I am 60 years old and work out 6 days a week. I weight train 3-4 days a week and do interval cardio 3-4 days and moderate/low intensity cardio the other two. As I have gotten into shape, I have discovered running. I love it. I would like to continue some levels of running in my workouts in order to increase endurance and speed. What levels can I pursue, without risking adverse free radical/cortisol problems.
By the way, I am a returning "Zoner." 5 years ago, I was a totally committed to the Zone. I kept losing weight... and then I totally forgot the hormonal "point." Rather than looking to balance, I focused on how many blocks I could leave out that day. Needless to say, as my weight plummeted, I got very hungry. Rather than accommodating an increased workout load, I was just losing lots of weight (well below my ideal... my daughter said I was beginning to look like Golem). In response, I discontinued the Zone, feeling hungry all the time. Now, I am back, because I am convinced by Dr. Sears' science, that it is the way to go. I believe I "get it" as far as the hormonal balance goes, and anticipate success in all meanings of the concept.
It has been at least 3 years since I last read my Zone books. After a move across country, I no longer have any of them ( I used to have all of them). Consequently, I need an update on adjusting to higher activity levels, hunger, etc.
Any help with either the "safe" levels of intense activity... I love both weight training and running, and would love to train for a goal such as a 5-10K or with the adjustment for activity/hunger would be greatly appreciated.
Thank You.

Hi Elaine!

You'd begin at the midpoint balance of 1P, 1C, and 1F per block and then you'd adjust from there if you have hunger.

Dr Sears says at about 45 minutes of intense exercise, cortisol levels begin to elevate beyond where you'd want them. If your workout significantly longer, consider splitting it up to twice a day. For instance, I do significant amounts of aerobic training, strength training and Yoga, usually two of those on any given day, except for one rest day a week with no exercise. Keeping those cortisol levels in mind, I make sure not to do those the two daily workouts back to back.

The best way to begin is to put your stats into the calculator (link at right) and go with your recommended daily protein requirement/block requirement, equally balanced. It will take your activity level into consderation when calculating your recommendations. Give it a little time to let your body adjust back to the Zone before you change your balance. Don't try to judge hunger based on the first meal or two, because it can take up to 4 day of consistently eating Zone balanced meals and snacks in order to lower insulin levels into the Zone.

You didn't mention fish oil supplementation, but it is now one of most important the basics of the Zone.

If you're planning to read another Zone book, I'd highly recommend Barry Sears' new book "Toxic Fat".

Keep us updated!

Thank you for the information.

A follow-up question.
From the response, it appears that training for and/or running in a marathon is not the ideal Is that correct?

Hi Elaine!

It all depends on what you want. It's not necessary to run a marathon to be in great aerobic shape, and yes, training for and running a marathon can certainbly put demands on the body. But if you want to run a marathon, it's up to you. My husband has been a runner for about 10 years and last October (at age 58) he ran his first marathon (trained for it throughout the summer).

In relation to the Zone, the basic ecercise recommendations are moderate aerobic training, and a little bit of strength training to maintain you muscle mass. How much more you choose to do is up to you!

I'm 56 and my exercise consists of aerobics for 45 min to an hour 5 or 6 days a week (walking, hiking, snowshoeing, or step aerobics) with longer hikes on weekends, strength training for 45 min 3 x a week, 2 or 3 1-hour Hatha Yoga classes a week, and stretching on most days. I take 1 rest day (no exercise) a week with only stretching on that day.

Keep us updated!

Thank you, again, for your help here.
I am currently weight training 4 days a week, with a shorter (i.e. shorter than the steady state cardio days)interval cardio on those days. I do longer, steady state cardio on the other 2 days and take one day off a week (usually with low intensity activity- or not, as my schedule and body require). My workouts last 45 minutes to an hour, and at this point, I am unable to break up the sessions. I do not want to raise cortisol and free radical levels, but I dearly love my workouts, and don't want to give any of them up. In training for a marathon, could I keep workouts in the 45 minute range, and adequately train? How did it work for your husband? I also read that to keep in the "Anti-Aging Zone" I would need to keep weight training to 3 days a week. What do you think?
Hey, how about us old folks<img src='desktopmodules/ntforums/images/emoticons/wink.gif' height='20' width='20' border='0' title='Wink' align='absmiddle'> Congratulations to both you and your husband for your exceptional accomplishments.
Elaine

You're welcome Elaine!

Thanks very much for your kind compliment! I'll pass it on to my husband, too.

Old folks! LOL! <img src='desktopmodules/ntforums/images/emoticons/smile.gif' height='20' width='20' border='0' title='Smile' align='absmiddle'> You know those sayings “you're only as old as you feel” and “age is just a number”? As far as I’m concerned, they’re true! No one usually believes my age when I tell them. I love it! It just happened to me again today. My kids (ages 31, 29, and 22) cringe in a teasing sort of way whenever I tell another new “they don’t believe my age” story, lol! You know, they kind of roll their eyes jokingly, like they’re saying...oh, here she goes again. HA!

Your current level of exercise sounds fine in regard to anti-aging concerns.

No, I doubt you’d be able to adequately train for running a marathon while at the same time keeping your training sessions to 45 minutes each. Your runs will get longer and longer. There’s just no way you could do the long runs in 45 min. But this doesn't mean you shouldn't train for a marathon if you really want to.

Please keep us updated!

Hi Sue,

Off topic, but how do you add your photo next to your reply?

Thanks

Hi David,

The avatar and signature options are in the "Profile" link. The link usually appears at the top rigth of this page, but it's been missing for a few days. I assume they must be workign on improvements, and it will probably be back up there soon.