The Fitness Roadmap
Are you ready to transform your approach to health and fitness in a way that will sustain you through a lifetime? If so, The Fitness Roadmap is here to help you get on the best path to achieve your health and fitness goals. Join Mark Sinderson each week as he offers straightforward, pragmatic guidance tailored for adults eager to maintain their health for the long run. Whether it's building fitness, increasing strength and muscle, eating better, preventing disease and cognitive decline, learning new skills or becoming more intentional about life, tune in each week to learn how to make each...
Thu, March 27, 2025
Why Exercise Is One Medicine That You Need to Take
When it comes to medicine, many older people take a lot. But, one medicine you need to take is exercise! Exercise is a powerful tool to help you manage disease and lessen it's impact on your body. Get Your FREE Zone 2 Quickstart Guide!:
Thu, March 20, 2025
The Powerful Health Benefits Of Walking As You Get Older
The health benefits of walking, especially as you get older, are no joke! Learn why walking is so powerful and how to easily get started. Get Your FREE Zone 2 Quickstart Guide! Visit the YouTube Channel!
Thu, March 13, 2025
2025 Viewer Survey: The Future of This Channel is In Your Hands!
Help me help you by taking the Spring 2025 Viewer Survey: https://forms.gle/G5Vksr5SJ8n4tJcW6 After you've completed the survey you can get started with Zone 2 training by Getting Your FREE Zone 2 Quickstart Guide!: https://dashboard.mailerlite.com/forms/1249127/146146484241302734/share
Thu, March 06, 2025
Over 40? Think LONG TERM to Change Your Training As You Age
If you're 40 or older you need to stop training like you're 20! You need to change your training as you age in order to help your body remain strong and healthy into old age. Get Your FREE Zone 2 Quickstart Guide and start building your aerobic capacity for a longer and better life! Join The Fitness Roadmap Club on Strava! Strava is a free to join social media fitness app. From running, walking, cycling and swimming to rowing, strength training, yoga, and pretty much any other activity, you can join the club and community of like minded “Roadmappers”!
Thu, February 27, 2025
Why You Must Exercise After 40 (Or Pay The Price Later!)
If you are near age 40 or older you need to be exercising in order to help your body resist age-related decline. Learn what happens to your body as you get older and how to fight back and increase the odds that you will have lifelong strength and health! Get Your FREE Zone 2 Quickstart Guide and start building your aerobic capacity for a longer and better life! Join The Fitness Roadmap Club on Strava! Strava is a free to join social media fitness app. From running, walking, cycling and swimming to rowing, strength training, yoga, and pretty much any other activity, you can join the club and community of like minded “Roadmappers”!
Mon, February 17, 2025
How to Easily Determine Your Best Zone 2 Training Intensity
Are you doing your zone 2 training at the wrong intensity? The benefits of Zone 2 training are huge but you need to train at the right intensity to get the best results. Many people assume that Zone 2 is always at a certain heartrate range and that may the wrong assumption. Fortunately there is an easy way to determine the best zone 2 training intensity for you so you can improve your fitness and long-term health! We’ll discuss why zone 2 isn’t actually tied to a specific heart rate range, why depending on a heart rate zone calculator may be suboptimal, the best way to determine your zone 2 and how the talk test can help you dial in your zone 2 range. Get Your FREE Zone 2 Quickstart Guide and start building your aerobic capacity for a longer and better life! Join The Fitness Roadmap Club on Strava! Strava is a free to join social media fitness app. From running, walking, cycling and swimming to rowing, strength training, yoga, and pretty much any other activity, you can join the club and community of like minded “Roadmappers”! Takeaways: Determining your Zone 2 workout range may require a reevaluation of your current methods. Heart rate is not the sole determinant of Zone 2 training; alternative approaches exist that may prove more effective. The Talk test serves as a practical means to ascertain if one is training in Zone 2 effectively. Relying solely on maximum heart rate calculations without a proper VO2 max test can lead to inaccuracies. The Maffetone method provides an alternative means of estimating Zone 2 ranges when maximum heart rate data is unavailable. Engaging in Zone 2 training necessitates a nuanced understanding of individual physiological responses and thresholds. Clip of Inigo San-Millan talking about how Zone 2 is often at 70%-80% of Max HR: https://www.youtube.com/clip/UgkxI-ckwBMPZ8gOlZgtrmHoLoBV-zpe1iO2 Clip discussing how the "Talk Test" should sound": https://www.youtube.com/clip/UgkxFoOzpgGC6l3eevvc8f3Is0d_MmjEpw9F Clip of me demonstrating how the talk test sounds: https://youtu.be/pMlJ2DYM6Ow Article on 220-age calculation: https://www.asep.org/asep/asep/Robergs2.pdf Maffetone Method Calculation: https://philmaffetone.com/180-formula/ Karvonen method Calculator: https://www.calculatorsoup.com/calculators/health/target-heart-rate-zone-calculator.php
