Physical Fitness Safety ** Was: I'm So Sore (New Workout Routine)

[Guest guest]

Yo Chris,

 

Over the past year and a half I've lost about 35-40 lbs, all from

> exercise and portion control.

>

 

Congratulations .. you done gud fer'shur! :-)

 

Anyone have suggestions for this list mom who hurts to laugh, cough,

> stretch or anything that involves my midsection moving?

>

 

Lotsa folks gave you lotsa good advice and good it is that we have 1,600 +

folks here to bounce things off of. Having survived long enough to become a

bonified Senior Citizen who done traveled that weight loss road 3-4 times I

reckon I am qualified to give you some good advice too .. even though I know

that younguns don't listen to us Old Farts all that often anyhow. ;-)

 

I recall that within a after Sean was born you bounced back and looked like

a fashion model .. and even a couple of years later you still had good form

... so I reckon you put most of that extra weight on in a relatively short

period.

 

For almost all folks (there are notable exceptions) as we age the metabolism

slows down and we find that the same amount of exercise we performed a few

years earlier will not burn the same amount of calories we burned at that

time. I'm not talking about folks my age .. this changed begins in the 30s

... long as this been recognized by the smart folks hired by the Department

of Defense. Still .. even into old age, exercise and eating sensibly (less

sugar and fat) are the best ways to counter that slowdown of our

metabolism. BUT .. some of us gotta change the way we exercise .. most

folks learn this after they have injured themselves.

 

There is some info at this link ..

http://www.nlm.nih.gov/medlineplus/ency/article/003998.htm

 

 

As a youngster .. even in my mid-40s, I could jump out of a perfectly good

airplane and hit hard without injury .. in fact, that was nothing compared

to some of the accidents and incidents I experienced. I had been shot at

and missed and crapped at and hit so many times that I figured cats had

nothing on me when it came to good luck and surviving intact .. and I was

dumb enough then to think it would always be that way .. injury other than

broken bones was something I just could not imagine ever happening to me.

 

I was older than you (47 years old) when I retired after 30 years in the

Army. At the time I was a poster boy for recruiting .. 32 inch waist and

such. On my last PT Test .. for retirement .. I maxed out the run, the push

ups and the sit ups .. over 100 of each long before I hit the 2 minute

mark. Then I slowly began living the lazy civilian life and by the time I

was 50 I couldn't do 50 of either in 2 minutes .. so I started working out

in a gym .. daily. About 3 months into this routine I could again do as

well as I had done on the last PT Test. Then came a time I was planning a

one week vacation to an isolated area on the Med and knew I wouldn't have

access to equipment .. so for 2 days afore I left for the trip I increased

my reps around 30% and on the second day .. after having completed bench

presses .. I was doing push ups when my collar bone popped and I felt mucho

pain. I had pulled a muscle (maybe more) and lots of fluid ran to the area

and created a knot the size of a golf ball. It pained me all through the

vacation. Docs gave me lots of humma-humma about what happened and I was

sure they were guessing. One told me I should lay off upper body exercises

for at least six months .. I laid off better than a year and it would still

hurt when I exercised. The knot stayed there at least 6 months and a

constant ache stayed for a couple of years. I have pain there even now

after activity like shoveling topsoil into my trailer or sawing a log with a

bow saw.

 

At 65, I am far more physically active and fit than are the average 50 year

old folks I know .. I have more stamina than an early 40s neighbor who is

in average shape .. I proved that on a recent hunt where we walked miles in

rough terrain .. but still, that pain is there and I am convinced it will

never go away. I am now restricted as to the type of exercise I can

perform.

 

I reckon my point is .. be real careful because you can hurt yourself and if

you do you might find that it stays with you for a long time and it can

hamper future efforts to stay in shape. Folks who don't have a life

history of staying in tip top shape might find that these injuries can

easily occur even in their 30s.

 

My best advice for folks who think they have hit the wall on exercising is

WALK at a fairly rapid pace (minimum 30 minutes) every day .. 7 days a

week. If you are at the wall .. DO NOT start out jogging. Every

few days you'll find that your time to cover a fixed distance will

decrease. Now and then look ahead and pick out a turning point that is a

few hundred yards ahead of the last walk and you will find that the distance

you cover in a fixed amount of time will increase. If you keep the butt

and tummy tucked tight and the shoulders back you will also find that you

have found a great exercise for tightening the abdominal muscles. Some

folks can loose 2 inches in the waist without losing a single pound of

weight .. its all in strengthening those abs. Not only does this make us

look and feel better .. its also healthy. There is lots of research

showing that a fat butt is far more healthy than a fat gut .. lots of bad

things can happen to our insides if we have a fat gut.

