40+ Club : Where the Cool Kids Are
Replies
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heathermgg wrote: »Hey all,
I'm almost 44, trying to lose 35 pounds I gained last year from stuffing my feelings, then an additional 15 to be at a comfortable weight for me. I have modified my diet in the last several weeks - removing processed foods, diet soda, excess sugar and salt and drinking around 80oz of water a day. I feel much better but damn, getting started with the exercise is what's proven to be my greatest challenge. Haven't exercised in years.... I'm beginning slowly with a bit of cardio and strength training. I want to do BBG/Fitblender or something like that, but my knees are messed up- any recommendations for exercise that incorporates squat type exercises without hurting the knees?
Welcome. I'm not familiar with BBG/Fitblender, but there are lots of movements that work the posterior chain muscles(calves, hamstrings, glutes, etc.), quadriceps and core. Depending on how limited your knee movement and strength is a bunch of movements come to mind. For this post, I am assuming that you can probably perform some squat type movements, but that any high intensity stuff, such as box jumps, etc, would be a problem.
With that in mind, here are a few that I do as a runner and cyclist to help keep injuries at bay. Basic squat movement(no weights or with kettlebells, dumbells, bar), lunges (weighted or not) side lunges, Butt Kicks (kneel on all fours, put a tennis ball behind one knee, and lift that leg while squeezing the ball. Works the glutes and hamstrings). Bird Dogs (Kneel on all fours, lift left arm and right leg out straight, parallel to ground, hold for 3 seconds and return to ground. Works lower back, core, glutes) Single or double Leg Bridges work glutes/hamstrings and don't stress the knees. Holding a plank position will work your core muscles and is a great basic strengthening motion. You can look up the movements on youtube to get an idea of proper form. There a dozens of movements and variationsdepending on on how basic or progressed you want to go. This is just a sample to give you some ideas. There are also a bunch of lateral movements done with bands that help strengthen hips and improve lateral balance and strength.
Finally, there are a number of Cool Kids around here who are much more focused on strength training than I am, so maybe they'll provide more insights. Good luck!1 -
heathermgg wrote: »Hey all,
I'm almost 44, trying to lose 35 pounds I gained last year from stuffing my feelings, then an additional 15 to be at a comfortable weight for me. I have modified my diet in the last several weeks - removing processed foods, diet soda, excess sugar and salt and drinking around 80oz of water a day. I feel much better but damn, getting started with the exercise is what's proven to be my greatest challenge. Haven't exercised in years.... I'm beginning slowly with a bit of cardio and strength training. I want to do BBG/Fitblender or something like that, but my knees are messed up- any recommendations for exercise that incorporates squat type exercises without hurting the knees?
Hi Heather,
Cardio wise - biking is good for bad knees. Doesn't have the pounding of jogging but still gives range of motion.
Weights wise - you can do squats but just don't go so slow. Same with lunges.
How bad are your knees? What do you think you can do?1 -
Thanks @Cymrian2017 .... Im fairly certain I have degenerative osteoarthritis, will be seeing see an orthopedist soon. My knees are fairly weak and when I squat it's difficult to come back up. They also crunch pretty loudly! Ughhh....anyway, I'll work on modifying lunges and squats and do what I can until I can get some injections/treatment. I feel way too young to be having this problem!0
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45 minutes on the indoor bike trainer, punctuated by getting off every 15 minutes for sets of push-ups and dips. Kind of fun!5
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I'm on a plane right now and STARVING!!! I had lunch 8 hours ago, and just had a tiny "snack". The options to eat are not great, but I may have to give in or have one of my Kind bars.. hunger.2
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Happy Friday kids. Meltdown had a tendency to push me to my very limits. The things I do to myself. Have a great weekend ahead kids.1
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"INSANITY MAX:30 FRIDAY FIGHT: ROUND 2"=Done! 9:03! lost that fight! OH...there was some CUSSIN' toDAY!!!2
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orionaimee wrote: »Hello there, I am new around here. I am 45 and a mother of 4 great kids all but one grown or in college. I am on a fitness and diet journey to lose 50lbs. I am finding that it is much harder to lose weight in my 40's. I am counting my calories using the MFP app. I am walking 2 miles most days on lunch and doing 9Round which is a 30 minute kickboxing gym three days per week. The current carrot is a trip to Hawaii May 27th to attend a friends wedding. Looking for ideas and inspiration to keep going and get better.