Mon, February 10, 2025
5 Easy Ways to Increase Physical Activity
The episode discusses the paramount importance of movement in our daily lives, emphasizing that a lack of physical activity can significantly impair our health. We explore the notion that with a few modest adjustments to our routines, we can enhance our activity levels, thereby fostering improved well-being and vitality. I present five straightforward strategies that individuals can implement immediately to integrate more movement into their day-to-day existence. These strategies are designed to be easily incorporated, requiring neither a complete lifestyle overhaul nor excessive time commitments. Ultimately, we aim to inspire listeners to embrace a more active lifestyle, reinforcing the idea that small, consistent changes can yield substantial benefits for health and longevity. Takeaways: Incorporating short walks throughout your day can significantly enhance your mood and productivity levels. Engaging in physical activity during other tasks, known as 'sneaky workouts', promotes better circulation and cardiovascular health. Utilizing stairs instead of elevators serves not only to increase activity but also to bolster one's cardiovascular fitness. Setting a movement timer can effectively remind you to take necessary breaks, thereby preventing health issues such as obesity and diabetes. Parking farther away from your destinations encourages additional walking, leading to improved health outcomes over time. Choosing enjoyable activities for exercise is essential, as it fosters a sustainable and positive relationship with physical movement. Let's Connect Become Part of The Fitness Roadmap Community! Signup for the FREE Newsletter: https://thefitnessroadmap.com/newsletter/ Strava: Join The Fitness Roadmap Club on Strava! https://www.strava.com/clubs/thefitnessroadmap Strava is a free to join social media fitness app. From running, walking, cycling and swimming to rowing, strength training, yoga, and pretty much any other activity, you can join the club and community of like minded "Roadmappers"! ZWIFT: Another app I use is ZWIFT. It's an indoor cycling and running app and if you have a membership you can follow me here . If you don't have a ZWIFT account but you want to check it out you can use this code to get a free 30-day trial. Concept 2: If you have a Concept 2 rowing machine and/or you just want to see what I've been doing on the indoor rower you can<a href="https:/
Mon, February 03, 2025
Why Runner's Knee and Tennis Elbow are Good
Getting injured is often viewed as something to be avoided at all costs, but Mark argues that a certain level of injury is an inevitable part of an active lifestyle. He shares his personal journey through various injuries, including runner's knee and tennis elbow, emphasizing that the consequences of inactivity can be more detrimental than minor injuries incurred while staying active. With over 45 years of experience in physical training, Mark reflects on how his focus has shifted from competitiveness to maintaining long-term health and mobility. He discusses the importance of addressing injuries wisely and learning from them, rather than fearing them. Ultimately, he encourages listeners to embrace an active lifestyle, recognizing that the benefits of being active far outweigh the occasional setbacks of injury. For full show notes and to participate in the "Poll of The Week" be sure to visit us at: https://www.thefitnessroadmap.com/004 Takeaways: Avoiding all activity to prevent injuries can lead to worse health outcomes in the long run. Injuries are a natural part of an active lifestyle and shouldn't be feared excessively. Addressing injuries quickly and seeking qualified help can aid in faster recovery. Maintaining an active lifestyle is crucial for overall health and longevity, despite occasional injuries. Long-term health goals should focus on mobility and strength rather than short-term competitiveness. Incorporating proper warm-up and cool-down routines can help mitigate the risk of injuries. Let's Connect