Exercise Nuggets for Senior Men to Think About

This is an ad hoc collection of tidbits about exercise that you may find of interest. Check this page periodically for updates and new info.

• Zone 2 Exercise
• Ketone Supplements
• Step Loading

Zone 2 Exercise Levels

Exercise is popularly divided into five intensity levels. In the graphic below, "RPE"  = rate of perceived exertion.

For senior men, Zone 2 is especially valuable because it is gentle enough to be sustainable and low-impact on aging joints while being powerful enough to slow common age-related physiological changes

Zone 2 is a moderate-intensity aerobic activity where your heart rate stays between 60% and 70% of your maximum heart rate.

So how do you figure out your max heart rate? A common starting point is the formula: 220 - age = estimated heart rate. As an example, for a 65-year-old, a Zone 2 maximum heart rate would be approximately 93–109 beats per minute.  

• 220 - 65 = 155 max beats per minute
• Zone 2 (60-70% of max) x 155 beats = 93-109 beats per minute for Zone 2 work

Another way to know if you're in Zone 2 is the "Talk Test": If you can talk in short sentences but not sing, you are likely in Zone 2. If you can only say a few words before needing a breath, you may have pushed into Zone 3

Experts like Dr. Peter Attia often recommend aiming for 150 to 180 minutes per week of Zone 2 activity to see significant longevity and metabolic benefits. 

Ketone Caution

Exogenous ketones are  supplements used boost metabolic health, improve cognitive function, reduce appetite, and potentially enhance athletic performance. We'll explore the role of ketones at a later time elsewhere on this site.

Let's just note here that if you're consuming exogenous ketones, you would want to check the label and think twice about the 1,3 butanediol formulations.

Step-Loading Your Exercises

Step-loading is a progressive overload technique where you maintain the same weight for several workouts, focusing on increasing sets or reps (volume) to build proficiency before increasing the load. It prioritizes movement quality and volume adaptation over constant, small weight increases, reducing injury risk and promoting long-term strength.

Step-loading helps avoid the plateauing often associated with linear progression by ensuring you are fully prepared for the next, heavier step

• Methodology: Instead of adding weight every session, you keep the load constant while increasing the total volume (e.g., Week 1: 3 sets of 5; Week 2: 4 sets of 5; Week 3: 5 sets of 5).
• Progression Cycle: Once a target volume is reached, the weight is increased for the next block, and the sets/reps reset to a lower, manageable level.
• Benefits: It allows for better technical mastery, joint recovery, and neuromuscular adaptation to a specific load before increasing it.
• Application: Ideal for compound lifts (squats, deadlifts, presses) and bodyweight/kettlebell training, especially for intermediate to advanced lifters.

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