Don\u2019t overcomplicate things.<\/p>\n
That\u2019s the message from kinesiologist and personal trainer Glen Owen when I asked for his favorite workout for seniors and beginners to improve cardiovascular fitness.<\/p>\n
<\/p>\n \u201cI believe complexity is the enemy of execution,\u201d the founder of Glen Owen Personal Training<\/a> tells Fit&Well.<\/p>\n Article continues below <\/p>\n You may like<\/p>\n In his view, the most effective workout for any goal is the one you actually do. For beginners, that means taking things slow and keeping things simple.<\/p>\n \u201cThe best place to start is with something like treadmill walking,\u201d he continues.<\/p>\n \u201cA treadmill allows you to control speed, incline and heart rate very precisely, which makes it easier to stay in the right training zone. It\u2019s also safer than many outdoor environments because you can hold the rails if needed and avoid uneven terrain.\u201d<\/p>\n Ideally, Owen says, you should aim to perform this workout two to three times per week for 30-45 minutes per session.<\/p>\n If that feels like too much, start with 15 minutes and add five minutes each week.<\/p>\n Your ultimate goal should be to meet the current CDC guidelines<\/a> for seniors of at least 150 minutes at a moderate intensity, or 75 minutes at a vigorous intensity of aerobic exercise per week.<\/p>\n Benefits of regular aerobic exercise for seniors <\/p>\n A 2015 study<\/a> found that meeting the targets outlined above reduces the risk of all-cause mortality by 20%.<\/p>\n What to read next<\/p>\n \u201cThat level of activity significantly reduces the risk of many major health concerns people face as they age, including diabetes, cardiovascular disease, certain cancers, and even falls,\u201d says Owen.<\/p>\n It can also boost brain health and forge a more resilient mind.<\/p>\n \u201cResearch shows improvements in working memory, impulse control, task switching, planning and organization, and improved mental health,\u201d he adds.<\/p>\n \u201cIn short, better cardiovascular health tends to mean better brain health.\u201d<\/p>\n How to do the workout<\/p>\n For this cardiovascular workout for beginners and seniors, all you need is a treadmill.<\/p>\n Owen suggests warming up for five minutes on the treadmill at a comfortable pace to prepare your muscles and joints.<\/p>\n Next, increase your speed or incline until your breathing becomes slightly labored, aiming to hold around this pace for 15-45 minutes, depending on your level.<\/p>\n \u201cThis effort level corresponds to zone 2 cardio\u2014a low-to-moderate intensity that improves heart health and energy production,\u201d he says.<\/p>\n If you wear a fitness tracker<\/a> or smartwatch<\/a>, the built-in heart rate monitor will tell you which heart rate zone you\u2019re in.<\/p>\n If you\u2019re using the built-in handlebar heart rate sensors on the treadmill, use this simple formula to estimate your target heart rate, in beats per minute: 220 – your age x 0.65<\/p>\n Here is an example for a 65-year-old:<\/p>\n 220 – 65 = 155155 x 0.65 = 101 beats per minute<\/p>\n \u201cTry to stay within about five beats of that number,\u201d says Owen. \u201cIf your heart rate drops too low, increase your speed or incline slightly. If it climbs too high, reduce them.\u201d<\/p>\n If you don\u2019t have a heart rate monitor, use the talk test: You can hold a conversation, but you need a breath between sentences. The level of effort should feel steady and sustainable.<\/p>\n \u201cThat typically places you very close to the same training zone,\u201d says Owen.<\/p>\n Wrap up the workout with a five-minute cool-down at an easy pace to gradually lower your heart rate.<\/p>\n