Getting OLD & not healing
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Swimming, aquafit, and Tai chi are great exercise that are very gentle and low impact.
Strength train under the guidance of a trainer and progress slowly.0 -
Eat properly (calorie amounts and macro split to support your training), train within your envelope whilst endeavouring to expand it on a consistent basis, hydrate properly and sleep properly.
Result? No injuries, consistent progress and end up much further ahead by taking a grown up approach to it rather than an all-at-once approach to it.0 -
Yeppers- even at 32- I do not recover the same way as I used to. at.all.
More rest- more recovery- more warming up- real warming up- not running around "pretending" to do a warm up with 50 jumping jacks. For dance it takes me a solid 20 minutes to get really warmed and lubricated with my body. It's not all GO GO GO GO- but it takes a hot minute.rosecropper wrote: »
dear god- that probably has a huge impact- even as a vegetarian you should be able to get upwards of 60 grams.0 -
rosecropper wrote: »
30?!?!?! I'm vegan and I get that in my breakfast! I don't think that has to do with not eating animals. I think you need to take a really good look at your diet and REALLY work on upping that protein.3 -
I got Lyme disease when I was only 24 and symptoms like that started. Im 48 now and you coudl say my life has been pretty hellish. I'm trying to use nutrition and physical therapy to make things better but have to be realy careful and go super slow with any kind of physical stuff. when I injure somethign it just doesnt heal. I pulled muscles that have taken months to years to heal. going at a snails pace training adn progressing in tiny incriments is the only way my body can do it, but it seems to work. going at about 10% of what I did when I was healthy. when I was healthy I could do 100 reps , now I can do 5. and can only increase like 1 rep a week. but atleast its doable that way. I also have chronic fatigue syndrome combined with the pain makes me super lazy. so I can totaly relate to the struggle. I'll be on a good role with my exersize and then get realy sick for a few weeks and it will totaly sabotage em and its liek Ive got to start all over again.0
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robdowns1300 wrote: »I am 55 & "re-entering" fitness. I lost the most weight doing my "cardio" in heart rate zone 2. For me about 120 BPM. An article I found on MFP stated that our bodies burn fat best in that zone. As we work harder, we burn the electrolytes on hand from recent meals & not the stored fat. I actually lost weight (20lbs) faster than I intended. My treadmill ended up about as slow as it would go. It was easy to do for an hour at a time, watching TV 4 or so times a week. Now i am concentrating on weight training (5x5) & it feels great.
I would love to read that article. Link?
BTW - While what you say is 'technically' true, it is more of a marketing ploy than good advice.
About this getting older nonsense... I am doing as much today at 47 as I did when I was 18. Build a good fitness base and you can still recover nicely. Sure, you will slow a bit and you have to be smart about training, but there's no 'rule' that says you have to have issues as you age.0 -
Sabine_Stroehm wrote: »
And water fitness. So what if it's full of "old people." Call me old, but it's keeping me in shape (and in my jeans).
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rosecropper wrote: »
Uh, yeah, huge factor. It's way harder to get a balance of amino acids on a veggie-only diet...do-able, but you gotta actually plan things a bit. And 30g, even of animal protein, probably isn't enough even for maintenance. And I suspect you're not getting enough fat in your diet, either. No surprise you're body is falling apart with that kind of abuse. Are you pure vegetarian, ovo-lacto, or some variation thereof?
Just don't like how non-plant foods taste, smell, and sit in my gut.
Progressed from omnivore to vegan incrementally. But knew I needed more than carbs so added back in some cheese & yogurt as that's least objectionable to me.
Starting to use whey protein a bit too. Don't like eggs anymore, but can tolerate if hidden in something sugary like cookies!0 -
@rosecropper LOL eggs hidden in cookies. See if you can enjoy meringue.0
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robdowns1300 wrote: »
Yep. Marketing department (selling fitness bands).
