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In this episode, Farnham’s leading over-50’s physiotherapist, Will Harlow, reveals an overlooked type of exercise that has the potential to transform your health!
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Will Harlow is a fully qualified physiotherapist with a Master’s degree from Brunel University of London. His credentials include a BSc, MSc, MCSP. Cert. Ma. He is also HCPC registered, which you can verify here: https://www.hcpc-uk.org/check-the-register/professional-registration-detail/?query=PH108170&profession=PH
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25 Comments
Fantastic. I’m 65 and this info is so valuable to me. Thank you soooo much Will. I’ve got a smart ring for my 65th birthday and all I’ve done is wipe the dust off the box. I have been in the gym 3 times a week though, just didn’t monitor my heart rate. 🏆🥇
I'm ok with this guy but at 2:43 that crack on increasing your V02 MAX is total BS ..lol …Yes in some cases you might raise this number but this an example of a ~human using buzz words for what? lol
I have been doing ZONE two workouts twice a week for about a year now! Great video! Excellent recommendation!
SO helpful! THANK YOU!!
Very helpful, no one has explained it so well:) if I am walking, I hold the heart rate handle & it usually tells me I’m at 130, is that too high for 70 yr old, if so seems slower is really slow.
As always brilliant teaching.
I really dnt understand. This was not helpful.
Great to learn.Will apply.Million tks
Thank you Dr Will, love your content! It’s really helpful and I needed the reminder and formula for level two. Could you please comment on or make a video on higher intensity exercise – frequency and duration that’s better for us 50+? I’m rowing on a concept 2 erg and often like to work out more vigorously. Recently it’s been hard to hold back and stay in level two. Maybe being a former athlete or because I like data and competing with myself, often I ramp it uP. I don’t want to overly raise stress or cortisol and I’m hoping weightlifting will help balance it out. It would be great to hear any general advice you have on this topic for those of us who have a little extra energy at times. Thanks again!
So helpful for senior citizen. Millions thanks ❤
I have problems with a hip and knees, is the stationary bike a good option? Thanks.
Thanks much Will Harlow ❤
Thank you for your videos they are so helpful, by the way am 65yrs now going strong day by day
At 73, the maximum HR calculation is 108. What if you can comfortably sustain a HR in the 120 -130 range through exercise? (My BP and at rest HR is quite normal, no underlying cardiovascular issues.) Thanks 😊
I'm 60 and can hit those numbers just by sitting in a jaccuzi… My swim workouts are 114 to 135.
I am 76 yr old female. I do high intensity interval tracing 3 days a week. My heart rate peaks much higher HR than this. I feel tired after but recover again in a few minutes. That max HR calculation seems low. I don’t want to exercise for more than 30 min…..and this HIT takes shorter time. Is this a problem when we are older to do this? I like your videos Will, and you explain the exercises , the why, and the what very well, and concisely. You really try to be helpful to us seniors….thankyou for what you do.
Please.speak less n come to the point. Show the excercise.
Wonderful advice! Thank you!
Im 81 still cycle greetings from Colesberg South Africa.
I have cerebral palsy in my right arm, arthritis in both knees and tendinitis in my left arm because the right arm doesn't work, I am 4ft 11 and currently 95.9 kg (that was on the 9th January) I get weighed again on Wednesday coming so any advice is greatly appreciated.
Weird. I’m 65 so my max should be 155 with a range between 93-109. However, my Apple Watch puts me between 119-129. When I do HIIT, my max can top out about 163. The inconsistency bugs me.
Thanks! I have been on beta blockers for 4+ years and it is difficult to get my heart rate above 100. But if zone 2 min/max is a good place to be for health then I am doing just fine.
Thank you.
I do have a question for MHR, is it also depending on your basic heart rate? If your basic heart rate is 60? Or 80? Please give me your advise .Thank you
如何開始Zone 2心肺運動
選擇喜愛的運動方式：無論是快走、健行、慢跑、騎車或游泳，只要能夠提高心率並持續一段時間，這些都屬於Zone 2運動。選擇你喜愛的運動方式，會讓你更容易堅持下去。
佩戴心率追蹤器：為了確保運動達到Zone 2區間，建議使用心率追蹤器，如Garmin手錶、蘋果手錶等。若預算有限，也可以選擇便宜的心率計來幫助監控。
計算你的最大心率：首先計算出你的理論最大心率，公式是：220 – 年齡。以60歲為例，最大心率是160次/分鐘，Zone 2範圍則是96至112次/分鐘。
熱身和冷卻：在運動前進行5至10分鐘的熱身，逐步提高心率至Zone 2範圍。運動後，同樣需要進行5分鐘的冷卻，減少運動後的肌肉僵硬。
逐步增加運動時間：起初可以從10分鐘開始，逐漸增加至40分鐘，並維持每週至少進行2至3次的運動，這樣能在12週後看到顯著的健康改善。
持之以恆：持續進行Zone 2心肺運動，並每週增加運動量，將帶來最大的健康效益。