Hi, I'm a little envious since I am a 42 year old mother of 5 and my youngest is 4. But I guess the kids keep me young. You don't have to officially join this group. Just post. Sounds like you are off to a great start. It is harder to lose in your 40's, but it does happen if you just keep at it. Exercising is fun and stress relieving, but counting your calories is really more important.0 -
Earned my red tip in Tae Kwon Do about a week ago, so that much closer to getting a belt in my favorite color
. Getting ready to watch my kids compete in a tournament this weekend. 5 -
Congrats on the awesome race finishes @elizabeppes and @Djproulx !! Sheer determination there @Djproulx - sorry the weather was so crappy at the Beach (my original hometown).
Been traveling this week and generally just have been slacking off while in maintenance. My race season is starting in 2 weeks, so I need to get back to some focused workouts and stop making excuses. Unfortunately, the weather isn't cooperating for getting out on the water today, so I'm doing land-based training (planks and squats, and some mileage later).
Stay cool, kids - and have a wonderful weekend!0 -
14km on the rower. Took just under 1:20. Followed by assisted chin-ups and dips. Followed by a lovely pear, goat cheese, and candied walnut salad with champagne vinaigrette. 1
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let me get back to you Friday. this is my fist time through and first week of month 2. haven't tried "MAX STRENGTH" or "Friday Fight: Round 2" yet."INSANITY MAX:30 Friday Fight: Round 1"=Done! 23:37!
Very nice! I've been thinking about doing Max 30. Is this the first time you've done this workout series? Can you let us know how you like the program and maybe what you don't like, if anything?
I'm very interested in your feedback.
Awesome! Thank you.
ok...here goes. I think "MAX:30" is better than the original and Asylum (damn jump rope!!!!!!). more thought out, better presented.
first...there's a warm up, not just getting thrown in the deep end. after the warm up...deep end! no time is wasted on long, wonky stretching. the whole MAX OUT thing seems to work for me too. I made 9:03 today...progress=even just 9:04 next time. it's written down so I can't even screw that up! I know what I gotta do. what I don't like?...some of these moves and circuits are HARD!!! but the things that we struggle with make us stronger...so, still at it.
that said...there is a cool down, but it's not part of the 30 minutes. there are 2-3 minute cool downs AFTER each routine. and 3 days a week there is a 10-15 minute ab routine. so some days you're looking at up to 48 minutes.
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Just did my farthest run yet at 5 miles. Can't quite believe it. I think it will be a year before I can say that I am a runner.2
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bringbackthejoy wrote: »Just did my farthest run yet at 5 miles. Can't quite believe it. I think it will be a year before I can say that I am a runner.
congrats! How long did it take for you to get this far? I'm starting from scratch and hope to run 5 Miles by summers end.2 -
bringbackthejoy wrote: »Just did my farthest run yet at 5 miles. Can't quite believe it. I think it will be a year before I can say that I am a runner.
NEWSFLASH: YOU ARE A RUNNER!!!! Congratulations on completing a 5 mile run. Look forward to reading more of your running reports.
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Hi! I'm a 42 year old mom of 3 boys ages 16, 10, and 1. My goal is simply to be the healthiest version of me I can be. Feel free to add me.3
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"INSANITY MAX:30 Pulse"=Done!2
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Woot! After over 2 weeks of being off the water (weather, travel, life), I finally got a nice paddle in today - 5.69 miles, just under 2 hours. For me, race season starts in 2 weeks, so it was good to be back on the water even though it took me a while to get my water legs back. Was super happy to paddle the whole time without a break, though I'm exhausted and likely will be feeling it tomorrow (when I have another paddle with my race buddy).
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"rest" day!
stupid grocery shopping=Done!