Here's another article from MFP's parent company: https://blog.underarmour.com/fitness/fitness-advice-guides/the-fat-burning-zone-myth-explained/
More:
http://www.active.com/triathlon/articles/the-myth-of-the-fat-burning-zone
http://scienceblogs.com/obesitypanacea/2010/06/30/the-myth-of-the-fat-burning-zo/
http://www.bodybuilding.com/fun/cb15.htm0 -
Just about to turn 44...
Yes, the older you get comes with more issues, but just take it slow. I've dropped 50 pounds and now I'm in the best shape I've been...ever.
Yes, I lifted much lighter weights, did shorter times of cardio....and just built up day after day. In the past I have hurt myself and caused set backs....I don't want this to happen again...0 -
Check out this woman - 100 years young
http://well.blogs.nytimes.com/2016/04/22/at-100-still-running-for-her-life/?partner=rss&emc=rss&_r=00 -
I use to push myself too hard and would eventually quit, whether it was cardio or strength training. Now in my sixties and retired I finally learned to take it easy. I am fortunate to have a rail trail nearby and go for a ride daily (weather permitting). I don't try to kill myself by going as fast as i can for as long as I can. Instead I slowed to a moderate pace and enjoy the ride. Using "Map my Ride" along with MFP, I can "earn" extra calories if I want to eat more or use them to create a deficit to help me reach my goal faster. I found it amazing when I started comparing a twinkie to a five mile ride and deciding if its worth it. Most times its not. Bike riding is also easy on your knees and I found it beneficial in my recovery for my knee replacement.0
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I am 72 years old and as of today Friday my exercise diary shows 460 minutes of exercise; about 7.60 hours in 5 days. And that includes, strength training, Pilates, Yoga and Ballet/Barre, and moderate cardio. I am very short and small (and old) so my calorie burn is pitiful (about 1200 calories for the 5 days ). But that is OK because I exercise for fitness and because I love it, not too have a reason to eat more. But I eat a good amount of protein everyday!
I rest completely over the weekends (no gym, no classes), maybe a walk or sometimes garden work besides my daily chores. If I feel over tired or under the weather, I take it easy at the gym. Except for walking, I don't exercise while on vacation so my body can recuperate and heal and be ready for when I return. I have bad OA in both of my knees and need new ones soon, so I modify my workouts but I don't let the OA (or my age) be a total limiting factor.
If you think that you are old in your forties and don't push yourself a little, what are you going to do when you reach my age?
Yes, it takes longer to "heal" as we get older, but that is because you seldom workout so when you do, your body hurts. Do something everyday, move more and one day you will be fitter. Seating in the couch will not do it, and you will not get any younger either.
Also as you get rid of the excess weight your body will respond better to physical activity. Go online and search for exercise videos, check Jillian Michaels' DVDs, join a gym or the YMCA, walk around town, ride a bicycle, or what ever physical activity you like. Do something, because you should and because you can!9 -
robdowns1300 wrote: »
Yep. Marketing department (selling fitness bands).
Here's another article from MFP's parent company: https://blog.underarmour.com/fitness/fitness-advice-guides/the-fat-burning-zone-myth-explained/
More:
http://www.active.com/triathlon/articles/the-myth-of-the-fat-burning-zone
http://scienceblogs.com/obesitypanacea/2010/06/30/the-myth-of-the-fat-burning-zo/
http://www.bodybuilding.com/fun/cb15.htm
We know that we can find a "study" to prove any point that we want. The OP stated that she would work too hard, get sore & quit. My point was simply that I followed guidelines found on MFP & that it wasn't that hard & it worked great for me.0 -
At 44 the biggies for me are enough protein and enough sleep. I'm a night owl and horrible at getting enough sleep, but the more active I am, the more I need it to function. Lots of walking and a little jogging and a little resistance training have been enough for me to lose the 40lbs I needed to lose in the space of around 8 months, and I've never pushed myself to the point of feeling that I've overdone it horribly - any aches and pains subside within a day or too. You *can* do this without running yourself into the ground!1
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Its real simple. You dont need to exercise strenuously every day. Mix it up - strenuous on a few, light on others, rest and stretching on others, strength training on others. Over 40 your body just doesnt recover as fast. Listen to it. Treat it nice and it will treat you better. Exercise is a supplement for caloric deficit not the main cause of it.0
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You're only as young as your spine.1
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When I first read the title, I thought the OP must be in their 80's. As others have said, get the diet in check, build your activity gradually, the aches and pains will start to go away.
