders guy.

Still waiting on a single piece of real evidence.
 
superjohn said:
You brought up professional bodybuilders. They're all on anabolic steroids and things like HGH, insulin, and other compounds. I said nothing about professional bodybuilders, Olympic weightlifters, powerlifters, or professional strongmen.

I'll say it again for the third time because it's so important. Resistance training/weightlifting is the most important exercise you can do as you age.

You have no clue what you're talking about and your message is harmful. Anyone who doesn't already know about the benefits of resistance training/weight training as we age needs to do the research for themselves and needs to pick up some weights and use some machines.
Expand ...
You should look in the mirror if you’re looking for someone posting harmful messages. I feel sorry for you because you believe what you’re saying is a positive and it’s not.
 
CONN78SEJ said:
You should look in the mirror if you’re looking for someone posting harmful messages. I feel sorry for you because you believe what you’re saying is a positive and it’s not.
Expand ...

Still waiting
 
runrepeat.com

78 Science Backed Benefits of Weightlifting for Seniors

The aging process is a daunting and inevitable one.Which is why effort and
runrepeat.com runrepeat.com


mcpress.mayoclinic.org

The many benefits of resistance training as you age - Mayo Clinic Press

It’s never too late to strengthen your muscles, according to new research. After studying muscle tissue samples taken from 197 people, researchers concluded that resistance…
mcpress.mayoclinic.org mcpress.mayoclinic.org





www.medicalnewstoday.com

1 year of heavy resistance training benefits older adults, study finds

A recent study found that heavy resistance training among older adults may help preserve leg muscle function better than moderate-intensity or not exercising.
www.medicalnewstoday.com www.medicalnewstoday.com

www.alden.com

Why Weight Training is Essential for Older Adults—And How to Start Small - The Alden Network

As we age, staying active and maintaining strength becomes more important than ever. But for many older adults, the idea of starting a fitness routine—especially weight training—can feel daunting, particularly if they haven’t kept up with regular exercise in recent years. The good news is that...
www.alden.com www.alden.com


www.tomahhealth.org

Workout for Seniors of All Ages: Resistance Training | Tomah Health

Tomah Health | Workout for Seniors of All Ages: Resistance Training | Wellness updates from Tomah Health
www.tomahhealth.org

www.health.harvard.edu

Resistance training by the numbers - Harvard Health

Resistance training (also known as strength training) is regarded as one of the best ways to slow and even reverse age-related muscle loss, known as sarcopenia. To find that happy medium between do...
www.health.harvard.edu www.health.harvard.edu

www.fitforlifephysio.ca

Twice a Week to a Stronger You - Resistance Training is Crucial for Older Adults

Resistance training is crucial for older adults. How much do you need to impact your health? Read more to find out.
www.fitforlifephysio.ca




amp.cnn.com

Why strength training is key to your long-term health | CNN

Strength training is far more important for long-term health than people realize, says exercise researcher Dr. Tommy Lundberg. He shares why in a Q&A with CNN.
amp.cnn.com amp.cnn.com
 
.-.
husky429 said:
You're the one who brought up professional bodybuilders guy.

Still waiting on a single piece of real evidence.
Expand ...
I mentioned Olympic lifters also. Just pick two professional sports, say baseball and basketball. Which sport emphasizes hitting the weight room? Why do former NBA players have an average lifespan of 82 years, when former NFL players have an average lifespan of 59 years? Running is good for you, lifting weights not so much.
 
CONN78SEJ said:
Resistance training is only good for you if you’re under 30, and really bad for you if you’re over 40, give or take.
Expand ...

This is a mind-bendingly bad take. I don't care what you do in your personal life, but I hope no one who is reading this takes you at your word here. It's crazy that you continue to double and triple down on it.
 
CONN78SEJ said:
Keep doing those bench presses and one day you’ll stop waiting. :rolleyes:
Expand ...

This is a cute way of saying "I have zero evidence."

Might want to talk to your doc about getting a cognitive work up done, old timer
 
CONN78SEJ said:
Why do former NBA players have an average lifespan of 82 years, when former NFL players have an average lifespan of 59 years?
Expand ...