Laundry...in progress.
should food prep...but i'm behind on my movies. so...Kong: Skull Island this morning. probably gonna hit Power Rangers this afternoon. YES POWER RANGERS go ahead and laugh.1 -
Woot, second day of stand up paddleboarding in as many days - 3.28 miles with a friend. We also practiced our cross over turns. Just prepping for a race in two weeks. We kept it a bit easy as she had run a road race yesterday and I had done a long paddle, so we were both a bit tired and sore. Gorgeous day on the water, though only saw a few rays.2
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Short but strenuous hike on the Appalachian Trail. Snow on the ground made for slippery footing, and there was a bit of freezing rain. But the woods were quiet and the mountains were beautiful. Two hours well spent.8
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Switching to maintenance for a couple of weeks, still want to lose 3-4lbs, but need a break. Though really I'm not good at changing so I'll just eat the same and then hopefully cut down my night time protein bites, or weekend beer! Managed to get to 142 from 148/149 so I'm happy, I'd love to get under 140 to have some room for summer beer or December indulgence! Off to focus pad class tomorrow and then a focus pad/striking class with Leo Loucks on Tuesday, kickboxing Wednesday, Friday and Saturday and kettlebell Saturday. Skipping kettlebell on Tuesday for the striking/focus pad class.
Managed to get a long walk in today and got my meal prep done. Glad everyone is keeping busy!2 -
let me get back to you Friday. this is my fist time through and first week of month 2. haven't tried "MAX STRENGTH" or "Friday Fight: Round 2" yet."INSANITY MAX:30 Friday Fight: Round 1"=Done! 23:37!
Very nice! I've been thinking about doing Max 30. Is this the first time you've done this workout series? Can you let us know how you like the program and maybe what you don't like, if anything?
I'm very interested in your feedback.
Awesome! Thank you.
ok...here goes. I think "MAX:30" is better than the original and Asylum (damn jump rope!!!!!!). more thought out, better presented.
first...there's a warm up, not just getting thrown in the deep end. after the warm up...deep end! no time is wasted on long, wonky stretching. the whole MAX OUT thing seems to work for me too. I made 9:03 today...progress=even just 9:04 next time. it's written down so I can't even screw that up! I know what I gotta do. what I don't like?...some of these moves and circuits are HARD!!! but the things that we struggle with make us stronger...so, still at it.
that said...there is a cool down, but it's not part of the 30 minutes. there are 2-3 minute cool downs AFTER each routine. and 3 days a week there is a 10-15 minute ab routine. so some days you're looking at up to 48 minutes.
Thank you, so much! I watched a couple of YouTube videos on the the series over the weekend. Based on your feedback and what I have seen, I will likely get the program to start once I finish with my current P90X Plus program. Thanks, again! Looking forward to hearing more of your progress.
Take care.1 -
Just started a new 12 week workout cycle after a repeat of the last 4 weeks of P90X Classic, finishing off with a recovery week of cardio, stretching and yoga. Fitness Progress and Numbers have been good. I started in late November 2016 and I've gone from 204 to 174 lbs, lost 5 inches from my waist and 1.5 inches from my neck. Resting pulse has gone from high 70s to mid 50s. Seeing a lot more muscle definition all over and strength has increased significantly.
Just completed week 1/day 2 of P90X Plus hybrid, where I am subbing various cardio workouts (spinning, rowing, other) for Kenpo Cardio Plus), adding an additional Yoga session to the strength workouts on day one every week and extra pull up session on day's 3 and 6 to advance from band-assisted pull ups to the real deal by week 12.
Looking to get down to Fit and lean 155 to 160lbs.2 -
Starting recomp today 3
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"INSANITY MAX:30 MAX OUT CARDIO"=Done! 21:07!
"INSANITY MAX:30 Ab Attack:10"=Done! 9:21!3 -
Good to see everyone so active. Back from vacation and getting back to the routine. Yoga done this morning. Looks like the ski season is over.
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Third day in a row of Stand Up Paddleboarding (6.77 miles/126 minutes) -- so very tired. First race of the season in two weeks, and still need to drop some time to be competitive. Weather was too beautiful today to do weights in the gym. The dolphins joined me today on part of my paddle...love it when I see them.5
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Happy Monday kids. My trainer took it to me today. When I say I was pushed to my physical limit, indeed I was. I was definitely challenged. Have a good night.4
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