Fitness Catch-All

I've started adding hill sprints into my routine lately. I'm hard pressed to think of a more physically and mentally demanding exercise. Just brutal.

At the start of this movie I was watching (3 Borders?) a character is running from policia up this hillside barrio, racing up flights of stairs full out, no slowing. I'm like, "Haha. Ok."

Hill sprints are no joke.

BoogtehWoog wrote:
bekkilyn wrote:

So I met my goal for this week of going to the community center at least three times for C25K. I did "Day 1" all three days and will probably do it next week as well since I'm REALLY bad at running (people can walk faster than I can run) and it's been forever since I've done any running, and I listened to podcasts in the background. Then while spending about 15 to 30 minutes stretching afterwards, I did some catching up on my YouTube "Watch Later" list. The whole thing felt very meditative so I'm looking forward to going back next week. It's really nice that there is a locker room and everything there too.

Congratulations!! How's this week going?

I was supposed to go for my first C25K of the week yesterday, but ended up spending a lot of time on a hospital visit, so didn't get over to the community center. I did go today, so I'm somewhat back on track. I will go again on Friday for certain (barring an emergency) and hope to make up yesterday either tomorrow or Saturday.

Thanks for asking and checking up!

No problem, buddy! Keep it up.

I was doing hip thrusts the other day for fitness reasons, not recreationally, and I focused on the eccentric portion of them. Long pause at top of contraction, then really slow descent keeping tension. Even with just a 45 lb bar it was really hard at higher reps. 16 reps or so before my glutes tapped out. For comparison, I can do about 385 lbs for 5-6 reps when going heavy.

Also started my diet this week, which makes me sad about not building muscle, but how much my waist shrinks when I am dieting is always nice. Dat killer hip waist ratio

Back in the gym and lifting weights yesterday, for the first time in several weeks, and I've been really pleased that I haven't been too sore today. The weather's finally turning here, so I'm hoping to do some more running outside. The 5K was a lot of fun and there are some great trails near here.

Was going to post in the loathe thread, but this seemed more appropriate.

So the downside of hitting the gym closer to 30 than 20 seems to be that I'm far more injury-prone.

I have pretty bad patellofemoral pain since resuming study (guessing it has to do with sitting down at my desk, not being on my feet all day). I can't bear weight on my knees past about 70 degrees. I can't squat AT ALL. Squats were my favourite lift next to deadlifts. Now I look like the guy that always skips leg day, I haaate it.

I had my first physio session though, and he seems pretty confident we can fix it. But each visit is almost half my weekly income. We're already struggling (with my student payments, my partner's disability payments, and many psych/counseller visits to pay already)...But this is important to me and we're going to try keep up with the bills. My therapy includes leg extensions with 0-5kg and body weight squats stopping just before I feel pain (more like knee bends). Going from squatting 150kg for reps to this is. the. worst.

So in the meantime, I just work chest and back a lot. Well, bad luck, tendonitis in the wrist develops and I pulled my levator scapulae the following week. It's been 3 weeks and I still can't do any serious rowing/pulling motion, and anything using my shoulders makes my neck flair up as well.

I could walk, cycle, or row, but my knees ache after 10 minutes. Practically the only thing I can do is a short run on the elliptical and very light weights for rehab.

UGH, how do I keep up the motivation? I was just starting to make some solid progress. Any words of wisdom? Encouragement? I'm pretty bummed.

TL;DR Knee pain = no squat. Pulled neck muscle = no shoulders/back. Feeling down and grumpy.

Injuries are a bummer - best I can say is do what you can and be patient. Don't try to force past an injury - figure out what lifts you can do without pain and hit them. Oh, and if its one wrist/shoulder side, can you do one arm rows with the other?
Also, for squats - have you tried hex bar deadlifts? Kind of a hybrid squat/deadlift motion - you don't go as deep and still get some leg work in there.

One thing I've noticed about age and lifting heavy (I'm 37, 38 in a few months) is that my body takes significantly more maintenance just to consistently get through 5-6 workouts each week. Stretch cords, yoga, eating/sleeping well, cutting back on the booze, listening to my body etc etc...all the stuff that I completely took for granted even a few years ago is more or less mandatory if I want to lift in my 80-90% range.

Knightsabre wrote:

Also, for squats - have you tried hex bar deadlifts? Kind of a hybrid squat/deadlift motion - you don't go as deep and still get some leg work in there.

Take it a step further and elevate the hex bar plates a few inches off the ground. Takes a little more pressure off your knees but still lets you put work in. Similar idea for squats, you can switch to partials and use a lighter weight/higher rep range. Or use a box, a smith machine or a hack squat to take some of the pressure off your knees. Youtube has a ton of demo's.

Remember that it's not a sprint. It's a marathon. There are setbacks. Just keep working at it. I've had three major injuries in the last 10 years. Broken tibia, torn ACL, and torn meniscus. All in my right leg. Each one kept me from working out for months. None have kept me from continuing today.

Keep working and you'll get through it. Do what you feel you can do. If you need to modify your routine do it. Just keep at it. Drop the weights if you need to. Actually, I'd suggest dropping them way down and working on form. Proper form helps prevent injury.