Great point. It's too bad that there's nothing about the nature of NFL football versus NBA basketball that might explain this. It must be the fact that NFL players life weights and . . . . what? NBA players don't? I'm sure it has nothing to do with the effects of running into human missiles 50 times a game for years.
 
BigErnMcCracken said:
Great point. It's too bad that there's nothing about the nature of NFL football versus NBA basketball that might explain this. It must be the fact that NFL players life weights and . . . . what? NBA players don't? I'm sure it has nothing to do with the effects of running into human missiles 50 times a game for years.
Expand ...

My buddy was an NFL lineman for 6 years. I'm thinking the decade of debilitating headaches he's suffered from must be because of all that damned bench pressing. If only he'd known to stay away from the weights.
 
.-.
AZHuskiePop said:
It depends on your age I’m in my 80’s
I’m a huge believer in walking
and I still do between 300,,000-350,000 steps every month ..
There comes a point in your age where riunning can do more harm than good as it eventually can take a toll on your knees.
I also believe in strength training with light weights as you naturally weaken with age and it slows the process. Balance and Flexibility are also important.
I think the two critical things about maintaining your energy as you age are keeping active .and keeping your weight down .

I live in and active adult community the couple across the street are in the 90’s a still walk a mile every morning
But we have swimmers , golfers , Pickleball , players, serious walkers , and simply dog walkers all over .80 . Just keep moving
Expand ...
Been running for a long time - made the transition from the heel to toe to mid point strike, game changer. More stress on the calf as they act as shock absorbers, but much less impact heel through knees through hips. Put the stress on the soft tissue not the joints. Have had zero issues.

Attia also talks about needs impact exercises like box jumps as they promote bone density. Running satisfies bit of this.
 
CONN78SEJ said:
Oh yes I do, you’re on the wrong side this time. Eat it…….and I never mentioned steroids , GH, or insulin, you did, and Olympic lifters are in that same group. The research is there.
Expand ...
It sounds like you’re assuming that resistance training must mean maxing out with weights, in which case you would have a point. But, of course, lifting weights can be done at low intensity too. I’m giving you an off ramp here, and you’d be wise to take it…
 
Bodybuilding is harmful, weightlifting is not. Strength is good, bulk is bad -- bulk indicates muscle injury. The healthiest muscles are wiry, with a high ratio of strength to size. The heart is a muscle, and bulky muscles tend to be associated with cardiomegaly and a high risk of heart disease.

In general endurance/cardio sports lead to longer lifespans than weightlifting/power sports. For example, Survival of the fittest: retrospective cohort study of the longevity of Olympic medallists in the modern era - PubMed, "Medallists in endurance sports and mixed sports had a larger survival advantage over controls at 30 years (1.13, 1.09 to 1.17; 1.11, 1.09 to 1.13) than that of medallists in power sports (1.05, 1.01 to 1.08)."
 
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.-.
thekollieman said:
It sounds like you’re assuming that resistance training must mean maxing out with weights, in which case you would have a point. But, of course, lifting weights can be done at low intensity too. I’m giving you an off ramp here, and you’d be wise to take it…
Expand ...
I said that earlier but you and the rest of the idiots on this board chose to ignore that. I’m done here. You people are nuts.
 
Scrappy3 said:
What’s better for the body
Treadmill at 11.5 mph for 45 sec flat run
Or
8.7 mph 6 grade for 2:15
I do a walk for 15 min at 3.6 prior to the sprint
Ty
Expand ...
Right in the middle with a 10 mph prance.
1748830268114.gif
 
CONN78SEJ said:
I said that earlier but you and the rest of the idiots on this board chose to ignore that. I’m done here. You people are nuts.
Expand ...
Half the time when I’m here I feel like I’m hanging in an online senior citizen center full of geezers wearing overalls with their dentures out who just need to shed domineering opinion and jump at the chance of correcting a grammatical error. The Boneyard is a weird place. Lots of amyloid plaque build up here. Hans is a great case in point.
 
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