Lisa Ray, 53, recently captured the struggles of working out at the gym. “So…tell me you had a killer workout without telling me. Leg day is challenging with @suhan.khnofficial @transform_tsk but in a good way. I’ve read that overly intense workouts that leave you feeling utterly drained can trigger a stress response in mid-lifers and can end up causing your body to hold onto weight. Moderation. Consistency. And a few laughs,” the Kasoor actor wrote on Instagram.
Ray also had advice for those over 40. “Ladies 40 plus – it’s worth your while finding a trainer who understands women’s fitness needs post 40. Or else finding a discipline that you enjoy and works for you. In my case, Pilates, yoga, tennis and the non negotiable is weight training. I travel a lot so it’s not easy to be consistent but I show up. For myself. Not for anyone else’s validation.”
According to her, intense cardio is not recommended after a certain age. “And can you believe I have dropped cardio completely? After a certain age, intense cardio is not recommended. I get enough cardio getting off the floor and climbing in and out of the gym equipment any how,” quipped Ray.
Taking a cue from her admission, let’s explore if quitting cardio is recommended for women over 40.
Fitness coach Varun Rattan stressed that almost everyone can benefit from cardiovascular exercise (cardio) in their workout routine, regardless of age or gender.
Here’s what you should consider (Photo: Getty Images/Thinkstock)
“Just as we perform weight training to build and maintain skeletal muscle, cardio exercises serve as a workout for the heart and lungs. It has benefits like lowering resting heart rate and blood pressure, and reducing the risk of heart disease,” said Rattan.
Cardiovascular exercise is not only safe but highly recommended for individuals over 40 and 50, said Dr Sanjeeva Kumar Gupta, consultant, dept of cardiology, CK Birla Hospital, Delhi.
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“Engaging in regular aerobic activity offers numerous health benefits, including improved heart health, enhanced endurance, and a reduced risk of chronic diseases,” Dr Gupta added.
Experts suggest that adults in this age group aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week, or a combination of both.
However, cardio can vary depending on an individual’s fitness level. “For a sedentary person, activities as simple as climbing two flights of stairs may be sufficient to raise the heart rate and breathing, constituting effective cardio exercise. In contrast, moderate to highly active individuals might find swimming a few laps in a pool an appropriate cardiovascular workout. The intensity of exercise naturally varies between individuals and should be tailored accordingly,” asserted Rattan.
According to Rattan, just as weight training is essential for those over 40 to maintain bone density and muscle mass, cardio is critical in maintaining heart and lung health and should not be neglected. “The choice and intensity of exercise should align with an individual’s goals, health status, and preferences. For example, you can participate in your first marathon at 70 years and would need your heart and lungs in good shape to do that,” said Rattan.
To build a base of cardiovascular endurance, it is recommended to exercise at an intensity where, after 10 minutes, you can still hold a conversation but need to pause occasionally to breathe. “Over time, increasing the intensity to a level where you must pause after every sentence while talking reflects a higher intensity, closer to vigorous exercise, which can further improve cardiovascular fitness,” said Rattan.
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Tailoring the intensity and type of exercise to individual fitness levels and health conditions is essential. To ensure safety and appropriateness, it’s advisable to consult with a healthcare provider before starting any new exercise regimen.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
