Any got a link to the gym guy that lifted every second day, and argued that made 8 times a fortnight? That was hilarious!
Don't be that guy.
Don't be that guy.
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Working out in your 40s or older.
- Thread starter two fingers
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I try to do 200 pushups a day, 66 flights of stairs, and with the warm weather, I will be back on the bike. I went from soft body to hard body in a year, but diet is a huge part of it, too. You need a sustainable diet consisting of natural food you like. NO POISON. I eat no fast food, very little refined sugar, and lots of fresh fruit and veggies. I make sure and get plenty of fiber. The bonus is, once your body starts to get to a certain place, it becomes an active participant. I get no more than five hours of sleep most nights, and almost never feel tired. In July, I will be 54.
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I shall print your picture and hang it in my bonus room for inspiration!!!!
Thanks for the tips.
Just did a session following this:
I personally bought this for I do not want this to go missing (which is quite common on YouTube) and I have a big crush on her. But that aside, I like her method; she doesn't get into all that hokey stuff.
I am still feeling it in my arms and chest.
I personally bought this for I do not want this to go missing (which is quite common on YouTube) and I have a big crush on her. But that aside, I like her method; she doesn't get into all that hokey stuff.
I am still feeling it in my arms and chest.
Isn't a fortnight 2 weeks (14 days)? So, that's close with 7 workouts, but it's not 8...Any got a link to the gym guy that lifted every second day, and argued that made 8 times a fortnight? That was hilarious!
Don't be that guy.
If your pool is big enough, laps will tone you better than anything you can do on dry land. It's also an excellent way for building endurance. A couple times a week mixed with a 20~30 minute exercise routine a couple times a week focused on stamana and you are golden.
Swimming is good for cardio.
But actually it's not a great exercise for connective tissues. There's almost no or very little load on most of the joints when swimming. Which for some may be a plus or a minus depending on how you look at it.
But actually it's not a great exercise for connective tissues. There's almost no or very little load on most of the joints when swimming. Which for some may be a plus or a minus depending on how you look at it.
If you start on Day 1 and end on Day 14 and work out every second day, that's 8 workouts..
Falls apart though when you move to the second fortnight in the series. Then it's 7 workouts per fortnight from there on in. Unless you pause for one day between each fortnight and then start over on Day 1 again.
Swimming is great cardio. I used to swim for a full hour twice a week several years ago and my conditioning was out of this world...I had a resting pulse rate of 42 and managed a 48 minute 10k with nothing more than 8 or 10 half hour runs leading up to it.
There are a lot of good cardio exes.
Most associate cardio with an eye toward VO2 max and it's potential. Although there have been powerlifters with a surprisingly high VO2 max. The difference being that weightlifters hearts tend to enlarge and do not function in the same way that a competitive cycler's does for example.
A Guide to VO2 Max
Most associate cardio with an eye toward VO2 max and it's potential. Although there have been powerlifters with a surprisingly high VO2 max. The difference being that weightlifters hearts tend to enlarge and do not function in the same way that a competitive cycler's does for example.
A Guide to VO2 Max
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Here's the original link. 'TheJosh' simply doesn't get it!!
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You guys have gotta read it!! It makes TB look like MENSA.
Swimming won't replace lifting weights, but it is still an amazing whole-body exercise. Swimming as a main exercise supplemented with Weights as a side is a phenomenal combination.
For those getting older, joints wearing out, or chronic health issues should seriously be looking at daily Restorative Exercises eg. Pilates, Yoga, walking, swimming, dancing, gardening, etc. Great for improving circulation & muscle tone, reducing pain/stiffness.
These gradually become the exercises to focus on with increasing age, as you move away from high-impact, high-intensity exercises. Sure, keep doing weights, but that stops being the central exercise as we age.
Back in my Triathlon days I found swimming developed my upper body, cycling developed my lower body, and running developed my speed/cardio.
Did core exercises every night too
- sit-ups: 1/4 way up, hold 10secs, do 4 set of 10 reps.
- alternate arm/leg raises: from kneeling position, hold 15 secs each side, 3 sets of 10 each side.
