Post your daily exercise routine

Exercise & Fitness Exercise & Fitness: Chat / Discussions
1081

Couldn’t sleep so up early…boo!!!

On the subject of flexibility yes I believe I’m far far more flexible than I was decades ago. My second son has mobility problems and I carried him on my right hip for years, consequently when I eventually got around to seeing a chiropractor regularly I could only bend forward a little way and touching my toes was only in my dreams! I would have to put my hands onto my knees and carefully ‘walk’ them slowly down to my feet.

Nowadays I can sit on the floor, legs wide, and lean forward and kiss my knees!!
But my left side is more flexible than my right, as my right hip was mended ten years ago and has three pins holding it together. Why do they insist on calling them pins, they’re bloody great screws!!
On the x-ray you can see the threads!!

I do believe that flexibility is possibly more important than muscle strength as you age, though of course both are necessary for safe movement.

Forgot to mention two ‘fun’ exercises I learnt at a Mencap meeting (of all places!)…first one is to simply stand on one leg, see how long you can balance. Ideally close you eyes for a few seconds, I find this almost impossible! Now how is it that my right side is more strong and stable? I can only think it’s because of all the rehabilitation exercises did after my hip broke!
The second exercise is to rise up from sitting on a chair, the lower the chair/ stool the better, so no cheating with a high kitchen bar seat!
Rise up and down as many times as you can in 30 seconds. Try it!

Time for another cuppa, man it’s cold today!

1082

Sorry guys not enough time to give a report on this mornings frosty eight miler the justice it requires because I’ve been enlisted to drive my daughter and her lover (soon to be her husband…:-D) to Ilkley, about fifty or so miles as the crow flies. She’s rubbish at navigating…:cool:

You had my Heart racing there Ruthio when you described sitting on the ground with your legs apart and kissing…? That is so flexible, but at the risk of dragging this topic down to the pits that most threads end up on the forum I will go out and check my tyres for the journey ahead…

And Surfermom…Behave yourself…there are PM’s for that…;-);-):wink:
Seriously though, data to follow shortly.
I did end up having a decent enough run this morning but on the last half mile I did experience an annoying little twinge radiating from my left groin…I’ve administered a small dose of Ibuprofen, and I’ll keep an eye on it…:cool:

1083

Thanks very much Floydy, I shall give that a go. :023:

1084

Wow! This thread is really getting some speed to it now. New (or returning) members Ruthio, Swims and Mups are keeping the flag flying and opening things up in here for new conversation about different forms of exercise too, and that can only be a good thing.
Ruthio, keeping yourself flexible is the best way to ward off any major ligament injuries. I should do more stretching exercises myself as it’s always been part of my downfall and why I end up creaking so much I think!

I like that little recipe Surfermom, with the bananas and almonds. I’m not one for baking or experimenting at all but I’ll mention it to Mrs. Floydysaurus and maybe she will make me some. They sound delicious - and healthy too! Thanks :slight_smile:

Bob - Hope the drive went okay bud, great to hear that you still managed an early run today too. That’s dedication for you :slight_smile:

As for myself and as you know time is short during the week for me but I managed to fit in a brief workout this afternoon which keeps the joints in a moderately moist state of lubrication…

Tuesday, 6 Feb 18
DB press, incline bench:
10x22, 8x24, 6x26, 612x20, 12x20

Tricep extensions:
20x40, 12x50, 10x60, 20x35

E-Z bar preacher curl, low pull, close grip:
25x23 high reps

I didn’t feel very strong today for some reason and I’m not even going to note my time today as it’s embarrassing and I didn’t really feel that much up to a session in the first place as I was busy all last night shifting cases of footwear around at work. No harm done though and I’ll be back smashing things around on Thursday.

Take care all :slight_smile:

1085

Ruthio, you sound like such an awesome mom, transporting your little boy around at the cost of your own health.

What I like about that story, and is a very important lesson, is that, in a way, you defied gravity! While we tend to get less flexible with age, you became more flexible with determination. I do love that reaching stretch…it feels so good back to hip to hamstrings. Just ignore OGF and leave him to putting air in his tires :lol:.

Floydy, that was a nice go today! I do triceps every day that I do step aerobics because triceps are critical to surfing. Have fun slinging iron on Thursday.

OGF, nice job on the eight. I managed five in the oak trails. They have installed a boardwalk and viewing area along the 40 ft. high point but I didn’t dare stop to take in the vista for fear of blowing my pace. If I can do an 8:30 for the 10k I’ll be happy enough. The last half mile I went all out and was sucking all of the air in north Florida, but my recovery was super fast. The tiger did not catch me to today.

I am too much of a romantic to let it slide; how lovely it is to hear that your daughter is getting married! I am sure that the groom to be is a very fortunate man. Do they have a date? Is Mrs. Fox excited? Anyway, I hope you all made an adenture of it today.