Become Part of The Fitness Roadmap Community! Signup for the FREE Newsletter: https://thefitnessroadmap.com/newsletter/ Strava: Join The Fitness Roadmap Club on Strava! https://www.strava.com/clubs/thefitnessroadmap Strava is a free to join social media fitness app. From running, walking, cycling and swimming to rowing, strength training, yoga, and pretty much any other activity, you can join the club and community of like minded "Roadmappers"! ZWIFT: Another app I use is ZWIFT. It's an indoor cycling and running app and if you have a membership you can follow me here . If you don't have a ZWIFT account but you want to check it out you can use this code to get a free 30-day trial. Concept 2: If you have a Concept 2 rowing machine and/or you just want to see what I've been doing on the indoor rower you can<a href="https://log.concept2.com/profile/882957"
Mon, January 27, 2025
Reduce Falls and Improve Your Life With Better Balance
Balance is often an overlooked aspect of fitness that plays a vital role in maintaining our overall health and independence, especially as we grow older. The episode highlights the critical importance of balance, illustrating how it serves as a protective factor against falls, injuries, and even death. Mark explains the definition of balance in both static and dynamic forms, explaining how each type contributes to our ability to navigate through life safely. He underscores that balance is not just a physical skill; it is intricately linked to our body awareness and coordination, which are essential for everyday tasks. Mark shares alarming statistics from the Centers for Disease Control and Prevention, revealing that one in four adults aged 65 and older experiences a fall each year, with many resulting in severe injuries. He elaborates on the psychological ramifications of falling, where fear can lead to inactivity, further exacerbating the risk of future falls. This cyclical nature of decline is particularly concerning for older adults, making it imperative for individuals to engage in balance training as a proactive measure. To help combat these issues, Mark presents five foundational exercises designed to enhance balance, which listeners can easily incorporate into their daily routines. From single-leg balances to more dynamic movements, he guides listeners through each exercise, emphasizing the importance of practice and progression. The episode ultimately serves as a powerful reminder that improving balance not only enhances physical stability but also fosters confidence and independence in daily life, making it a crucial component of any fitness regimen. Takeaways: Improving balance through simple exercises can significantly reduce the risk of falls and injuries. Balance training enhances body awareness, coordination, and joint stability, promoting overall health. Training for balance should start early and be integrated into regular fitness routines. The fear of falling can lead to reduced activity levels, creating a vicious cycle of weakness. Statistics show that falls are a leading cause of injury and death among older adults. Balance training is proven to be effective for older adults, improving their ability to prevent falls. For detailed show notes and to vote in the Poll of The Week, please visit https://thefitnessroadmap.com/003 Let's Connect Become Part of The Fitness Roadmap Community! Signup for the FREE Newsletter: https://thefitnessroadmap.com/newsletter/ Strava: Join The Fitness Roadmap Club on Strava! https://www.strava.com/clubs/thefitnessroadmap Strava is a free to join social media fi
Mon, January 20, 2025
Why We Must Move More If We Want To Live A Better Life
We were built to move but, today, our sedentary lives are slowly killing us. For the typical person who doesn’t engage in any exercise, a lifetime of inactivity results in increased risks for just about all diseases along with a shorter lifespan AND shorter healthspan. One of the best things we can do to improve our lives, both physically and mentally, is get in the habit of regularly engaging in moderate physical activity and moving on a regular basis. Research has shown that frequent moderate to vigorous physical activity builds our muscular and cardiac capacity and fortifies our brains. In addition, “ground-contact” activities like walking, hiking, rucking, and jogging/running increase our motor control, which can help reduce cognitive decline as we age. For full show notes, links and other information related to this episode, please visit https://thefitnessroadmap.com/002 Takeaways: Sedentary lifestyles significantly increase the risk of various diseases and shorten lifespan. Regular physical activity is essential