- Pelvis: kneeling on Swiss ball, go from up position (hips 180°) to down position (hips 90°), 3 sets of 10 reps. Better than any squats by a mile!
The best combo of core exercises I've found! I regularly prescribe these to my patients for core strength/ low back pain.
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Agree. I'm 52, 6'2" and 180. The elliptical was what I resorted to when I first started injuring knees years ago doing martial arts. After an ACL tear and replacement about 5 years ago that was the beginning of the end of my BJJ studying days, I got on a morning rehab program that I still do to this day. 4 miles on the elliptical - 2 going forward and 2 backward - with a set of 25 pushups before the first mile and in between the other miles. Drink 1/2 gallon of water during the whole process.
My weight has stayed pretty constant and while I'm certainly not as big/strong as when I was younger, I feel like it's a good recipe for aging as gracefully as I can hope for in 45 minutes a day 6 days a week. Not that it's anything official, but a couple of details on the pushups that have been helpful:
- Rest the knees on an exercise ball and point the feet toward the ceiling, and go very slow both down and up, like 5 seconds each way.
- I've found that the "perfect pushup" rotating handles do a great job of protecting the elbows and shoulders from excessive strain. Like Pacman, I've had biceps tendon injuries in the past, and these don't go well with bass playing.
Hoping to get into slow yoga with my wife once my son is old enough to drive himself where he needs to go in the evenings. I have a feeling it will kick my behind but ultimately help me with strength and flexibility as we both age further down the mountain into our golden years.
@two fingers - good luck! Slow and steady wins the race. I'll echo here what many others have said: it's like practicing. Whatever you end up doing, do it regularly so that it becomes such a habit that you're out of sorts when you don't do it, and good things will happen.
Those sit-ups you mention:-
That's basically how I do mine these days. Flat on back, feet on floor, legs bent at 90 degree angle or less.
Then keeping lower back on floor, come up by bending torso but not raising lower back off floor.
I never liked doing old-school army type situps because when you reach a certain point the Psoas muscles take over the exercise. These muscles run up through the thigh and connect to the lower back. Too many are hard on the lower back and doesn't enhance the abs further at all.
I'll do what you do:- come up and then hold for awhile. But I like to add some weight often...so I'll hold a plate behind my head (not touching the head or head resting on the plate).
You often hear people say "What's the best exercise for upper and lower abs?" They're all interconnected and a regular crunch will work all of them at the same time. Obliques are a different story.
I don't mind somewhat intense exercise (HIIT). When you know your max heart rate capability and have gradually acclimatized yourself to perform at certain levels then the metabolic effect of these exes for prolonged fatburning is pretty good.
Seems like when you age the cellulite is always hovering, ready to pounce...
I actually prefer sprinting to long drawn out run sessions.
But you're right .. you can't be too careful when you get a lot older.
Ok, that was freaking hilarious though I feel a little dumber after reading it.
Most of my exercise is high intensity for a couple of reasons. Intervals on the elliptical (and I mean full-on intervals) and circuits with weights (KB mostly). Anything that gets my heart rate way up. A big reason for this is time. I have small kids and a demanding job so time is always an issue, but another reason is that the activities I'm into are interval-ish. Mountain biking around here is definitely like that. Constant punchy ups and downs, where the ups require maximum effort. It's not steady state at all, like people tend to think about cycling. You also need a lot of upper body strength on technical trails because you always have to be working the bike over obstacles and if you get complacent you'll end up going over the bars and face first into the ground.
I wouldn't recommend for anyone in their 40s (or any age, really) to go from sedentary (or even relatively active) to a full-on HIIT type exercise regime right away as that's a sure way to injure yourself but there's no reason that people over 40 can't ease their way into one, barring specific injuries and conditions. Even if you have bad knees you can work up to serious intervals on an elliptical with very little knee impact.
Very sound advice.
Take it slow, work within your limits initially, then gradually over time expand your limits (or work around your limits).
This is really great stuff, keeping the cardio up and little chance of injury.