For legs I'd suggest trying kettlebell swings. They work many of the same areas as squats without the squats. Not much for the quads but a lot of hamstrings and glutes. You might also try machines. After my meniscus tear I couldn't do even kettlebell swings (or anything where my feet were set apart). I could leg press most of the time so that's what I did. Planks will also work your quads pretty well. If you can deal with it, wall sits are a great way to work your leg muscles without all the bending movement.

I'm 42. Still working out, but I leave my ego at the gym door.

I've already started seeing it get harder in the last decade. Injuries take longer to heal, gains are slower, but it's still a hoot.

I'm far more careful these days, precisely because I don't bounce back from injury so fast. Better to avoid the injury in the first place.

Ugh. A_Unicycle, that whole situation sucks. I'm sorry you have to deal with it.

Apart from the excellent advice others have given, I'd also add, don't forget to take care of yourself in other ways. Stress and anxiety can be hell on motivation, and those can compound when one of your main sources of stress-relief is taken away. So, maybe you can focus on getting enough sleep, and eating in a way that helps your body feel better overall, or taking short (5 min) walking breaks away from your desk -- just little steps to help you cope.

And if therapy is terrible for your budget, maybe you can talk with the therapist about meeting slightly less often but having more homework? He's probably already given you exercises at home, so I'm not sure if this would help, but if you tell him "I'm having trouble affording this, but it's really important to me," maybe he can help accommodate you.

I suppose there are positives to being super un-athletic no matter how fit I manage to get. No ego of which to speak even when I was 18.

Thanks all. The encouragement helps a lot. I actually visited the gym last night and just tried to get some blood pumping around those sore muscles, stretched a lot afterwards and I'm feeling a bit better thismorning!

I guess the takeaway from this is to "keep on truckin' ". I used to just stop working out when injured, but it's probably better to continue while being mindful of one's limits.

Re: Hex bars and kettleballs, no luck. My gym has neither. I did however manage 10kg on the horizontal leg press! Mild success!

Re: Physio. The therapist was understanding, so I'm visiting every second week on payday. I'm even eligible for a small discount ($15) due to being a student. Every penny helps.

A_Unicycle wrote:

I used to just stop working out when injured, but it's probably better to continue while being mindful of one's limits.

I take more of a "cross-train around the injury" kind of approach.

Messed up your knee so you can't squat? Good news! Every day is chest and arm day!

Shoulder sore from swimming? Get on the bike!

Yep, just take care not to aggravate the injury and know your limits!

I am about to go to a 4 day lifting split, up from my 3 day split, now that I am done with school until the fall. Gotsta get in better shape for wedding pics in June!

*Edit* spelling

Just a little horn toot. Led my coworkers through the C25K program for the second straight year, culminating in a race this past Saturday. This year I'm following up with a 5K or 10K option in the fall. Here's a drone selfie of the group after the race.

IMAGE(http://i.imgur.com/aEbkuQp.jpg)

I've been battling with some left knee pain since October. I've done the PT, drastically cut my mileage -- down from roughly 40 miles a week to basically a mile a day -- but it's still kind of waiting in the wings for me to ramp up again. I have a mile-a-day streak of just under 500 days which, with my fairly high mileage over the summer almost certainly accounts for it... but I don't want to kill the streak by completely stopping running. Lose lose.

Just to go back to the struggles of age. Of the active participants in this group I might be the oldest. I'll be 50 this year. Most of my injuries that have sidelined me to heal were due to two things. Either not stopping when I should have, or not warming up properly. Knees, hips and shoulders, especially. Take the time, my friends. Right now I'm a bit depressed because my left knee barely makes it through a day of activity. I do believe I shortened my warmup on that day. It's been injured a month. My jeans are no longer tight on my thighs and I'm a bit depressed about the situation. Time to call my DO and get help - as it's not healing on it's own.

Just... warm up.

Cool thread! Who knew! I'll have to come over to this side of the forum more often.

I could use some motivation, as I've just started a 100-day streak attempt. I've done fairly well exercising the past year, but it's all off-and-on. I'll work out a week really well, then miss a day, then that leads to a few days off. Too much starting and stopping, and the stopping streaks kept getting longer. So now a year later and I'm out of shape about 15 pounds too heavy.

Two days in the bank so far, with day three tonight. My first ten days I'm just trying to get in 30 minutes of exercise each day.

Godzilla Blitz wrote:

I could use some motivation, as I've just started a 100-day streak attempt.
..
Two days in the bank so far, with day three tonight. My first ten days I'm just trying to get in 30-minutes of exercise each day.

The streak mentality works. My wife thought I was nuts when I started, but 3 days later it clicked and she started one too. It becomes a great source of extra oomph for getting out there even when you don't want to. Last year we took a trip to Ireland for a planned tour, I hadn't gotten my run in one day and we had a full day of travelling touristy stuff and then an enormous fancy dinner with plenty to drink and didn't get back to our rooms until almost 11... and we both changed and stumbled drunkenly through our streak runs in the dark at a glorious Irish castle-turned-hotel.

