i thought just some cardio (mostly walking) is enough but i've read online that weight lifting (or resistance training) should also be part of a healthy living - not sure if correct or not.

I don't have a motivation for weight lifting.......do you weight lift? or do any sort of resistance training? whats ur motivation, thanks

 

What's your goal? Watch out for what "they" suggest for healthy living, the bs opinions change every day.

That being said, due to our sedentary lifestyles, a bit of weightlifting is a good idea. Depending on your goal however, getting a few dumbbells at home is sufficient for any beginner.

Walking alone won't do enough for you, unfortunately. In this day and age a bit more work is needed, to offset the effects of sitting at a computer/TV/phone all day.

I'd look into cleaning up your diet too. That will have the biggest effect on body composition (lowering body fat levels). Remove junk food, artificial foods, SEED OILS, reduce sugar/flour/table salt as much as possible. Regular sea salt is good for you. If you are overweight, reduce carbohydrates. A good starting point.

 

You should probably ask a professional, get checked first before starting any physical activity like that. I mean, you may have some kind of pre existing condition (like an unknown back problem or whatever), you start weightlifting and boom, you fucked up your back even more. A professional will also have a better answer on what's healthy and what is not, and to what extent.

 

"Walking" is only cardio if you're extremely obese or have another health condition. Sorry to be the bearer of bad news but if it's not your case and you're (fortunately) an average build, "walking" isn't cardio.

That being said, building muscles is extremely beneficial, the more you grow old, the more important it gets.

 

Last edited: Jul 25, 2024 at 2:13 AM

min 10.000 steps

 

Anything is better than nothing, and walking is a great low impact exercise. Weight training is even better but not everyone's body is up to that. I weighed 300 lbs in 2006 at age 40, started walking, changed my diet and was running 9 miles daily and doing P90X by 2009.

Then I got married and now I'm 250 again, but I'm not 300 and I bought myself many years. And I'm starting to lose again.

 

All modern studies are pointing to muscles as an asset to ensure mobility, improve metabolism and protect from lots of conditions. It does not mean you must be a body builder, but engage in activities that promote muscle gains. Weight lifting is for sure one of them. I'm 50 and I can't tell you how much it improved my overall health condition!!! You can even exercise without weights, only using your body, at home, at your pace....check out those apps than can suggest lots of different approaches....or even ask chatGPT...it can provide lots of different training programs that can fit your present condition, age, weight and available time...Hope it helps...Cheers

 

The real question is how much extra weight is needed to make walking weight training?

My house keys are a pritty heavy bunch.

 

You might check out kettlebells as a good cardio/weight training compromise that doesn't require a lot of equipment- word of warning though, you must learn correct technique or you will either seriously undermine the benefit, or even do more harm than good. Done correctly though, great exercise.

Walking (or running) is never weight training, it's just cardio. Weight training means making individual muscles work against resistance so they partially break down and build back stronger.

 

You can do a lot with just walking and eating right

 

Walking is very good for your body! I do mostly weight training and soccer, but walking always has a positive effect on minor injuries and mental health.

Just completed the Nijmeegse Vierdaagse.

 

oh yeah. i think i feel benefits the most when i practice sports instead of lifting weight.
but still, lifting weight is way better than doing nothing.
Ideally there should be a combination of both sports and weight lifting, then you start to become more 'athletic'.
ironically i don't do any of those anymore

 

A bit of everything is important. And diet (fasting can do wonders) is as if not more important.

Sit down and do a weekly schedule that involves weight training and cardio. Plenty of resources online (free apps or Youtube).

I also do planks daily. Very underrated exercise that i feel has too many benefits often overlooked!

 

My current understanding is 2.5hrs exercise p/w., strenuous enough to cause a shortness of breath (unable to complete a sentence.) To avoid any confusion, the aim is not to be out of breath for 2.5hrs p/w. The aim is to participate in 2.5hrs p/w. of exercise that causes some shortness of breath, e.g. At the end of a 1/2 hr. jog you take a minute to "catch your breath."
Strenuous (of course) varies from person to person and how we spread out 2.5hrs during a week is best over 3 or more days.
If you have, or have had any heart issues, ask your doctor's advice before going full Schwarzenegger.

 

A healthy diet is also very important, without alcohol, cigarettes, sugar and salt, it helped me a lot, and I am a lot happier, I can finally focus on what is important to me

 

weight lifting does increase cardio, it also builds muscle mass which causes you to burn more fat to support it. All told it is very good all around, look at your old greek statues, that physique was the result of the massive everyday labor (weight lifting) needed at the time.

its not terribley difficult, you just need to get in a routine of doing it every day or every other day, after two weeks its part of your routine. Just don't overdo the lifts or the reps, work up to things. If you hurt yourself or get too sore, you will have trouble staying motivated.

I got into it because I hated running. I'd rather lift weights in an air conditioned gym, then dodge pyscho's and the heat and cold running on the streets and sidewalks.

 

salt is necessary for life. if you drink enough water, your body will maintain the proper salt balance

 

its sort of relative to your current health/body weight/age.

93 year old rowing champion shows the way

https://www.deseret.com/2024/1/22/24047117/93-year-old-indoor-rowing-champion/


During the trial, his heart rate maxed out at an astounding 153 beats per minute, which was, according to The Washington Post, above the presumed maximum heart rate for his age group and among the highest rates ever recorded by a person his age. In addition, his heart rate was found to have peaked quickly, signifying that Morgan has strong cardiovascular health.


Morgan was reportedly found to have the heart and body of a healthy 30- to 40-year-old and a 15% body fat percentage — categorized as being a relatively superb fit by Medical News Today. He also weighed out at 165 pounds, 80% of which was muscle, per Futurism.

“The current analysis demonstrates novel findings,” said the study author. “The principal observation relates to the kinetics of oxygen uptake that were found (in Morgan) to be similar to those reported for healthy young adults.”

The author added, “This is a remarkable finding in a 92-year-old and may serve to highlight the (flexibility) of cardiopulmonary and respiratory functional capacity, even in persons of advanced age.”

Morgan’s simple exercise/diet routine:

• Mix of training: Seventy percent of Morgan’s training is fairly easy labor. Twenty percent of training becomes more difficult, but at a tolerable pace. The final 10% of training goes at an intense, vigorous rate.
• Consistency: He rows roughly 18.5 miles around 40 minutes a day, each day.
• High-protein diet: Morgan eats plenty of protein a day, exceeding the typical recommendation of 60 grams for someone of his weight.

Futurism clarifies that he performs “lunges and curls with dumbbells two or three times a week until his muscles grow tired.”

According to Morgan’s grandson, Lorcan Daly, Morgan didn’t start training for rowing until he was 73, per The Washington Post. He attended a rowing class with a separate grandson, who was a collegiate rower, and Morgan ended up getting invited by the coach to use a rowing machine