Sounds like you are doing great, sushiritto. Balance between cardio/weights seems key to functional longevity/health-span - which I think you said previously was your ultimate goal?
As a side note - tried deadlifts and barbell rows for the first time at gym today (following form on video).
Got the courage up to ask a (somewhat older) regular gym-goer (who seems to help others) if he could recommend a trainer to help me with me deadlift and barbell squat form (said I was afraid to break something, lol).
He said: don’t bother with either squats or deadlifts. The risk of injury when you are older is too great (‘one wrong move,’ etc.). He said stick to goblet squats.
Not 100% sure what to make of this emphatic advice…!
Squatting and deadlifting, as a healthy older person, will strengthen your legs, glutes, quads, hamstrings, etc. It also helps to stabilize your core and protect your spine and back.
As for injuries, I’ve injured myself running and doing laundry. However, the ranks thin at meets in the older age groups (40+). In the barbell gym that I belong to, I am the only older person using a barbell.
Oh. Older people still ski, CC has a thread on it.
Goblet squats are fine, but the weight is limiting and there’s no chance you can do back squat, where weight can be increased.
LOL - I was just gonna say - “I skied this week. Details in other threads”.
The thing with me and skiing though is that I started at age 8. It’s really not a new hobby that I’d recommend to retirees, due to risk (and admittedly costs). I might someday start with some wimpy weight training (beyond my light hand weights), but it would only be under guidance of a class instructor or personal trainer.
@Jolynne_Smyth If I recall, don’t you have osteoporosis? That’s why I would personally be hesitant to introduce barbell squatting to you in the beginning. And I could see why a regular trainer in a gym might also be hesitant.
The other week I was going to be more gung ho and say “Ladies, you can lift more than 2-5lb!” but then I thought about what some of you are dealing with, and wouldn’t want to overtax weak bones and wind up with a fracture. Don’t be afraid to lift heavier, but build slowly and steadily!
If you have never squatted before, I would start with dumbbells. And if you move to a barbell, see if you gym has something lighter than 45 pounds. All of the gyms I’ve belonged to only had standard 45lb bars, but some have 35lb ones, and a couple of mine have had some light straight, pre-made skinny barbells that go down to 20lb. You might want to start with that, if possible, if it fits you.
If the osteo is indeed true @Jolynne_Smyth I also would consult with my doc or specialist before doing a regime more than your typical hand weights. Just saw my endocrinologist yesterday and we did discuss my fitness activities though I’m not doing anything too tricky to be wary about - except to be sure I stay upright when walking and running!
Checking in. I’m working on the final group of videos. It’s funny… last time I complained about how he was gushing so much over his trainer… This set of videos, she’s not in them! He’s the only one. I like this set so far as well. I would really like to do this program again, but I believe I’ll do a different lifting one in between.
I had one little ego boost this week (that I needed at that moment in time). One of my spam emails had the link to the Marine Corps fitness tests. It’s been many years (20?!) since I’ve looked at them. And when I checked the requirements for a perfect score for my age/gender for the pull-ups/push-ups/run/plank I thought “Hey, that’s pretty easy!” or at least “That’s not too bad.” Of course, considering my fear of guns, knives, fire, and loud noises, I’d still make a terrible Marine or any kind of military service person.
Just checking in. Last weekend we did a fun short walk at the Appottomax Courthouse historic. The highlight was walking the path of the old stage road that was used by Lee’s army as they marched to the surrender site.
Other than that-- I’ve had some Tuesday night soccer.
Thanks so much for all the feedback on squats/deadlifts.
I do have osteoporosis. It’s actually improved somewhat since I started lifting heavier weights! But that was what I was worried about - getting some kind of vertebrae fracture squatting.
And yes - those bars (45 lbs) are heavy! I’ve just managed to bench press the empty bar 8x for three sets after months of barely lifting it off the rack.
I might split the difference and do more squat type stuff with hand weights until I’m sure my form is perfect and I’ve worked up some more strength in that area.
I love hearing abt CCers skiiing. I agree Colorado_mom- if you’ve done it for a lifetime, probably much less risk of injury than for newbies!
That’s said, I’ve been off/on at the gym since I’ve been 18 with lightish weights (although up to 15 lbs bicep curls). So I’m not totally new to it - just trying a lot more moves and progressive overload.
Wishing everyone an awesome weekend of fitness & fun!
Always consult with your doctor first, but strength training helps with bone density. A before and after DEXA scan can confirm the results controlling for other factors of course like diet and medication(s).
sushiritto & Youdon_tsay - yes! I’ve had a baseline Dexa as well as one abt 18 months later - there was some improvement (had been moving into heavier weights a few months before the second).
I was looking for one of those smart scales that measures lean muscle mass + bone density. Found a few from about $45-75 on Amazon - wondered if anyone else had one of these? Would be nice to supplement the Dexa …!
As I was rounding “the corner,” I began to sprint because I knew that digital MPH sign comes up quickly.
I hit 12 MPH, but I know if that sign was a little further down the street, where I can build up some more speed, I know I had more speed in me. Next time.
Funny thing is, a 12-MPH pace for an entire mile is about a 5-minute mile, which is what the best marathoners do for an entire race.
The evening workout was CF Open workout #2. A 20-minute AMRAP of a 300-meter row, 10 deadlifts and the jump rope. I finished 7 rounds. I may try again on Sunday.
12 mph is what the fastest women marathoners do. The men are at 13.
And don’t trust those signs. I’ve often hit 12 mph going up a 6% grade hill at the end of an easy 8 mile run, though 8-9 is more normal. But still no way. I’ve once seen 15. Haha. Never
Today we have beautiful weather, and I was going to run. Then I decided to wait til more energy tomorrow. But then I talked to my 96 year old Dad and heard about his diigence on 90 minutes of daily prescribed knee exercises (now that his hip has healed, he is back to dealing with knee pain). Was inspired to go about for a walk… almost to 10K steps now.
