Hi
I am 60, 5’6” and 88 kg. My garmin watch says my fitness age is 55 and best thing is reduce bodyweight.
I used to powerlift but now my lifts are poor. My blood pressure is often too high.
Squat and bench are level - 90 kg 3 sets of 5, dead is 150 x 5. Pull-ups 10 kg added 3 sets 5.
I decided best do the more running variant of capacity and see what it does for my body composition. Start tidying up the diet.
My zone 2 running is tortoise like. I clocked 9.5 km in 1 hour 50 yesterday. To be honest, the target of a 1 hour ten k seems wildly unrealistic, but I am only a few weeks in and eventually I expect the remedial programme will have to be implemented long term if that is a good idea?
Anyway a question. The book advocates adding more zone 2 running on the lifting days. What about the rest day? Would an additional hour be a good thing or not. I am thinking maybe rowing machine or bike, less joint stress. In fact, as a relatively heavy lifter, I wonder if using rower and bike more would be a good idea. On the fighter days, an hour of each?
I find the slow cardio pretty enjoyable, I am newly retired and it helps give my days structure.