60+ minutes of exercise per day to maintain weight after age 50

[Veronica]

60 minutes on a trainer is pretty much purgatory, I think. I think the longest I ever managed was around 52 minutes, and that was hard.

Spinervals and good background music make it more bearable for me. I did a three hour video - once - when I was training for double centuries. And I've done a 2.5 hour combination of two videos. I actually kinda like doing a hard 45 - 60 minute video on the trainer. Yeah, I'm weird.

Veronica

[Selkie]

Agree w/Veronica about Spinervals and music making it more bearable. Unfortunately, some of my favorite Spinervals are the older ones that don't offer the "music off" selection so I can't listen to my own music. I've done Tough Love (3 hrs) straight through multiple times out of mule-headedness, and once, was able to knock out the 5 hour Hardcore 100. Once was enough for that one. ;-) I've now started mixing other workouts with my Spinervals and swimming, i.e., Ilaria Montaganani's Powerstrike/Athletica DVDs and recently, getting back into step workout DVDs. I've found that it's easy for my quads/glutes in my lazy leg to let the left leg carry the workload while cycling, but weight bearing exercising, particularly stepping, makes it more difficult for the right leg/glutes to let the stronger side do most of the work. Plus, I have always loved step workouts and Powerstrike. Variety is the key, as is doing what you enjoy.
Months away from turning 50, I find that I need a lot more recovery time after a hard workout. Saturday and Sunday naps are becoming the highlight of my week.

[OakLeaf]

It's been a long time, but I always thought it was easier to spend time on rollers than on a trainer. At least a little bit of your mind has to stay engaged keeping you centered. A lot of LBSs and bike clubs have winter group trainer sessions. Always more fun with company.


I also finally read the article and found that it doesn't define "moderate intensity" physical activity. The original study apparently is in next week's print edition of the JAMA, not online yet, and who knows if it's free anyway (I don't subscribe). But the CDC gives the following examples of "moderate" physical activity:

Walking briskly (3 miles per hour or faster, but not race-walking)
Water aerobics
Bicycling slower than 10 miles per hour
Tennis (doubles)
Ballroom dancing
General gardening

So I still think that a lot of ADLs rise to the intensity level they're calling for. "General gardening" is the only one they mention, but the way I do it anyway the "moderate to heavy housework" I mentioned is at least as intense as "general gardening" - sure it's harder pushing a rear tine tiller than a carpet shampooer, just for instance, but most people shampoo a much larger area than they till, and do it more often as well; as far as the lightest activities in the categories, dusting is at least done standing and picking up objects, while weeding is practically a seated meditation.

[malkin]

... weeding is practically a seated meditation.

Maybe for the civilized part of the yard, but out in my wild back yard, weeding can be more like MMA or cage wrestling.

"Heavy housework" must mean moving furniture and dragging the vacuum cleaner up the stairs.

[OakLeaf]

Yeah, whatev', but the couple of activities we all do, walking a 20-minute pace or cruising/coasting <10 mph on a bicycle (I'm assuming they mean flat pavement or they'd have said so) - none of that raises our HRs over about 90 bpm (50% of max, 180% of resting), right? So wear a HRM doing your ADLs. I'm thinking the only people who aren't getting that much activity either are the kind of people who get home from their desk job and collapse in front of the TV for the rest of the night ... or the ones who are injured/sick/disabled and really would like to be doing more if they could.

[goldfinch]

I think the biking 10mph is misleading to us. That would be pretty speedy for my spouse and for my sister and would get their heart rates up about equivalent to a brisk walk. It also probably does not assume a lightweight road bike either.

[Crankin]

I agree, Goldfinch.
I can only take about 45 minutes on the trainer. Most of the Cyclo-Core programs I've done over the past 4 years are about that long. Of course, there's no video, just a list of the drills. I use my own music. A few are an hour. I also have a really good interval workout that is 30 minutes long, that I got, from all places, Runner's World magazine. That's my favorite. I sweat more than anything else and it's over with quickly. During the winter, I tend to do one trainer workout and one spin class a week. Any other aerobic stuff I do depends on my schedule and if there is snow for nordic skiing/snowshoeing. I feel as if I work as much in 45 minutes on the trainer than in an hour ride outside, maybe even more. I'm not doing drills outside, just riding up hills. Since, I maintain my weight this way, I think intensity trumps time for me. And i am working out 5-6 days a week.

[jobob]

I think the biking 10mph is misleading to us. That would be pretty speedy for my spouse and for my sister and would get their heart rates up about equivalent to a brisk walk. It also probably does not assume a lightweight road bike either.

Of course. Common sense has to come into play here, most of us here probably know what constitutes moderate activity for us as individuals, and what kind of activity is necessary to elevate our heart rates enough to be worthwhile. These guidelines are likely meant for sedentary people to give them some ideas.