Anonymous wrote:

Current workouts:

35 minute strength/HIIT, 2x/week
25 minute interval training (on bike), 1x/week
35 minute swim, 1x/week.

Just a warning. I am older and not at all athletic. However, I did slightly less than this for a number of years and ended up with osteoporosis. Swimming--which I did 3 or 4 times a week for 45 minutes--and cycling do NADA for bone density. They are great aerobic exercise but you need to do weight bearing exercise as well. (Depending on what you do, the HITT might qualify.)

When I got to the osteopenia stage the doctor told me that if I couldn't spend more time exercising I should cut back on swimming and start walking.

If you are white or Asian and on the short side you are generally at higher risk.

I use a Fitbit and it tells me that I am in excellent cardiovascular shape. My bones are a different story.

Walking can help, but for osteoporosis, weightlifting (resistance training) is generally superior to walking for building bone density, as it provides the intense, targeted stress necessary to stimulate bone-forming cells, particularly in the spine and wrists. While walking is excellent for overall health and strengthening lower-body bones, it does not provide enough resistance for significant, systemic bone growth.

Current workouts:

35 minute strength/HIIT, 2x/week
25 minute interval training (on bike), 1x/week
35 minute swim, 1x/week.

Just a warning. I am older and not at all athletic. However, I did slightly less than this for a number of years and ended up with osteoporosis. Swimming--which I did 3 or 4 times a week for 45 minutes--and cycling do NADA for bone density. They are great aerobic exercise but you need to do weight bearing exercise as well. (Depending on what you do, the HITT might qualify.)

When I got to the osteopenia stage the doctor told me that if I couldn't spend more time exercising I should cut back on swimming and start walking.

If you are white or Asian and on the short side you are generally at higher risk.

I use a Fitbit and it tells me that I am in excellent cardiovascular shape. My bones are a different story.

No, I wish I did. I need to. I just need to carve out time to do it.

(and yes I'm the garmin screenshot poster above)

Anonymous wrote:It is so easy to get injured while running. If you are really committed to it and really focus on safety you can hopefully avoid injury. Though for me I have found that I had to do a fair amount of resistance training before I could run without developing tendonitis. If you don't even like running there are so many other ways to get cardio that have much lower injury rates.

Just saying

.


Running isn't the problem, it's people not following a proper program and running way too hard too early. Pretty much like every other type of exercise out there.

It is so easy to get injured while running. If you are really committed to it and really focus on safety you can hopefully avoid injury. Though for me I have found that I had to do a fair amount of resistance training before I could run without developing tendonitis. If you don't even like running there are so many other ways to get cardio that have much lower injury rates.

I do but work only part time so that’s a huge factor.

Anonymous wrote:

Anonymous wrote:OP, what kind of exercise are you doing that counts as moderate intensity aerobic activity? I have been consistently doing strength training for the past 9 months and also feel amazing (and proud! First time in my life I've done so well at sticking to a routine). I think I'm ready to add cardio in...but I hate HIIT and running. Would love to hear what others do.

That's awesome! I am so proud of you internet stranger. I'm glad you are proud of you.

I'm not OP but I do run outside. I think people who say they hate running aren't doing it right. They are going too fast (almost always the case, especially when you are first starting, you should almost be speed walking), they are ill-equipped (strength shoes should be tight and running shoes should be quite big), or they are going for too long. You should start slow and walk/jog, like 30 seconds at a time x 4, then the next time is 30 seconds x 6, then 1 minute x4 etc.... download a couch to 5k program and you may really surprise yourself! Get a fitness watch or download one on your phone, find a nice trail/route near your house, and DON'T QUIT. Consistency is so important!

But if you really don't like it, look into a Peloton bike, an elliptical, a cheap treadmill etc.

I understand you are trying to be encouraging, but let people decide what they like. You are not the arbiter of what kind of exercise people should like the most or what they "should" stick with. Not everyone needs to be a runner. There are so many options out there.

Anonymous wrote:OP, what kind of exercise are you doing that counts as moderate intensity aerobic activity? I have been consistently doing strength training for the past 9 months and also feel amazing (and proud! First time in my life I've done so well at sticking to a routine). I think I'm ready to add cardio in...but I hate HIIT and running. Would love to hear what others do.

That's awesome! I am so proud of you internet stranger. I'm glad you are proud of you.

I'm not OP but I do run outside. I think people who say they hate running aren't doing it right. They are going too fast (almost always the case, especially when you are first starting, you should almost be speed walking), they are ill-equipped (strength shoes should be tight and running shoes should be quite big), or they are going for too long. You should start slow and walk/jog, like 30 seconds at a time x 4, then the next time is 30 seconds x 6, then 1 minute x4 etc.... download a couch to 5k program and you may really surprise yourself! Get a fitness watch or download one on your phone, find a nice trail/route near your house, and DON'T QUIT. Consistency is so important!

But if you really don't like it, look into a Peloton bike, an elliptical, a cheap treadmill etc.

I'm a chronic exercise avoider in her early 50s. Recently had a big scare with a heart issue (with no risk factors or comorbitities). I'm now in cardiac rehab for 3 months and they have me doing 120 mins of light to moderate cardio per week plus some weight lifting (divided over 3 sessions per week). Putting it out there as point of comparison, for someone looking for a starting point to getting to 150 min or more.

Yep. I ride ~4 times a week for an hour. Plus grooming and stable chores before/after the ride. Plus hiking out to the back 40 to get the darn horse in the first place. Plus throwing hay (bales @45 lbs.) and taking regular feed deliveries (bags @50 lbs.).

I go to one-hour HIIT classes three times a week (Orangetheory). Totally love it. So yes!

Anonymous wrote:

Anonymous wrote:I think I'm good! Funny thing is that I'm actually a bit of shape compared to my former self a few years ago (43)

Keep in mind the flaws/requirements of this metric

~660 Intensity Minutes

You do 10+ hrs/week of cardio?

Nah - that was 4.5 hours of running and then just walking around. I think garmin is pretty generous with intensity minutes and also giving a "bonus" for higher intensity. However, at peak marathon training, I was closer to 8-9 hours of running.

I'm getting about 2.5 hours of zone two a week, but I'd like to be closer to 3 and get 3 and up more often. 53yo.

Anonymous wrote:I think I'm good! Funny thing is that I'm actually a bit of shape compared to my former self a few years ago (43)

Keep in mind the flaws/requirements of this metric

~660 Intensity Minutes

You do 10+ hrs/week of cardio?