Spending forever on a treadmill or doing any aerobic exercise is futile without goals. If you are frustrated with your training and have been unable to reach your fitness or weight loss goals, ensure you are following a cardio plan that gets you results quickly and effectively. Long and short aerobic exercises are beneficial for 45-year-olds if managed appropriately.
Make Me Healthy
“I don’t have an hour every day to exercise” is one reason you may not be hitting the road or taking an aerobics class, especially when business and family duties are tight on your heels. The American College of Sports Medicine encourages healthy adults to do about 150 minutes of moderate-intensity physical activity that improves cardiorespiratory fitness. However, you can reduce your risk of cardiovascular disease and premature death at half of the recommendation. If time is tight, help your health along by raising your heart rate three times a week for 25 minutes. Whatever form of activity you choose -- jogging, vigorous landscaping or circuit training -- be sure to get your heart pumping. If you can sing, you are not working hard enough.
Shrink My Gut
To lose fat, you must drop the excuse of not having time to exercise. It’s a big goal to lose weight, and a bigger challenge to keep the weight off. You need more than 250 minutes of moderate-intensity activity every week to lose one to two pounds per week. Reduce your risk of injury by performing at least two different types of exercise during the week. A combination of group aerobic classes and jog-and-walk routines throughout the week can be effective. But consider adding a circuit training class that utilizes aerobic and resistance training intervals. As long as your heart rate remains elevated, it counts toward your weekly accumulation, burning fat and toning your muscles.
Go the Distance
Aerobic capacity is the ability of your heart, lungs and blood vessels to meet the oxygen and energy needs of your muscles. If you have been sedentary for the last six months, are unable to walk a mile, or if you want to finish a group fitness class, you must increase the endurance component of your aerobic capacity. The intensity of your exercise has to be low enough so you can go for a longer duration. Keep in mind that the first 10 to 15 minutes of moderately intense cardio are the toughest to get through as your heart, lungs and blood vessels catch up to meet the demands of your muscles. Once you get past this stage, you should reach what is called steady-state exercise where breathing becomes much easier. The key to exercising longer is to add more time to your workout every session until you reach your goal. Depending on your current fitness level, you may add as little as two minutes to your daily walk or as much as 10 minutes to your jog.
Reduce Risk of Injury
Age is a risk factor for cardiovascular, pulmonary and metabolic disease. If you are a 45-year-old man, you should see your doctor prior to beginning an exercise program. If you are a 45-year-old woman and you or your immediate family members have a cardiovascular, pulmonary or metabolic condition, you should also see your doctor. While exercise is beneficial for adults with no signs, symptoms or risk factors of disease and illness, unsupervised exercise could be dangerous if you have an existing medical condition.
- Medicine & Science in Sports & Exercise: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromuscular Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise
- ACSM.org: ACSM Position Stand of Physical Activity and Weight Loss
- ExRx.net: Modified ACSM Risk Classification Form