Cardio Training Without The Use Of A Heart Rate Monitor

Let’s face it. Exercising once you hit 55+ is not the same as when you had a 25-year-old body. You probably won’t be able to do the same exercises – or exercises at the same intensity – nor should you. But exercise – especially cardio training – becomes more necessary as you grow older. Cardio training is the key to leading an active and independent life. As well as the cardio exercises themselves, owning a heart rate monitor can be helpful during a cardio workout to keep track of information like how fast your heart is beating. As an older adult, you might even feel more comfortable about keeping track of your heart rate when exercising.

The good news is you don’t need a heart rate monitor to start cardio training. There are several types of cardio exercises you can perform safely and effectively, whether you attend a group fitness program or train on your own, without a heart rate monitor. Here’s a look at the benefits of cardio training and a wide variety of cardio exercises you can perform without using a heart rate monitor.

The health benefits of cardio training for older adults

  • Cardio exercise is fantastic for both physical and mental health.
  • Improves the health of your lungs and circulatory system.
  • Boosts cardiovascular health.
  • Lowers blood pressure.
  • Lowers cholesterol levels.
  • Helps burn off calories.
  • Enhances sleep.
  • Builds energy.

Not all older adults have the same stamina, and you can choose cardio exercises that work for you.

Cardio exercises range from low-intensity workouts to high-intensity workouts. If you plan to attend a group fitness class in your community, the certified fitness specialist in charge of the course can design a personalized cardio training program for you.

Two levels of cardio training without the use of a heart rate monitor

Low-intensity cardio exercises for older adults

Low impact exercises are best for older adults with limited mobility or pain. These exercises involve less jumping and pounding and are kinder on your joints. But they still offer the benefit of helping you stay physically active. If you suffer from a medical condition that makes it difficult for you to exercise, low-intensity cardio workouts will work best for you.

Suppose you have never exercised before and are just starting with cardio training. In that case, it’s a good idea to begin with low-intensity cardio training before moving on to more challenging cardio exercises.

Low-intensity workouts are gentle, and you won’t have to worry about keeping an eye on your heart rate. You can exercise at a pace that you find comfortable.

Low-intensity cardio exercises include:

  • Walking at a slow pace
  • Recreational swimming
  • Low-impact water aerobics
  • Gardening

Moderate-intensity exercises

If you are healthy and are not new to exercising, you could try moderate-intensity exercises without a heart rate monitor. Some moderate-intensity activities are:

  • Lap Swimming
  • Hiking at a slow pace
  • Dancing (many group fitness classes offer various dance lessons, including jazz, swing, and ballroom).
  • Climbing stairs
  • Raking/mowing

Types of cardio exercises offered by community/group fitness programs

Here are some excellent cardio choices that most group fitness classes provide. You can start these exercises at a low or moderate intensity, and you won’t need any device to track your heart rate.

Walking/hiking

Walking is simple, low-impact, joint-friendly, and yet very effective. It strengthens the leg muscles and builds your stamina. Walking can also help prevent bone diseases like osteoporosis. It is the most popular form of physical activity in the United States and is often included in group fitness programs. You should easily be able to find a walking group or club in your community.

If you are in good shape, you can aim to walk anywhere between one and four-and-half miles a day. You can increase the distance you cover – that will produce more health benefits.

Jogging

According to a Humboldt State University study, older adults (65+) who run at least 30 minutes thrice a week were less likely to develop any age-related physical decline in their ability to walk. In other words, they could walk as efficiently as someone who was in their 20s.

It’s never too late to start jogging, but without a heart rate monitor, it’s best to work your way slowly up to this activity. If you are used to jogging, don’t hesitate to join a group fitness class that offers jogging as an activity for seniors. Ensure you only jog on a soft track or grass.

Swimming/water aerobics

Swimming is excellent, easy on the joints, works for all muscle groups, and offers impressive cardiovascular health benefits. Pool exercises can help you maintain bone strength, balance, and flexibility – making this group of exercises essential for seniors. It’s an excellent form of exercise for people with fibromyalgia.

