One of the strength training podcasts I listen to said their coaching biz gets a lot of clients when the clients can no longer do ==fill in the blank==.
It’s most often ex-CFers and ex-runners who have accumulated injuries and cannot handle the volume any longer.
The hosts of the podcast made an important point. Strength training is PERFECT for people in their later years. Meaning, everyone can do it (modifications often necessary) and of all populations, the benefits for people in their last decades are huge.
Obviously, you are not using a walker + you are logging in impressive mileage still, but hopefully everyone takes my big picture meaning. You will get to strength training when you get there.
I think for me this thread became to narrowly focused on weight lifting and such. On the other hand I agree with @abasket in that if we don’t post that is the fate of the any of the discussions. I’m enjoying where the thread is now going.
I amplified my exercise several years ago and I feel the healthiest I’ve felt in my life. I made the commitment to myself that I want to be able to live an active life as I age. In order to do this I needed to commit to a regular routine. I’ve found for me that means group fitness classes, Pilates mat classes and a strength training class. I tried getting back into running but my knee doesn’t want to cooperate. I’ve had a lot of PT and discussions with a sports medicine orthopedist and they both agree that while I need weight bearing exercise for osteopenia it needs to be walking not running. Ironically what is good for my osteopenia isn’t good for my knee. But as the PT pointed out you can replace the knee but if you fall and break your hip you’re in for a whole lot of hurt. What I’ve found in the group fitness classes is also a support group. We encourage each other to lift heavier weights. We notice when someone has not been to class in awhile. It gives me accountability. I have one work out friend who we text each other and encourage each other to get out and exercise.
I’ve had way to many sugars and carbs since before Thanksgiving. I’m 5 lbs from where I like to be. I think I’ll start the sugar challenge Thursday. I also need a bread challenge and tortilla challenge. I know from the past how easily those lbs come back on.
My January challenge is to also try something new at the gym. My favorite trainer has moved and it is going to force me to try some new classes.
I’m not a breakfast eater. I used to be before I started exercising mid morning. I’ve found black coffee keeps me satisfied till mid day.
I have indeed tried a dirty chai and like them. My D, who does not drink coffee, introduced me to them. Certainly cuts the sweetness. It’s a tradition with my running group to head to the coffee shop after a “holiday” run to spend some time together. It’s not somewhere I frequent normally, so I feel okay with indulging twice a year.
Just as an FYI. And I apologize for bringing the conversation back to exercise.
So I’m trying to become a better runner (and lifter too, mainly deadlifts) and thus far in my life avoided one exercise, mainly because there aren’t too many places where it can be done and it’s a strange one. It’s an also an exercise that helps prevent ACL tears and hammy strains although those aren’t an issue for me, thankfully.
The GHR (glute ham raise) is difficult and weird at first, but to scale it down you can use those large “rubber bands” as a helper.
@Midwest67 I know that is true! When I’m injured is when I turn to strength training and then, sadly, as soon as I’m back on the road I let it slip. I’m going to try to do better. We all tend to do the things we like, of course…
Finished the year with a run streak of 365 days and 1922 miles. That’s a wrap.
That 's a great listing of exercises, @sushiritto. There are quite a few Pilates exercises that work on the posterior chain - I have a tendency to use my quads more than my hamstrings so I need to work on that. That’s why I have a trainer.
Technically, the person isn’t doing the GHR properly. He’s performing more of a hip extension. I also have a tendency to use my quads more and I neglect the hammies.
I am my own trainer, but the phrase that comes to mind is “a lawyer who represents himself has a fool for a client.” Just substitute the word “trainer” for “lawyer.” And “trains” for “represents” :lol:
I would like to encourage anyone to stick around. There is always going to be someone doing “more” than you or more than you’d ever want to do. There are no standards in my mind except that is is your game to play and don’t allow yourself long winded excuses. Be motivated, be consistent but be satisfied with your own game.
There is a place here for whatever fitness activity you like to indulge in. My main game is a trio of running, purposeful walking (15 minute or less mph) and cycling (spin class or our home Airdyne w/the moving arm feature). But I will also occasionally take another class, kayak in the summer, swim our lake in the summer, etc.
This only becomes a running thread or a weight lifting thread if those are the only posters!
And another nod to the addition of the “eating” questions, comments, suggestions. I really have interest there.
@sabaray@abasket Thanks for the encouragement! I remember reading one of George Sheehan’s books years ago, back when I wasn’t running yet. He convinced me on the benefits of running, so I started and the rest is history. I am sure once I start I will easily fall back into the habit. Found my running shoes, have my running pants all ready and have my time allotted for tomorrow. Hopefully I can at least make it around the block once, but I expect to be walking for most of my 3 mile course. I will take the advice here and not lament the loss of my fitness but instead be happy I can at least drag myself out the door!
As we’ve said before, fitness is an Attitude- not an Activity. I think running seems to dominate because it is an easy thing to do and doesn’t require a lot of equipment or facilities (unless you are me and want everything there is…). I like that I can run on business trips, vacations, on hotel treadmills and explore cities on foot. I’ve had some great adventures! When I’ve been injured it was harder to be out of town and find a yoga class that fit in with my work obligations or a pool. I have paid a lot of $$ and taken cabs to get to pools back in the day.
Totally agree that the best fitness activity is the one you will do and stick with. After many false starts over the years, I have found that I can stick with yoga and running, but that’s what works for me. I am just happy that I have found something that I am committed to because its the consistency that matters.
That said I’m not a fast runner and (contrary to what my HS classmates think) I don’t run marathons. I start training soon for a half in April and my goal is to finish upright, with a pulse and hopefully smiling (for the pictures). Just happy and grateful that my 62 year old body can do it.
crank up my fitness routine to more than just 2 soccer games per week
Add some strength training to my routine
The long-term goal is that in just about 18 months my wife and I are going to do the Coast-to-Coast Walk in England. It is 190 miles and we are currently planning to do it in 16 days.
Today I added frozen blueberries to my oatmeal at breakfast and at dinner had spinach (also from the freezer - wanting an easy start for improved habits). I bought Chia seeds but have not tried them yet… will probably try adding some to yogurt, instead of my usual sliced almonds.
For those that may have missed it, @Midwest67 provided us here with a great reference for new/beginner weightlifters, Olympic and/or powerlifters for both the young and older, male and female on the Westminster Strength & Conditioning IG.
Check out the short videos of the normal folks that they post. The videos focus mainly on deadlifts, bench press and squats, but you do see cleans and clean & jerks too. You get to read some real heart-warming and inspirational couch-to-gym stories.
@jmnva06 Wow, I looked up the Coast to Coast walk and that sounds fabulous. Would love to learn more about it. I assume there are strategically located places to stay along the route? So exciting! What a great idea.
@cypresspat – we will book the trip through a guide company which sets up an itinerary for us. Each day will be between 9 and 15 miles walking. In addition, they will pick the places for us to stay each night.
We will also pay for them to transport our luggage from place to place so we will only have to carry a day pack.
Agree that the coast to coast walk is cool. I need an American version and I’d put it on a bucket list!
Set my Jan-June goals for fitness distances this morning - running, purposeful walking and cycling. I do six months at a time as I feel I can see the dial move more and it seems reachable. 2020 here we go!!!
