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Day 75: Age Related Exercise Questions

Today, I woke up and weighed myself. Weight is: 81.2Kg. Yesterday I consumed 700 calories below my BMR and did 197 calories of exercise above my BMR. Total deficit is 897 calories.


Most people who find themselves in a position where they have decided it is time to lose weight are older. Younger people are focused on other things and for the most part, years of over eating have not yet begun to really show themselves. So, for this post, I will focus on people over the age of 45.


As a person gets older, what they can do, what they should do, and what they should not do changes. In addition, an older that has not been doing anything needs to find out what state of health they are in before they even attempt to start getting fit. Before you start working out, the first question to answer as an older person who currently has very low activity levels is not “What exercises to do?”, but “What can I do?” A doctor visit is required for that answer.


Once you know what your current fitness level is, you have your second question: “What is your objective?” Is it to lose weight, run a marathon, compete in a sport, get big, get strong, or something else? Each objective requires a different training strategy. You have a few options when it comes to learning the strategy of fitness. You can search the internet or you can make an appointment with a fitness trainer.


This website has some information about beginner level training. In addition you can search for general terms like “I’m xx years old, how do I [get fit|exercise|weight lift|etc.]?” Then once you find some specific terms or information, you can drill down your search: “How to train for a 5k at 50 years old?” Then you can drill down even further: “What should I know about starting running if I’ve never done it?” Then even further: “What should my nutrition look like on training days?” or “How should I recover from a training day?”


You should vet any trainer you might want to engage. Ask them how they would train a 20, 30, 40, and 50 year old. Ask them how they would train for fitness and how they would train for weight loss. Ask them how they would train for strength or power. If their answers are the same for each, call the next trainer. If they describe the differences and why, then you they are probably OK.


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