According to SeniorFitnessSite.com, older adults must build up to 100-meter laps, with short rest periods between laps. Try different types of strokes. Stay relaxed.

Water aerobics, water yoga, water Pilates, walking, and aqua jogging in water are pool activities offered by group fitness classes. These are low-intensity workouts that can be done safely, without a heart rate monitor.

Cycling

Cycling is an excellent moderate-intensity exercise. You can choose a group fitness cycling program if you like the outdoors. Or, you can work out on a stationary bike – a better option if you want to reduce the chances of injury.

Dancing

Dancing provides multiple health benefits like better coordination and balance, improved mood, and better cardiovascular health. Dancing also challenges the memory and mind as you must learn and remember the steps/moves. It also creates fantastic social opportunities and offers a creative way to express yourself.

Some forms of dance that are excellent as cardio exercise and offered by community-based physical activity programs are:

  • Salsa
  • Waltz
  • Foxtrot
  • Tap dancing
  • Ballet (tailored for older adults)
  • Seated dancing (for upper body workouts)
  • Free-form dancing
  • Dance aerobics

How much exercise do you need?

The American College of Sports Medicine (ACSM) recommends 20 to 30 minutes of exercise for seniors. Familydoctor.org suggests 2.5 hours of moderate exercise per week if you are healthy. If you have never exercised before, you might need to work your way to that slowly.

Signs that you are exercising too much

Too much of a good thing – even exercise – can be harmful. If you are not used to exercising or are exercising after a long gap, start at a slow to moderate pace. Look out for these signs of exercising too much:

  • Getting overuse injuries.
  • Feeling exhausted and not energized.
  • Feeling sore for several days after an exercise session.
  • Requiring more extended periods of rest between exercise sessions.

How to choose a community fitness program for cardio training for older adults

  1. Understand your goals and the activities that interest you.
  2. Look for programs that offer the activities you like.
  3. The program you choose must be able to help you achieve your fitness goals.
  4. Check online for recommendations of community fitness programs.
  5. Look for references. Talk to people who attend the program you intend to join.
  6. Ensure the program is led by a Group Personal Training Specialist or Group Fitness Instructor.
  7. Equipment must be well maintained.
  8. All safety protocols must be followed.

Steps to follow for group fitness training classes

  1. Let your instructor know of any injuries, your goals, and your exercise history.
  2. Arrive a few minutes early to class.
  3. Don’t hesitate to socialize and make friends.
  4. Set short-term goals and work toward achieving them.
  5. Keep in mind that everyone in the group works at their own pace. Some are better than others. While it’s good to have goals, don’t over-exert yourself merely to keep up with the rest of the group.
  6. Dress appropriately when exercising – avoid loose clothes or oversized track pants that you might trip over.
  7. Wear the correct type of shoes – ensure they fit you well. Always start your exercise regime slow.

How to measure aerobic exercise intensity without a heart monitor

The Talk Test is a very easy method to help you identify the level of intensity of your workout. It is a self-administered test. Here’s how to measure your cardio training intensity using the Talk Test.

Good intensity range: You should be able to carry on an easy conversation while you exercise.

Working too hard: Your speech starts to break, you must stop to catch your breath, or talking causes you discomfort. Consider reducing the intensity of your exercise.

Conclusion

Cardio training is one of the best forms of exercise for older adults. While a heart rate monitor is a great device to work out with, there are several cardio exercises that you can perform without a heart rate monitor. Choose low-intensity activities that you find exciting – that way, you are more likely to keep at it. Please stop exercising at the first sign of discomfort or pain. Check with your physician before beginning any exercise program – especially if you suffer from physical limitations or health conditions. Finally, when you make progress, you can consider investing in a heart rate monitor. Until then, use the Talk Test method to ensure you don’t overexert yourself.