1086

Hi

Three years ago, I could bend over and put both palms on the floor.

After my OP, I could not touch my knees.

I can now touch my toes and lay my first knuckle on the floor.

I have given myself until Easter to get my palm on the floor.

Yesterday I broke a half inch piece of pine with a punch, I am aiming for an inch by Easter.

It is a fact of life that I will never get back at my age to punching through a 4 by 2.

Such is life.

1087

I think we all wish we were as fit and agile as Bob is in his seventies. That’s pure inspiration to us all.:cool:

It’s just that rest period that goes against the grain with me, Surfermom. It’s rather strange that I can thrash myself silly at the gym with a monster workout, feel nothing the next day but 2-3 days later my limbs are shattered and weak. No matter, the rest does me good and I can always catch up again the following weekend - although that isn’t an ideal focal point, just training at the weekend; I become lazy!

You’ll get there sooner than you know, Swims. As I said yesterday on here, it’s all to do with goals and keeping that motivation going, and you appear to have both. Good luck :slight_smile:

1088

Swimfeeders, you are really coming along with your recovery with such substantial improvements. Would you talk more about your board work? How do you do this without injuring your hand? Do you have to have someone hold the board?

Floydy, that is really surprising that you have the delay in feeling the results of your lifting. I can only relate that to my running. If I have an unusually strenuous run, I usually run will the next day, but the day after that is usually the worst day of the three. I wonder why that is?

Oh, and Floydy, you are going to catch some heat as our favorite long distance man is only in his sixties :shock:. Unfortunately, you can’t outrun OGF so you will surely have to face him :079:. Actually, I know Bob well enough that it will roll off his back like rain on a duck :lol:.

The other night, Floydy mentioned Body Mass Indexes. I can’t agree with you more that neither weight nor BMI measures are all that helpful to athletes. When I was at my most fit, I weighed more than I do now, which in turn yielded higher BMI. I suppose measurements in combination with weight are a better indicator. I know that some people use caliper readings, but that is too labor intensive to do regularly, so I have found that a long-owned pair of jeans tell the truth better than anything!

Today was a rare off day for me. I became toally engrossed in a new oil painting, and between the good music playing through the house and a nice steady rain, when I finally looked up to check the time, it was 5 PM. Scrambling to dress for the occasion, I grabbed the keys and made my way across town to the nearest trailhead.

This time of year, migrating starlings fill the skies here by the thousands. About an hour before sunset, they gather in the trees beckon one another with an incredible din before falling silent and flying away in unison to sleep in the protection of the surrounding marshes. When I arrived to find that they were already chirping symphonically, I knew it was officially speedwork day.

In half mile increments I sprinted, slowed to my normal pace and then back to the sprints for another half mile. Unfortunately, I was having too much fun, and without realizing, the starlings had left, the sun was setting, and I was stupidly running in the unlit forest. While I am not easily frightened, apparently I had left my good sense in my coat pocket, leaving me with no other choice but to bear down and run like the wind. By the time I returned to the car, I had run only 3.5 miles, but I had done so at my best pace in two years. Maybe I wasn’t such a bad day after all!
http://www.pic4ever.com/images/th_running1.gif

Note to self: The clock, starlings, and setting sun are all good indicators that it will, in fact, get dark. Pay attention :lol:

1089

A very interesting and well written entry Surfermom, as usual. Thanks for the ‘Heads up’ on my sixty seven years of age, but as you rightly say, what’s a few years between friends…:102:
I agree, there are many signs in nature suggesting the time of day, and regular visitors to the great outdoors will no doubt have recognised them all at some point, especially the Starlings…I wonder if some of them might be the same ones from the blighty?

I might have been a little bit cavalier about the slight twinge in my right buttock following Tuesdays eight miler. During the last few hundred metres of the run, as I reached for a high kerb with my right leg, I was struck by a debilitating shock of pain that shook my whole body.
I staggered momentarily and was unable to bear any weight on that side. Momentum still carried me forward and gradually the pain subsided and I was able to complete my run at a much reduced pace.

Mrs Fox has been carrying a mother of a cold around for the last couple of days, and by Tuesday afternoon I was been overcome by the same virus (or whatever) probably a result of the run, but the 70 mile drive to Ilkley was still most enjoyable, and despite my ever diminishing energy levels I managed to survive. Wednesday turned out to be my worst day, with aching all over my body, and muscles objecting to the slightest activity, I decided to fight another day and not run this morning.