 

There are all kinds of studies out on what our ideal weight should be at

this or that time in life .. here is one from 2004 .. I don't buy it ..

http://content.nejm.org/cgi/content/abstract/351/26/2694

 

A study in the November 6, 2007 issue of JAMA found that people who are

slightly overweight have a much lower risk of mortality from noncancer and

noncardiovascular causes than those who are normal weight, extremely

underweight, or obese. I do buy this one .. I want to buy it. ;-) But

many doctors are not buying it .. there was a poll:

 

Poll: How will this news affect your advice to slightly overweight

patients?

* I will no longer encourage any slightly overweight patients to lose weight

... 7% (184)

 

* I will still encourage all overweight patients to lose weight—even

non-obese patients .. 23% (594)

* I will encourage slightly overweight patients to lose weight if their

waist circumference suggests cardiovascular risk .. 63% (1623)

 

* Unsure .. 6% (162

 

Finally .. to answer your question about what should you do now that you are

aching all over .. do what you been saying you wanted to do for a few years

now .. take Jim and the younguns and go back to Turkey .. to the mountains

of Kizilcahamam (around 30 km outside of Ankara) .. and relax in the natural

hot springs. For the four of you the hotel will be around $100 a day with

3 meals included and there are some cut rate flights now .. feller told me

there was an Atlanta-Ankara round trip fare for $398. They have experts in

many forms of Turkish and Western massage, and Turkish Hamams, and steam

inhalation rooms using various aromatic plants .. even have mud baths using

aromatics.

 

I miss Kizilcahamam this time of year because for many years I went there in

early December when there was snow on the ground .. below is a photo (from

the List Archive) we took in December 2005 .. we swam out of the interior

hot pool to the exterior hot pool .. and swam outside while snow was

falling. I got out of the warm water and was freezing my butt off .. Tanya

was smart enough to stay in the pool. ;-)

http://health.ph./photos/view/be05?b=25

 

 

 

> *Smile*

> Chris ( list mom - out of coffee, looking out the window at a VERY

> foggy morning that I have to go drive in in a few - I'm gonna take my

> camera and get pictures of .. gray *lol* )

>

> 100% Organic Pure Olive Liquid Soap

> http:// www.alittleolfactory.com

>

 

Being out of coffee gotta be the next worst thing to having a sports related

injury. ;-)

 

Y'all stay healthy .. don't do dumb things cause but a few of us can do such

for years and survive .. and keep smiling. :-)

 

Butch .. http://www.AV-AT.com <http://www.av-at.com/>

 

 

 

[Guest guest]

> Yo Chris,

 

Hey Butch!

 

>

> Over the past year and a half I've lost about 35-40 lbs, all from

> > exercise and portion control.

> >

>

> Congratulations .. you done gud fer'shur! :-)

 

 

Its been a lot of hard work, but worth it, cause I'm worth it No

pills, no starvation or diets, no silly fads, just determination.

 

 

>

> Anyone have suggestions for this list mom who hurts to laugh, cough,

> > stretch or anything that involves my midsection moving?

> >

<snipped>

> I recall that within a after Sean was born you bounced back and

looked like

> a fashion model .. and even a couple of years later you still had

good form

> .. so I reckon you put most of that extra weight on in a relatively

short

> period.

 

 

Yep, it only took a matter of months! It was called being pregnant

with JJ ;-) Hey, when I'm pregnant I'm hungry and I eat! Enough other

deprivations come with pregnancy, I wasn't about to restrict my food

when hungry! A gal has to have something *lol* Man, that was the 2

times in my life I made all you can eat buffets well worth my dollar!

{grinz}

 

 

>

> For almost all folks (there are notable exceptions) as we age the

metabolism

> slows down and we find that the same amount of exercise we performed

a few

> years earlier will not burn the same amount of calories we burned at

that

> time. I'm not talking about folks my age .. this changed begins in

the 30s

 

 

Oh tell me about it. Everyone joked cause I was 30 when I had JJ and

they kidded that the weight wouldn't come off so easily cause I was

getting older, and curse them all *lol* cause when the baby turned 3

and I was still about 45 lbs over weight I said " Its not baby weight

anymore, now I'm just fat! " *lol* Being over 30 did make a difference!

 

 

 

> .. long as this been recognized by the smart folks hired by the

Department

> of Defense. Still .. even into old age, exercise and eating

sensibly (less

> sugar and fat) are the best ways to counter that slowdown of our

> metabolism. BUT .. some of us gotta change the way we exercise .. most

> folks learn this after they have injured themselves.

> I reckon my point is .. be real careful because you can hurt

yourself and if

> you do you might find that it stays with you for a long time and it can

> hamper future efforts to stay in shape. Folks who don't have a life

> history of staying in tip top shape might find that these injuries can

> easily occur even in their 30s.

 

 

Yes, I agree, I guess I didn't make it clear that I'm not doing

anything crazy! Its taken me a year and half to take this weight off

so far, mostly through walking on the treadmill actually (not even

running) and doing the cross country skiing style elliptical machine.

I'm absolutely sensible about it. I get on there a few times a week,

listen to some good music and schvitz like a boiled matzoh ball for 40

minutes.

