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Working out in your 40s or older.

#23
Get this.

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#24
ZenG said:
Be aware that if you get into kettlebells...that exercise regimen and exes is a science unto itself (to do properly) and is not the same at all as lifting barbells or dumbells.
Click to expand...

Whenever I did kettlebells, it felt to me like farm work - tossing hay bales, shovelling, rock picking etc. Given a farmer will do those moves 100,000x more than the average kettlebellist over a lifetime, I agree that there's got to be a science to it - or at least an art!
 
#26
I'm 43.

6 times week- at least 30 min or aerobic exercise, plus a minimum of 150 pushups and 250 crunches.

3 times a week: traditional weight lifting.

Kettlebells, crossfit and the like? I great way to get injured. Crossfit has to be one of the most irresponsible fitness movements I've ever seen.
 
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#27
Ill be 40 in a few months. My workouts are focussed around hitting performance goals in surfing and running, so gym workouts are all about injury-proofing as I push my aging body hard in my sports.

You can get a lot done with bodyweight, especially for lower body and core. Power yoga. A swiss ball is great. Plyometric drills. Planks, side planks. Burpees.

Setting some running goals, learning how to train properly and do speedwork, then making sure you don't get hurt is a surefire way to get fit. Because you won't be thinking about fitness you'll be thinking about your goals.
 
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#29
I suspect that most of the issues we mid-lifers experience are related to being generally inactive for years, then doing too much/too soon, rather than a purely age thing. I'm not saying that we will be able to do in our 40's what we could do when we were 20, but that we need to be determined but patient in building a base of fitness before pushing ourselves too far.

I have a lot of friends that have connective tissue injuries (knees and shoulders, mostly). It's almost always due to either a) overtraining, or b) being sedentary for weeks at a time, then taking on some strenuous activity in a short burst.

The yoga suggestion makes a lot of sense, as it is low impact and still promotes strength and flexibility. It seems like a great way to get the benefits of fitness with lower risk of injury. If you want to use your machine, I'd start with low intensity, several times a week for a few months. Patience at the beginning may be hard, but it's almost certainly better than spending months or years trying to heal after an injury.

As for the specific activities, it needs to be something that you enjoy enough to keep doing. Many good options out there, depending on your personal preferences.
 
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#31
pickles said:
You can get a lot done with bodyweight, especially for lower body and core.
Click to expand...

Yes. Take a look at a lot of gymnasts. Very well developed upper bodies.

For those who think bodyweight exes aren't so great, I ask them :-

Can you do a one-arm chin? Can you do a one leg pistol squat? Can you do a one-arm pushup? Can you do wall pushups? ( Pushups but body perpendicular to a wall...like as if you were going to do a handstand).

Can you start from hanging on rings then pull yourself up to supporting your body on your hands?

Gymnasts don't often have greatly developed legs though.
 
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#32
I'm 54. I was on the high school track team, and like most kids of my generation, I played all the major sports informally (pickup games at the school playground or park). And of course, when we wanted to get somewhere, we walked or rode our bikes. As a young man, I worked out with my bodybuilder brother. As I got older, I had to ask myself three questions:

Are you still a competitive athlete? Do you have anything to prove to anyone but yourself? Do you really want to keep spending that much time working out?

The answer to each question was "no." So I started doing simple, short workouts with light weights and my body weight; always with excellent form and good pace. My mottos are "Every set, every rep," and "The last set's the best set." I never approach the last set with a "Let's get it over with" attitude. I always think, "I gonna KILL this set!!!" I also started eating better, drinking a lot more water, and getting a lot more sleep.

I've heard that a diet is only as good as how long you'll stay on it. I believe that applies to a fitness program, too. It can be anything from yoga to P90X, but it won't be effective for you if you can't bond with it.
 
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#34
ZenG said:
Yes. Take a look at a lot of gymnasts. Very well developed upper bodies.

For those who think bodyweight exes aren't so great, I ask them :-

Can you do a one-arm chin? Can you do a one leg pistol squat? Can you do a one-arm pushup? Can you do wall pushups? ( Pushups but body perpendicular to a wall...like as if you were going to do a handstand).

Can you start from hanging on rings then pull yourself up to supporting your body on your hands?

Gymnasts don't often have greatly developed legs though.
Click to expand...

Agree. I can do all those now because I was taught them all in crossfit. They are fantastic exercises. The last one you describe is called a muscle up. It's not easy.
 
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#36
I do some kettlebells and biking. Right now my bike is on a stand in the basement. Weather is getting better so I'll be able to do some riding outside again. I will also run now and then.

When running and riding I use the Zombies, Run! app. Great story line that lets you listen to music and get immersed in the story.
 
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#37
My recommendation: Don't even think about doing deadlifts or other hernia or back stressing lifts. The day will come when you will really regret it. Unless you are 22 years old and trying to be the baddest thing to hit Venice Beach and trying to pick up 22 year old girls, it's not necessary to look like Arnold, jus fehgidaboudit Get into general condition like ZenG recomends.
 
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#38
INTP said:
I suspect that most of the issues we mid-lifers experience are related to being generally inactive for years, then doing too much/too soon, rather than a purely age thing. I'm not saying that we will be able to do in our 40's what we could do when we were 20, but that we need to be determined but patient in building a base of fitness before pushing ourselves too far.

I have a lot of friends that have connective tissue injuries (knees and shoulders, mostly). It's almost always due to either a) overtraining, or b) being sedentary for weeks at a time, then taking on some strenuous activity in a short burst.
Click to expand...

That's for sure.

I got into curling a couple of years ago so I could keep active in the winter. Curling! The drinking sport that old folks play! I used to ski DH and XC and do a lot of snowshoeing in years past. And then last February I injured myself curling (acute injury, followed by a few months of overuse and no recovery = calcifying insertional Achilles tendonosis). Now, a year later I'm hobbling around but doing shockwave treatment once a week. If that doesn't work, next step is surgery. Not fun.
 
#39
Leanness is what gives the appearance of a hard body. Working out helps, duh, but if you're eating too much, all that muscle and hardness will be covered by fat. We all have six packs under our fat, even without doing a single sit up. Stay lean. Simple as that.

Curls, 4 sets of 10
Bench, 4 sets of 10
Military Press, 4 sets of 10

Just do that entire thing 3x a week using weights you can handle and you'll be solid.
 
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#40
Great advice so far.


Whatever you choose, Go slow to start with.
- EDIT: three days a week do a 20min strength workout. This is ample for the first 12months (esp for over 40's).
- Pilates is one of the best all-body exercises you can do. Amazing results.
- do loads of stretching, it often gets overlooked. Kit Laughlin is the stretching guru www.youtube.com/user/KitLaughlin
- swimming & rowing are great whole-body workouts, and very low chances of injuries if done sensibly.
- Jump-rope for 2-3mins/day will rapidly increase your cardio. Fast exercise for your busiest days.


Biggest causes of injury for 40+yo men:
- sprints/interval training for Achilles & Hamstring tears, knee trauma.
- explosive lifting (Kettlebell esp) for serious shoulder muscle tears.
- Bent-Overs lifts (deadlifts, etc) for spinal injuries.
 
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