for improving both physical and mental health. Engaging in moderate exercise can enhance cognitive function and reduce cognitive decline. Even small amounts of movement can yield substantial health benefits, especially for the sedentary. The Goldilocks Zone for exercise suggests a balance between too little and too much activity. Incorporating movement into daily routines, like standing up every 30 minutes, benefits productivity and creativity. Let's Connect Become Part of The Fitness Roadmap Community! Signup for the FREE Newsletter: https://thefitnessroadmap.com/newsletter/ Strava: Join The Fitness Roadmap Club on Strava! https://www.strava.com/clubs/thefitnessroadmap Strava is a free to join social media fitness app. From running, walking, cycling and swimming to rowing, strength training, yoga, and pretty much any other activity, you can join the club and community of like minded "Roadmappers"! ZWIFT: Another app I use is ZWIFT. It's an indoor cycling and running app and if you have a membership you can follow me here . If you don't have a ZWIFT account but you want to check it out you can use this code to get a free 30-day trial. Concept 2: If you have a Concept 2 rowing machine and/or you just want to see what I've been doing on the indoor rower you can<a href="https://log.concept2.com/profile/882957" rel="noopener noreferrer" target="_blank"
Mon, January 13, 2025
The Looming Healthspan Gap and How to Close It
This episode centers around the growing gap between lifespan and healthspan and how we can improve it. The average lifespan in the U.S. is 79.3 years, yet the healthspan—years lived in good health—averages only about 67 years, creating a significant gap of over 12 years where individuals may not experience good health. To address this disparity, the episode explores key factors that can help close the gap, such as disease prevention, physical fitness, mental well-being, nutrition, and financial wellness. By focusing on these elements, we should be able to increase our healthspan, ensuring that our later years are filled with vitality and engagement rather than decline and poor health. To see detailed show notes with links to the articles referenced in the episode, please visit https://thefitnessroadmap.com/healthspan gap Takeaways: The difference between lifespan and healthspan is called a healthspan gap. The healthspan gap is increasing worldwide, but especially in the United States. Improving healthspan means focusing on disease prevention and enhancing overall physical fitness. Financial wellness plays a significant role in enjoying a longer, healthier life. Nutrition is vital; prioritize real food over processed options for better health. Investing in mental health and brain vitality can significantly enhance your quality of life. It's essential to aim for life in your years, not just years in your life. Let's Connect Become Part of The Fitness Roadmap Community! Signup for the FREE Newsletter: https://thefitnessroadmap.com/newsletter/ Strava: Join The Fitness Roadmap Club on Strava! https://www.strava.com/clubs/thefitnessroadmap Strava is a free to join social media fitness app. From running, walking, cycling and swimming to rowing, strength training, yoga, and pretty much any other activity, you can join the club and community of like minded "Roadmappers"! ZWIFT: Another app I use is ZWIFT. It's an indoor cycling and running app and if you have a membership you can follow me here . If you don't have a ZWIFT account but you want to check it out you can use this code to get a free 30-day trial. Concept 2: If you have a Concept 2 rowing machine and/or you just want to see what I've been doing on the indoor rower you can<a href="https://log.concept2.com/prof
Thu, January 02, 2025
Welcome to The Fitness Roadmap – What to Expect and Why You Should Listen! [Trailer]
The Fitness Roadmap is a weekly podcast designed for individuals seeking to maintain lifelong health, fitness, strength, and vitality. I share insights from my 45-year journey as a competitive runner and fitness enthusiast, and am making a new commitment to staying active and healthy into my 70s, 80s, and beyond. Each episode provides timely and practical information on important topics such as fitness, nutrition, brain health, and sleep, tailored for listeners in their 40s and older. I invite you to join me on this journey towards a stronger and healthier life by subscribing to the podcast and signing up for the newsletter. Remember, while good health isn't guaranteed, you can certainly improve your odds with the right guidance and support. Links referenced in this episode: thefitnessroadmap.com
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