 

The only reason I'm sore now is because I'm doing a shorter cardio

workout now and beginning to work on isolating individual muscle

groups now. One day its abs and arms. Next day its legs and chest, etc

.... Oh, and for the record, I didn't do anything wild like 75 sit ups

day 1! *lol* I did a set of 20 crunches, then I did a set of 20 leg

lifts, then I did a set of 20 other reps of a low stress exercise that

isolates the abs .. etc ... I also did that over a period of about

10-15 minutes, breaks in between sets, etc ...

 

 

>

> My best advice for folks who think they have hit the wall on

exercising is

> WALK at a fairly rapid pace (minimum 30 minutes) every day .. 7 days a

> week. If you are at the wall .. DO NOT start out jogging.

 

 

I agree! Heck, I hate jogging at all! I jog for about a minute and a

half at the beginning of my treadmill walk just to get my heart rate

up, and then I just walk at 4.0 mph at an incline of 15 for the

remainder of time, till cool down ;-p

 

BTW folks, I want to add that bicycle riding is also good for those

whose leg joints can't handle impact!

 

 

Every

> few days you'll find that your time to cover a fixed distance will

> decrease. Now and then look ahead and pick out a turning point that

is a

> few hundred yards ahead of the last walk and you will find that the

distance

> you cover in a fixed amount of time will increase. If you keep the

butt

> and tummy tucked tight and the shoulders back you will also find

that you

> have found a great exercise for tightening the abdominal muscles.

 

 

Abs, the bane of my post baby having existence!

 

 

Some

> folks can loose 2 inches in the waist without losing a single pound of

> weight .. its all in strengthening those abs. Not only does this

make us

> look and feel better .. its also healthy. There is lots of research

> showing that a fat butt is far more healthy than a fat gut .. lots

of bad

> things can happen to our insides if we have a fat gut.

 

 

I was telling that to a gal pal of mine the other day who was telling

me her fiance is all skinny except his gut!

 

Bad thing for me is that is where I tend to carry my weight too. The

belly and the boobs.

 

>

> There are all kinds of studies out on what our ideal weight should be at

> this or that time in life .. here is one from 2004 .. I don't buy it ..

> http://content.nejm.org/cgi/content/abstract/351/26/2694

>

> A study in the November 6, 2007 issue of JAMA found that people who are

> slightly overweight have a much lower risk of mortality from

noncancer and

> noncardiovascular causes than those who are normal weight, extremely

> underweight, or obese. I do buy this one .. I want to buy it. ;-)

 

 

They recently said that folks who are thin sometimes at greater risk

because many of them think " Oh, I'm thin, I don't need exercise " but

we ALL need exercise of some sort.

 

 

> But

> many doctors are not buying it .. there was a poll:

>

> Poll: How will this news affect your advice to slightly overweight

> patients?

> * I will no longer encourage any slightly overweight patients to

lose weight

> .. 7% (184)

>

> * I will still encourage all overweight patients to lose weight—even

> non-obese patients .. 23% (594)

> * I will encourage slightly overweight patients to lose weight if their

> waist circumference suggests cardiovascular risk .. 63% (1623)

>

> * Unsure .. 6% (162)

 

 

Who knows what to believe at that point?!? Sheesh!

 

 

>

> Finally .. to answer your question about what should you do now that

you are

> aching all over .. do what you been saying you wanted to do for a

few years

> now .. take Jim and the younguns and go back to Turkey .. to the

mountains

> of Kizilcahamam (around 30 km outside of Ankara) .. and relax in the

natural

> hot springs. For the four of you the hotel will be around $100 a

day with

> 3 meals included and there are some cut rate flights now .. feller

told me

> there was an Atlanta-Ankara round trip fare for $398. They have

experts in

> many forms of Turkish and Western massage, and Turkish Hamams, and steam

> inhalation rooms using various aromatic plants .. even have mud

baths using

> aromatics.

 

I would LOVE to .. but I think I traveled to that part of the world

JUST in the nick of time. I'm not going anywhere near the Middle East

right now, and although Turkey is the Near East, its too near the

maniacs in the Middle for comfort!

 

I'm so glad you, Tanya and Alexander are here!

 

<snipped>

 

> Y'all stay healthy .. don't do dumb things cause but a few of us can

do such

> for years and survive .. and keep smiling. :-)

>

> Butch .. http://www.AV-AT.com <http://www.av-at.com/>

 

 

Thank you and yes, I should have been much more clear about what I'm

up to. I certainly don't want to give anyone a reckless impression,

especially if it leads anyone to think recklessly themselves.

 

For me its all about being healthy, a lot more than just being svelte!

My goal is to fit into my old wardrobe that fit me comfortably for

many years, less than hitting a certain number on the scale

 

Once again, thank you all, and Butch for the love, support and

suggestions! It means a whole heckuvuh lot!

 

*Smile*

Chris (the incredibly slowly shrinking list mom

http://www.alittleolfactory.com