Maybe not a bad idea to physical if you haven't had one in a while to identify any possible issues.
Good luck2 -
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rosecropper wrote: »rosecropper wrote: »
Uh, yeah, huge factor. It's way harder to get a balance of amino acids on a veggie-only diet...do-able, but you gotta actually plan things a bit. And 30g, even of animal protein, probably isn't enough even for maintenance. And I suspect you're not getting enough fat in your diet, either. No surprise you're body is falling apart with that kind of abuse. Are you pure vegetarian, ovo-lacto, or some variation thereof?
Just don't like how non-plant foods taste, smell, and sit in my gut.
Progressed from omnivore to vegan incrementally. But knew I needed more than carbs so added back in some cheese & yogurt as that's least objectionable to me.
Starting to use whey protein a bit too. Don't like eggs anymore, but can tolerate if hidden in something sugary like cookies!
How much legumes/seitan are you eating? My healthy vegan friends make legumes the base of their diet. When the Kripalu Center for Yoga & Health was vegetarian, legumes were an option at every meal and seitan a frequent option.0 -
rosecropper wrote: »I eat myself fat because I like food & being lazy. Then my clothes stop fitting and I can't walk up a set of stairs without getting winded. I get sick of feeling like crap so I exercise hard and often to get back in shape. Everything is great until i rediscover chocolate and the couch.
Repeat above cycle ad nauseum.
This has been my life for 40+ years.
Sure, going from flab to fit is hard. Injuries are nothing new: bruises, scrapes, blisters, sprains, strains, fractures, toenails falling off, whatever- just work through & it'll heal.
Except now it doesn't! My knees always ache and swell. My ankles roll and the tendons slip. My hips pop out of joint. My heels feel like stabbing hellfire. My shoulders freeze up. My back is stiff ALL THE TIME. My freakin thumbs suddenly & painfully pop out of joint so I drop stuff- WTF?
Anyone else out there faced with the realization your body is wearing out? How do you lose weight and get in shape without strenuous activity every day?
At 49, I am five years older than you. Last year, I eased myself back into exercise. I started with walking 20 minutes or so am now up to 68 minutes that includes some nice hills. When I started lifting weights again last fall, I was a little sore, but not excruciatingly so.
I started practicing yoga 20 years ago and am pretty good about tuning in to my body. A yogic principle is ahimsa - nonviolence/cause no harm. I applaud ethical vegans who wish to cause no harm to animals. In my yoga classes, we were also encouraged to cause no harm to ourselves.
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ShodanPrime wrote: »rosecropper wrote: »
Uh, yeah, huge factor. It's way harder to get a balance of amino acids on a veggie-only diet...do-able, but you gotta actually plan things a bit. And 30g, even of animal protein, probably isn't enough even for maintenance. And I suspect you're not getting enough fat in your diet, either. No surprise you're body is falling apart with that kind of abuse. Are you pure vegetarian, ovo-lacto, or some variation thereof?
Just an aside, as I've always curious... Does lacto-ovo really count? Or the ones who eat fish? Just seems like a different approach to being omni.
From a nutritional standpoint, ovo-lacto or ovo-lacto + fish will get you a good balance of aminos. That's why I asked... "don't eat animals" is kind of vague as to what the OP will eat.
I meant don't count vis a vis vegetarian label. Just a curiosity, nothing major.
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Try about 1 gram of protein and 0.5-0.8 grams of fat per pound of lean body mass. I'm 45 and recover pretty well lifting heavy (heavy for me anyway 5 sets 5 reps) My thumbs are staying in place at least. Don't get me wrong though I have my aches and pains as well. I use udo's oil or peanut butter as fat supplements when i need to.rosecropper wrote: »0
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