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Sticky Message
Welcome
Please read all the group announcements before joining "Fitness Over 50."
This group was founded to be a Virtual Workout Room were members go to share fitness and nutrition ideas and inspirational successes. QUESTIONS about the these things are welcomed.
Members with Obesity concerns can go here: view link Many who post requests for help with Obesity NEVER return, so I will remove those kinds of posts. There is plenty of good advice in the Weight loss group.
New Members: please tell us what you're doing to stay fit!
ADVERTISERS will be booted.
Please take care to protect your identities. Go here to learn how to protect your privacy: view link Tasteful pictures are encouraged. Please report related issues to EONS help view link
Please protect the harmony of the group by denouncing personal attacks or ridicule.
This group was founded to be a Virtual Workout Room were members go to share fitness and nutrition ideas and inspirational successes. QUESTIONS about the these things are welcomed.
Members with Obesity concerns can go here: view link Many who post requests for help with Obesity NEVER return, so I will remove those kinds of posts. There is plenty of good advice in the Weight loss group.
New Members: please tell us what you're doing to stay fit!
ADVERTISERS will be booted.
Please take care to protect your identities. Go here to learn how to protect your privacy: view link Tasteful pictures are encouraged. Please report related issues to EONS help view link
Please protect the harmony of the group by denouncing personal attacks or ridicule.
Sticky Message
Aerobic Conditioning
Aerobic Base Building is the single most important way to reduce bodyfat, next to eating wisely. Working out just below the tipping point from Aerobic to Anaerobic is the key to training your body to burn fat instead of sugar (glucose).
For many years I've struggled to understand that despite busting my butt in the gym my bodyfat remained in the 13-15% range. The reason is that I had trained my body to prefer glucose as fuel. An Aerobic conditioned athlete burns fat for fuel during training. Too much Anaerobic Threshold work turns off fat burning and creates other negative side effects such as cravings for sugar.
To find your Aerobic baseline number use 180-age +/- 5-10 depending on conditioning. Example age 60: 180-60= 120. Add 10 if you are in great condition, 5 if good. Subtract 10 if you're just resuming exercise, and 5 if you're deconditioned. Stay just below the baseline number to train your body to become a fat burining machine. One your reach your targeted bodyfat then introduce Anaerobic training (about 10% of the work) to increase your fitness further.
If you're working out hard and not getting the desired results then you need to working solely on Aerobic conditioning. Forget the hard stuff until later!
For many years I've struggled to understand that despite busting my butt in the gym my bodyfat remained in the 13-15% range. The reason is that I had trained my body to prefer glucose as fuel. An Aerobic conditioned athlete burns fat for fuel during training. Too much Anaerobic Threshold work turns off fat burning and creates other negative side effects such as cravings for sugar.
To find your Aerobic baseline number use 180-age +/- 5-10 depending on conditioning. Example age 60: 180-60= 120. Add 10 if you are in great condition, 5 if good. Subtract 10 if you're just resuming exercise, and 5 if you're deconditioned. Stay just below the baseline number to train your body to become a fat burining machine. One your reach your targeted bodyfat then introduce Anaerobic training (about 10% of the work) to increase your fitness further.
If you're working out hard and not getting the desired results then you need to working solely on Aerobic conditioning. Forget the hard stuff until later!
Sticky Message
Post your health statistics here!
It might be interesting to share our most recent health statistics. This includes a data base of blood lipids, glucose, stress test results, bone density scans, heart scans, bodyfat measurements, heart scans etc.
This would serve as a resource for others to examine their lifestyles, eating and exercise habits and demonstrate the impact of good habits on health and fitness.
This would serve as a resource for others to examine their lifestyles, eating and exercise habits and demonstrate the impact of good habits on health and fitness.
HMSA 25K Finish Line Videos
I've placed the finish line videos of the 2008 and 2009 HMSA Finish Line Videos of me in the "File" section here.
The 2008 video was a fairly normal finish (yellow shirt) other than the fact that I was limping due to a bad sciatic problem.
The 2009 video shows how definitely NOT to finish a race!!
The 2008 video was a fairly normal finish (yellow shirt) other than the fact that I was limping due to a bad sciatic problem.
The 2009 video shows how definitely NOT to finish a race!!
HMSA 25K RACE - HOUSTON
I've posted photos in the photo section from the 2009 Houston Half Marathon and from the HMSA 25K race.
The story of the 25K is in the first reply.
The story of the 25K is in the first reply.
Workout week
How much is too much? That's always up for debate! But here's an idea of what a fit 60 year old should be able to do...
Sunday: 50 mile bike ride (Aver. 16 mph)
Monday: Upper body weight lifting; 1 hour spinning class (medium intervals)
Tuesday: Lower body weight lifting followed by hard intervals on treadmill
Wednesday: Golf 18 holes carry bag
Thursday: 5 mile medium intensity run; Upper body weights 50 minutes
Friday: Lower Body weights plus core 60 minutes.
Saturday: 6 mile easy run with 3 dogs
This is my workout for this past week. It's a heavy schedule burning about 8000 calories. One more week like this then I'll cut back 2-3000 calories ahead of a 5 mile race.
My body feels pretty good as of Saturday morning. I'm going to do another 50 mile ride tomorrow.
Sunday: 50 mile bike ride (Aver. 16 mph)
Monday: Upper body weight lifting; 1 hour spinning class (medium intervals)
Tuesday: Lower body weight lifting followed by hard intervals on treadmill
Wednesday: Golf 18 holes carry bag
Thursday: 5 mile medium intensity run; Upper body weights 50 minutes
Friday: Lower Body weights plus core 60 minutes.
Saturday: 6 mile easy run with 3 dogs
This is my workout for this past week. It's a heavy schedule burning about 8000 calories. One more week like this then I'll cut back 2-3000 calories ahead of a 5 mile race.
My body feels pretty good as of Saturday morning. I'm going to do another 50 mile ride tomorrow.
Exercising
Hi there. I really like staying healthy but sometimes I feel like I'm putting too much pressure on myself. Does anyone else feel like that? I have talked to my doctor about how much is too much but sometimes she isn't really sure. I've also been trying to find articles about it. I found this one:
view link
after I found a different article about diabetes there--my husband was just diagnosed and it's really important to me to stay healthy and to make him healthy again.
Can anyone else recommend any articles to me?
view link
after I found a different article about diabetes there--my husband was just diagnosed and it's really important to me to stay healthy and to make him healthy again.
Can anyone else recommend any articles to me?
WHAT'S YOUR NUTRITION IQ?
Here's an interesting quiz that has some excellent information in it. I thought I new "Nutrition" quite well, but I did NOT do very well on this quiz! How did you do?
See first reply.
See first reply.
eating right
I have listed my self as fatboyover50, since that is what I have been most of my life. I am in better shape now after joining a anti aging center. I guess I lacked a certin amount of whatever to look and feel like I was in shape. I still have eating issues though. I try and diet, but after a few days that goes out the window. Any suggestions of sticking to certin foods? I know if I can get the eating right part down, I'll look like Mr. America. Anti aging stuff works, but food is still a big part how a person looks and feels.