Day 3 is tonight, day 4 is tomorrow, and each one is in the bank. Do it!

Thanks! I've done them before and for whatever reason streaks generally work really well for me. My longest is 4.5 years (20 minutes aerobic in a day), but I haven't done one longer than 50 days for a long long time. I'm hopeful I can grind this one out. If I can get to 100 I find it's harder to stop than it is to keep going.

4.5 year’s? Damn, that’s impressive.

LastSurprise wrote:

4.5 year’s? Damn, that’s impressive.

Thanks, but part of it comes down to just luck that something bad enough to just take it out of your hands doesn't come along.

4.5 years is nothing, though, when compared to people who really do that sort of thing.

Godzilla Blitz wrote:
LastSurprise wrote:

4.5 year’s? Damn, that’s impressive.

Thanks, but part of it comes down to just luck that something bad enough to just take it out of your hands doesn't come along.

4.5 years is nothing, though, when compared to people who really do that sort of thing. :)

Yeah, I have a buddy who is my inspiration on there. He's going on 2000 days or almost 5 1/2 years. My 491 seems inconsequential by comparison. I'm really nervous that if I go to the orthopedic guy I'll either need surgery or be told to rest for 3 months. That would kill it and I just don't want to do that :).

Wow, 491 is great work though! Is it a mile a day running during a calendar day?

Mine was a bit different. I went with 20 minutes of good cardio exercise (walking, light biking, etc., didn't count) between the time I woke up and the time I went to bed. I had a decent number of 2am 20-minute jogs, which may or may not have been slightly under the influence of random substances.

And some of those guys who have done 50 years, wow!

Godzilla Blitz wrote:

Wow, 491 is great work though! Is it a mile a day running during a calendar day?

Yep, that's the one. My wife's is less stringent as she can't really run these days due to neck issues, but I'm definitely doing the running thing.

I've been doing a lot to work around my injuries, but today decided I was feeling pretty ok and wanted to see how close I could get to my old PB (155kg conventional DL @ 80kg body weight). With these busted knees, I've been experimenting with sumo deadlift and it seems a bit more stable, but I still don't feel totally comfortable since almost all of my training has been with a conventional stance.

Anyway, I got to 145kg! Failed the first rep, but it came up after a quick rest! I'm a little concerned that my upper back rounds, but I'm thinking it's because I'm not comfortable with sumo stance yet and I'm pushing myself. I wouldn't normally work out at this weight so I should be fine?

I'd love a form check if someone is happy to look

https://twitter.com/UnicyclesWill/st...

Drop your butt down and back. You are using more back than you should. Your thighs should be closer to parallel to the ground. You are standing with your legs first and then lifting the rest with your back/glutes. Try to lift both at the same time. As you come up with your legs also extend your back. I think you are doing a pretty good job with your back (not rounding too much).

Hey ColdForged, you hit 500 yet? You must be there, really close?

I made day 10 today. Quick update...

Starting Weight: 218.0
Today's Weight: 213.8
Best 5k pace: 9.44min/mile

I'm really trying to keep this simple for now, so that I don't overwhelm myself with trying to change my whole lifestyle.

However, I'm thinking to carve the 100 days up into 10 chunks of 10 days, and then try to add one more thing for each of the 10 segments. So...

Existing Thing: 30 minutes aerobic exercise each day
New Thing: Average 6 hours of sleep per night according to FitBit (so about 7-7.5 hours of traditional sleep per night)

So the goals for the next 10 days are to keep exercising and add some sleep time.

Thanks Homer, perfect! That helps a lot.

And Good work Godzilla Blitz! Keep us posted, even if you miss a session. Do you find the Fitbit helps a lot? I never considered it while trying to gain weight, but my partner has one she rarely uses and I'm thinking of giving it a shot. I've heard it works great with the Sleep as Android app.

A_Unicycle wrote:

And Good work Godzilla Blitz! Keep us posted, even if you miss a session. Do you find the Fitbit helps a lot? I never considered it while trying to gain weight, but my partner has one she rarely uses and I'm thinking of giving it a shot. I've heard it works great with the Sleep as Android app.

Thanks, and yes, I'm a big fan of the FitBit Charge 2. (I was thinking of upgrading to a Charge 3 but the reviews make it seem less desirable.) Here's what I like about it...

Step Tracking
Keeps track of steps accurately enough for me. I also like the friendship group weekly and weekend step challenges, which are cheesy but oddly motivating. My job involves a lot of sitting, so it's a good way for me to make sure I get enough overall movement and activity in during the day.

Sleep Tracking
It does a good job tracking time asleep. I tend to sacrifice sleep a lot, so this has been helpful for me as a way to make sure I'm getting enough sleep.

Hourly Reminders to Step
I have mine set up to remind me at 50 minutes on the hour if I haven't gotten 250 steps in that hour. Because of my job, I can often be sitting for 2-3 hours at a time, and these are helpful reminders to get me moving.

Related to all this, I really like how I don't have to do anything to keep track of all this data. I just wear the thing and it does all the work of tracking. With so much stuff to do in life, I really appreciate that this thing just works for me, and requires so little maintenance on my part.