With pain radiating from my buttock (probably the damaged Piriformis) every time I put some weight on the affected leg, I might be out of action for a while, even when the cold has done with me. I hate to moan about my situation but it will explain my lack of running reports until I can muster this failing body of mine back into shape…Old Age Sucks! Although this problem has thwarted me on and off for the last forty years…There are worse things in life though…

Happier times ahead though, and I’m looking forward to August the fourth this year when I shall walk down the aisle of the village church and give my daughter away, and gain a son in law.
Quite a fit bloke, but he doesn’t run…We’ll see about that…:cool:

1090

Sorry to hear you’re poorly Foxy, get some VitC+zinc fizzies and take 2 or 3 a day for now, they really help.

http://www.boots.com/boots-vitamin-c-and-zinc-60-tablets-10149616

This morning I joined the local walking group over on The Common and we walked three miles, so I’m pleased about that :smiley:

This afternoon I intend to reward myself and collapse in the cinema to see The Post :smiley:

1091

Hi

My board work.

Nothing fancy, just pieces of off cuts between two metal chairs.

After I had my leg damaged I could no longer run, still cannot.

It took years to bend my knee even 5 degrees

The nature of the injury is such that I have to avoid twisting the leg, I can walk for miles on even surfaces, like boardwalks, but on grass and sand etc, not very far.

I still go backpacking in the Jungles, love it.

When I go backpacking I have to wear a full length rigid leg brace and literally have to drag my left leg, using my right for moving.

I was determined to return to work in Enforcement, very few disabled Enforcement Officers about.

I was introduced to a remarkable man, truly inspirational, and disabled himself, ex military.

His philosophy was there is nothing you cannot overcome.

You just adapt.

If you run you just die tired, never turn your back.

He introduced me to a form of Self Defence, based on Shotokan Karate.

No fancy things at all, nothing like the films.

The one step technique, no need even to step, just slide a leg forward.

Let them come, move inside and hit them, just once.

It relies on solely on speed, technique and the element of surprise.

They expect you to back away from a swinging baseball bat or knife, instead to slide inside and hit them, just once, and down they go.

You learn speed and a straight hit, your entire body weight, and you are moving forward, is on one knuckle, your wrist, elbow and shoulder are locked.

End of story, you do not have to be big and strong, even a tiny body weight, moving at speed and fully focused on one knuckle will put a rib into their lung.

If you hit their throat, they go down and die, choking on their own blood.

Best to avoid their throat, just go for the chest.

I am still getting fit after my Hospital Infection.

Today I have been changing the water in my big tank.

I have been lifting 25 kilos of water in one hand, and carrying it 15 metres, ten out, ten in.

I am shattered, but I have done it.

A small victory for you fit ones, but a big one for me.

1092

I’m loving this thread at the moment. All these new faces. Well, not new to the forum but new in here. It’s brilliant that you are all showing an interest in looking after yourselves. We try our hardest to keep ourselves fit as our health is the most important thing in life and it’s great to see you all and hear about what you’re achieving; big or small, it’s the effort that counts – keep it going!:038:

Swimfeeders – I was pretty well knocked out by that last post of yours and the techniques you can use there for basic but very useful self-defence. That’s some explanation and one I should maybe remember if I’m ever walking around in a dark and strange area. I have certain skills I could adapt myself as you have to be on your guard, but I do like your scenario. I just hope I never need to use it!
By the way, you’re doing very well with your own gradual fitness and getting back into a sort of routine. It will come mate, just persevere with it as you know you will.

Surfermom – BMI is probably a good thing for general folk who are overweight through eating and being basically unfit for whatever reason. You are spot on about it not working too well for athletes such as us (!) who may put on weight in a muscular way. If only the NHS (or your equivalent) could understand that. When they told me I was “borderline diabetes” a couple of years ago I looked at them in disdain. When they started prodding around my midriff and asked me how much ab work I do and then were using the calipers on my arms and thighs, they soon backed down when those crocodile clips could barely pinch the skin! Waste of time. If the belt still fits in the right notch, I’m happy!:081:
Oh, and you must post some of your paintings on the forum – I’d love to see them!:cool:

OGF – Firstly, Bob, I do apologise for putting several years onto your age. I was certain that I had read somewhere you were in your early seventies. I apologise unreservedly, and looking at your photos there is no way it could be possible anyway. You’re still only a boy, buddy!:026:
Take it easy with over-exerting yourself for a while though mate. What with the leg issue from the other day and now obtaining a virus. The body needs rest on these occurrences but I’m sure I don’t need to advise you on that. Hope it passes soon matey.
Oh, and congrats to your daughter – a very nice wedding (and speech!) to look forward to in August.:088:

And Ruthio – Great to hear you’ve joined a walking club. That will not only keep you fit and active, but you’ll meet some exciting new friends too. Hope you enjoyed the film today.:cool2:

To my own routine, and I was beginning to feel like I was getting stuck in a rut with my training programme; same stuff, week in, week out. They say “If it ain’t broke, don’t fix it” but when it gets to the point where you become set in your ways then that can be potentially dangerous to the physical and mental state, so it’s best if the body and mind have a short, sharp shock sometimes.:shock:

