Conditioning for a 64 year old?

[Augustus59]

I am 64 years old 5’’9” at 175 lbs. Several weeks back I went back on a 10-day mission trip which involved a lot of demolition of homes and running chains saws. I had no problem with the physical lifting but I became winded easily especially carrying debris or dragging brush.

I need to up my conditioning

My lifting consists of 2 days a week following Wendler’s 531 (below) and no less that 5 days a week of brisk walking 2.5 miles.

I have a home gym and the only piece of conditioning equipment I have is an old Airdyne. I have considered using it by adding 1 mile at the beginning of each of my circuits, or a couple of HIIT sessions on Tuesday and Friday. Thoughts and suggestions are welcomed.

Monday
Squat 3x5 Pros
Close Grip Bench 3x5 Pros
Circuit of 5 x 10 – resting 2 minutes then repeat.
•Chin ups
•DB RDL
•Incline DB Press
Superset Triceps Press downs 3x10/Planks 3 sets

Thursday
Squat 3x5 Pros
Close Grip Bench 3x5 Pros
Circuit of 5 x 10 – resting 2 minutes then repeat.
•Inverted Row
•Goblet Squat
•Push up
Superset DB Curls3x10/Calf Raises 3x15

Saturday
Farmer walks 5 x 50 yards

[Cantplankwell]

I am 64 years old 5’’9” at 175 lbs. Several weeks back I went back on a 10-day mission trip which involved a lot of demolition of homes and running chains saws. I had no problem with the physical lifting but I became winded easily especially carrying debris or dragging brush.

I need to up my conditioning

My lifting consists of 2 days a week following Wendler’s 531 (below) and no less that 5 days a week of brisk walking 2.5 miles.

I have a home gym and the only piece of conditioning equipment I have is an old Airdyne. I have considered using it by adding 1 mile at the beginning of each of my circuits, or a couple of HIIT sessions on Tuesday and Friday. Thoughts and suggestions are welcomed.

Monday
Squat 3x5 Pros
Close Grip Bench 3x5 Pros
Circuit of 5 x 10 – resting 2 minutes then repeat.
•Chin ups
•DB RDL
•Incline DB Press
Superset Triceps Press downs 3x10/Planks 3 sets

Thursday
Squat 3x5 Pros
Close Grip Bench 3x5 Pros
Circuit of 5 x 10 – resting 2 minutes then repeat.
•Inverted Row
•Goblet Squat
•Push up
Superset DB Curls3x10/Calf Raises 3x15

Saturday
Farmer walks 5 x 50 yards

I believe that your conditioning workouts should be as close as possible to the activity that you are trying to improve.

Carries are definitely a go to exercise. You could do more of them holding a variety of different objects in different weights, varying distances in different holds; overhead, dragging, bear hugs, tossing items then walking to them..rinse and repeat. etc, just get a moderate size duffle bag and fill it full of rubber chips. Other good ones are wall balls, rucking, even hill sprints, jumping rope. Your only limitation is your imagination. You might find at our age though to make improvements in the level of conditioning you might have to lower your expectations in your conventional gym training.