Easier Fitness: "Helping people with little time or low energy find simpler ways to exercise, eat better and stay healthy."
Would you like some aerobic exercise tips to help you as you get older? Do you wonder if you'll be able to go for a run in your later years? In Jeff Galloway's book "Running Until You're 100" he describes how taking some walking breaks during your runs can greatly increase your chances of hitting the pavement when you turn one-century old.
These walking breaks are what he calls the "Run-Walk-Run Method". By taking regular, short, walking breaks during your runs, it gives your body a break to recover. He has charts in his book that lay out how many breaks you should take on your runs, how often and for how long.
Even when you're younger, he recommends taking short walking breaks. A friend of mine in his 40s, who has been running for 20 years, says he takes short walking breaks, even in competitions, not just practices.
The Run-Walk-Run Method is one of the best aerobic exercise tips in the book. There are many other tips, though, that can help you run in your senior years, or help you prepare, when you're younger, for running in your senior years.
Our prehistoric ancestors used what is called "persistence hunting" to catch their food. Modern-day hunter-gatherers still use this practice. By tracking an animal for hours, they simply wear down their prey. The human body is really good at sweating and thus cooling down and not overheating.
Other animals aren't so lucky. They may be able to outrun us at shorter distances, but they overheat, if we track them for hours. They will die of exhaustion. This is thought to be one of the ways we hunted our food for millions of years.
The modern-day persistent hunters don't run nonstop for hours, however. They take "regular walking breaks". Well, maybe not super-regular. But they do take walking breaks. Or jog slower for awhile. Or stop and sit down for awhile.
I got a taste of this when I bicycled across Canada. With only three months of training, I was able to cross the continent. Before I started training, I wasn't in phenomenal shape. I liked biking, but I wouldn't call myself a "biker". Just out of nowhere, I decided to bike across Canada.
What amazed me, however, was how, with only three months of training, I was able to sit on the bike for hours at a time. One day in the middle of the country I rode 235 km in one day. That took me about 12 hours of biking. That day, like all the other days, though, I took breaks, did some sightseeing and didn't go at an all-out pace for most of the ride. I took it slow and steady. A nice, easy pace for most of the day.
Again, by taking short breaks, whether running or biking, this is one of the best aerobic exercise tips I can give you to help you keep moving into your old age. They say the secret to life is to, every so often, put down your burden, take a break, and then pick it back up again, and continue on your way. They say at work you should take regular breaks to keep your stress levels down. It's not good to go flat out for too long - physically or mentally.
Also, if you're interested in biking into your old age, check out Roy Wallack's book "Bike for Life: How to Ride to 100 - and Beyond".