Having said all that, all I will be changing for now will be to allow (or force?) myself to almost ditch all high strength exercises in favour of utilising high repetitions a lot more – in fact almost totally in my workouts for the foreseeable future anyway.
Why am I doing this? Because I need to get into the mindset that I’m not a spring chicken anymore and I need to listen to my body rather than beat it black and blue struggling for more strength. I have tried to adopt this method many times but I keep going back to going heavier and heavier and what is the goddamn point?! At 53, why do I need to get stronger anymore? Well, it’s because I’ve been committed to bodybuilding/strength training for almost thirty years and it’s difficult to give in, simple as that.:confused:

…But I don’t see it as giving in. I see it as being realistic and sensible. I can train just as hard and effectively using light(er) weights and high reps. Muscle will not disappear overnight. In fact doing high reps to failure on several sets can actually define and build the muscles so that the bulk is actually stripped away and they become harder and more sinewy, together with very good definition and in the case of biceps, a better peak. Plus my abs may even begin to start showing through again – we can only hope!:cry: But that’s down to me and my diet I guess. It’s better to be fit, lithe and active than a lumbering, bulky wreck isn’t it?

So that was the plan from today with a trial blueprint session for the legs.
I’ll be doing three sets per exercise (perhaps more for other body parts) with a mid-range weight and doing as many reps as I possibly can in each set until I feel that ‘burn’, or ‘to failure’. Then after 1-2 minutes rest it’s on to the next set and so on. Here’s how the first one went:

Thursday, 8 Feb 18

Incline press:
40x150
34x150
31x150

Ham curls, seated:
64x35
46x35
33x35

Horizontal ‘sled’ press:
23x150
25x150
19x150

Adductor:
27x60
22x60
12x60

Abductor:
28x60
24x60
20x60

That was enjoyable. I was surprised how many reps I could achieve to be honest, but if you set yourself targets, you get there. I worked myself to the limit and felt like I’d accomplished my goal. What’s more, it only takes about half an hour because you don’t need to keep changing and adding weights which is a bonus for me when I don’t have much time in the afternoons.

Thanks for reading :cool:

1093

Foxy - Sorry to hear you’re not feeling too good at the mo, it’ll pass petal, it’s just bloomin’ miserable till it does.

I learned something interesting from your thread when you mentioned about Piriformis.
I hadn’t heard of this muscle, so looked it up, and it described exactly what has been happening to the right side of my bum for the last 3 or 4 weeks. Wakes me up at night too.
I was worried it might be my hip, but it came on quite suddenly so I doubt it. It feels like somebody is screwing up a muscle tighter and tigher in my right buttock, but I didn’t know what it was called.

A Chiropractor told me to the do the exact same exercise I just found on google:
Lay flat, knees bent, rest right ankle over the opposite lower thigh just above the knee, then gently pull the right knee over towards the left shoulder. You can really feel the pull in the right buttock, so go easy.
Then do the same with the other leg.
Have you tried this?

I also use one of the dogs tennis balls and that is really good too.
Stand by a wall, put the tennis ball on the painful area and squash your bottom against the ball - gently - then just roll your bum round and round, pressing the ball into the painful area. I do this for a few minutes a couple of times a day.
It really does help.

I’ve had chiropractors do this to me with their elbow joint to get into deep muscles, but you can do it to yourself with a tennis ball.

Hope this helps you a little. Get well soon. :slight_smile:

Oops, nearly forgot. I bought one of these PainGone pens too use too. So now I do the tennis ball and the pain pen before bed, and I’m find it really does make a difference.

Floydy

Been trying the exercise you said in the mornings, the one about standing with toes against the wall and stretching up - remember?

I came across a slight problem - I’m not quite the same shape as you. :smiley:
If I put my toes against the wall, I squash me boobs - you wouldn’t have that problem.
I have to put my toes a couple of inches away from the skirting, then I can stretch without squashing anything.
Is that OK do you think?

1094

Having a drink in each hand does it for me Mups, my half litre snatch is still a joy to behold, I could have been a contender, but I peaked to early so I was dropped from the drinking team.

1095

Exercising the arms with two pints is probably what arm wrestling pub teams do, so yeah that’s keeping you fit I suppose. Just as long as it’s Guinness in the glasses!

1096

Haha! Mups, I didn’t think of that. Ladies certainly do have a disadvantage (or an advantage?). Yes, I’d say a few inches away from the wall would work just as well…depends on certain things, mind:roll:

1097

A drink in each hand is a balanced diet in my book :lol:

1098

Maybe why my arms are the best part about me. Must have got a head start all those years ago!

1099

Thanks Floydy. :slight_smile:

Rehab! Behave yourself. :wink:

1100

Someone break the bad news to Rehab that his liver is not a muscle.
http://www.sherv.net/cm/emo/laughing/laughing-dog-smiley-emoticon.gif