The odometer has clicked over 50 and the power in the engine is gone...

#1
OK, this is not a car question. I'm over 50 and I seemed to have taken about a 20 year hiatus from exercising. Well I've started back up and holy crapola, my lungs and muscles seem unable to bounce back from working out. I'm not sure if it age or the altitude (I'm at 7400 feet above sea level) but the system just does not bounce back after working out.

Any more seniors out there that have some tips.
 
#2
Hey DTF..........No expert here but being past 60 myself, what works for me is good diet, balance between cardio
and strength (not gym type of strength-just pushing/pulling my own body weight around), and extra rest if/when
needed. If its been awhile....dont push it but be consistent. Gradually increase walking/jog/bike distance over time,
reps at whatever exercise routine works for you, etc. I like to mix it up so it doesn't become a grind. I also mix in
days of just stretching/flexibility. Good luck
 
#3
So currently the workout is to bike to work and it's not the distance - IT'S the HILLS here in NM. Some of the hills here are walk up even in my road bikes lowest gears. I wish I could make work closer or flatter, but no go. The best part of biking to work is there is no quitting the workout early.
 

binz

Platinum Member
#4
key is to be active everyday. Walk to store instead of driving. Take the stairs instead of taking elevator. Don't sit for over an hour straight at work if possible. Eat clean at least 80% of the time. Limit alcohol drinking to maximum of a few times a week. And for me, it's about hitting gym 5 days a week with focus on heavy lifting. Limit workouts to 1-2 body parts per workout. Try and get 20-40 mins of cardio in before lifting. Throw in random workouts once or twice a week like running the bleachers at your local high school or college with some track work mixed in.
 

MacFrisco

Diamond Member
#7
You're at a high altitude, I can see why you would be out of breath riding a bike up hill. Of course being cardio fit and eating right makes a huge difference, everyone has great ideas to make your body more efficient, but your lungs, heart, blood cells, etc., can only carry so much oxygen.

Try this before going up the hill, you can do this while approaching the hill or before the ride.
Try breathing deeply and often, sort of a hyperventilation, until you are almost dizzy, then go up the hill.
So, basically take a deep breath, fill your lungs, use your stomach muscles too, then exhale sort of like blowing out birthday candles but in very relaxed motion or like being relieved the job is done, repeat about 20 times or until you feel light headed... then go up the hill.
You should not feel stressed, you should feel relaxed, if you feel stressed you are not relaxing enough on the exhale.

The idea is to saturate your cells with oxygen before the task. I don't know if that is what is actually happening at a molecular level, but that is the idea and it works well for me.

Second, add electrolytes to your water before and during your workout, and I don't mean sugar filled Gatorade. I use VEGA Hydrator with 20 oz of water that I drink before and during a workout and even during yard work. It helps to increase my endurance and reduce my recovery time. Without an electrolyte balance, muscles fatigue faster.

Good luck, it must be nice to have such great scenery while working out.
 
#8
I may be saved by the weather and the tilt of the earth. We just had our first snows up on the tops of the mountains and as the morning gets later and later I won't ride outdoors in the dark.

Thank you nature for keeping me indoors and in the car.
 

MacFrisco

Diamond Member
#9
I may be saved by the weather and the tilt of the earth. We just had our first snows up on the tops of the mountains and as the morning gets later and later I won't ride outdoors in the dark.

Thank you nature for keeping me indoors and in the car.
Just get a mountain bike with snow tires...LOL.
 
#10
Shhh, don't let my wife know that exists.

I passed a few dedicated commuters in full winter wear in the wet 40 degree temps on my 12 minute commute. I look at them in amazement like rock star commuters. You would think they were a bunch of flat bellied young punks flipping their middle fingers at the oil companies, but most of them are AARP eligible. Perhaps they are radioactive mutants left over from the expansion of our nuclear arsenal bitten by a hot spider and now possessing commuter superpowers. I don't know, but it makes me feel better thinking that way.

I look forward to joining them one day even if I must submit to defeat on an ebike.