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Treadmill Exercises for a Man Over 60
According to Harvard Health Publications, a man tends to gain weight, lose muscle mass and experience a decrease in cardiovascular function as he ages. Exercising on a treadmill can help a man over 60 reverse those effects of aging -- treadmill exercise can help build muscle, burn calories and strengthen your cardiovascular system. For best results, do a 30-minute treadmill workout, five days a week.
Cardio Workout Example
Start out walking at a slower pace that is comfortable for you, such as 3 mph, for two minutes. Increase your speed by .5 mph for two minutes to get your heart rate pumping faster. Reduce your speed to 3 mph again for two minutes. Continue alternating speeds every two minutes. To further challenge your body, increase the incline on your treadmill to 3 percent for 30 seconds at a time as you walk. If desired, gradually increase to 10 percent -- or as high as your treadmill goes -- as your strength and endurance improve. Or walk sideways on the treadmill for one minute on each side; be sure to reduce the speed to 2.5 mph or slower while walking sideways and hold onto the handrails.
Super Strength Training Exercises
Tone the muscles in your lower body with treadmill walking lunges. Reduce your speed to 2 mph or slower. Hold onto the side rails and take a step forward with your right foot. Bend your knees and lower your body until both knees create 90-degree angles. Stand back up and immediately take a step forward with your left foot and lunge down. Repeat the lunge walk for at least one minute.
You can work your upper body muscles with dumbbell curls. Grab a light pair of dumbbells and set the treadmill speed at 2 mph. Hold the dumbbells at your sides, your palms facing forward. Bend your elbows and lift the weights toward your shoulders as you walk. Lower the weights back to the starting position and repeat. For best results, aim for 10 curls. If you find it difficult to maintain balance as you curl, hold onto the handrail with one hand and only curl one arm at a time.
Preparation is Key
Always warm up prior to your treadmill workout to increase the temperature of your muscles and prepare your body for exercise. For example, walk at a very slow pace on the treadmill and stretch your arms out -- or ride on the stationary bike for five minutes. Always work at your own pace and fitness level. Start with just a short 10-minute treadmill workout if needed and gradually work your way up to the full 30 minutes.
Safety Comes First
Talk to your doctor before starting any new exercise routine, especially if you have had a previous injury or medical condition. Stop if you experience any type of pain or extreme discomfort while exercising on the treadmill. Immediately see your doctor if you become lightheaded, develop chest pain or have an erratic pulse while exercising. These could be signs of a serious complication such as heart disease. Always hold onto the treadmill’s hand rails while exercising if you experience stability problems.
- Program Design for Older Adults; IDEA Health & Fitness
- Fitness: Tricks of the Tread: Treadmill Interval Workouts
- Harvard Health Publications: Exercise and Aging: Can You Walk Away From Father Time?
- Centers for Disease Control and Prevention: How Much Physical Activity Do Older Adults Need?
- Colberg SR, Albright AL, Blissmer BJ, et al. Exercise and type 2 diabetes: American College of Sports Medicine and the American Diabetes Association: joint position statement. Exercise and type 2 diabetes. Med Sci Sports Exerc. 2010;42(12):2282-303. doi:10.1249/MSS.0b013e3181eeb61c
- Buurke TJW, Lamoth CJC, van der Woude LHV, den Otter R. Handrail holding during treadmill walking reduces locomotor learning in able-bodied persons. IEEE Trans Neural Syst Rehabil Eng. 2019;27(9):1753-1759. doi:10.1109/TNSRE.2019.2935242
Rose Erickson has been a professional writer since 2010. She specializes in fitness, parenting, beauty, health, nutrition and saving money, and writes for several online publications including The Krazy Coupon Lady. She is also a novelist and a mother of three.