By Pauline Geraci
For many older adults, the goal of exercise isn’t to set a new personal record, but to maintain a high quality of life. This means staying active without injury, maintaining high energy levels, and preserving independence. For those seeking a safe and effective way to approach fitness as they age, zone training offers a powerful solution.
In this column, I’ll de-mystify zone training for older adults and show you how to train smarter, not just harder. The outdated “no pain, no gain” mentality is no longer useful. Zone training focuses on a strategic, science-backed approach that is gentle on the joints while still delivering incredible results for cardiovascular health and overall wellness.
Dr. Peter Attia, a physician who researches longevity, says “exercise has a greater effect on lifespan than other lifestyle factors like nutrition and sleep.” Dr. Attia also says that your workout should consist of 50% strength and 50% cardio training. Approximately 80% of your workout should be low-intensity or Zone 2, while the remaining 20% should consist of high-intensity interval training (HIIT).
In another study, scientists examined 18 different studies on older adults and longevity and came to the same conclusion: HIIT and cardio were the optimal workout combination for cardiovascular health.
HIIT increased VO2 max, a measurement of how much oxygen your body can use during exercise, by 15-20 percent within six months. High-intensity work boosted study participants’ muscle strength by 12 percent and reduced fall risk. HIIT also increases cognitive function by 10-15 percent.
Cardio work also increased VO2 max (by 10-15 percent) and had benefits for mental health. Cardio exercisers had a 5-10 percent reduction in depressive symptoms and had better mental well-being.
So, what should my cardio training look like?
You might have heard about “Zone 2” cardio. Zone 2 is sometimes referred to as the “fat-burning zone.” It’s a zone that you can do almost every day with minimal recovery, and that builds aerobic capacity.
A Zone 2 workout involves steady-state, low-intensity cardio like walking, cycling, or rowing. In Zone 2, you should be able to rattle off a long sentence — 15 or so words — without needing to stop to take a breath. Do six sessions of Zone 2 cardio per week: 20 to 30 minutes at an easy pace where you can breathe through your nose. Smooth, steady effort strengthens slow-twitch fibers and trains your body to use oxygen efficiently.
Benefits:
• Improved aerobic endurance
• Efficient fat burning
• Weight loss
• Increased capillary density
What is HIIT, and how often should I do it?
HIIT is a Zone 4 workout. Zone 4 is where things start to get uncomfortable. You’ll be breathing heavily, and talking will be difficult. This zone is crucial for improving your lactate threshold and VO2 max. Lactate threshold is the point during exercise where lactate builds up in your bloodstream faster than your body can clear it, causing fatigue. It’s a key indicator of endurance performance; a higher threshold means you can work at a higher intensity for longer before fatigue sets in. Training to increase your lactate threshold can significantly improve speed and endurance.
Benefits:
• Enhanced lactate threshold
• Improved VO2 max
• Increased speed and power
• Efficient carbohydrate metabolism
Activities in this zone might include sprint intervals, hill repeats, or high-intensity cycling. One HIIT session per week is all you need. You must train as hard as you can during HIIT intervals. You probably will not be able to hold a conversation. This is the key to getting results. You want to be working as hard as you can for the length of every interval. Rest completely between intervals. Let your heart rate return to normal.
Examples of HIIT intervals: These examples may also include light weights.
• Tabata: 8 intervals, consisting of 20 seconds of high-intensity work followed by 10 seconds of rest.
• Basic HIIT: 8-12 sets, with work-to-rest ratios that can be adjusted based on fitness level.
• Longer intervals: Some routines use longer intervals, such as four intervals of four minutes at 85-95% of max heart rate, followed by three-minute rest intervals.
• HIIT Circuit: A circuit-based workout with 4-10 exercises per set, with 30-second rest intervals between sets.
If you are a beginner, try doing just two or three intervals of HIIT. It may take months, but try to build up to 5-7.
Remember, you can take breaks as needed until you start building up your cardio. Stick with the same workout for a month so you have a baseline as to how you are doing. Repeat only as many times as you can maintain the same work intensity. When you start your second, third, fourth, or however many intervals you do, the intensity of your work should match the first interval.
If you can’t maintain that level of intensity, stop because you aren’t getting the benefits. The following week, try to see if you can complete the “failed” interval at your max intensity.
In conclusion: Six easy aerobic days plus one hard interval day equals improved endurance, resilience, and cognitive vitality for decades to come. Together, they form the foundation for a longer, stronger life.
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The information provided in this article is for educational and informational purposes only and is not intended as health, medical, or financial advice. Do not use this information to diagnose or treat any health condition. Always consult a qualified healthcare provider regarding any questions you may have about a medical condition or health objectives.
Pauline Geraci is a certified personal trainer, fitness nutrition coach, and strength and conditioning coach. She teaches Tai Chi/Qi Gong outdoors at Carrie Blake Community Park three times a week, and does some personal training. Contact her at pmgeraci@gmail.com.
