Hobbies and Passions in the Mid Atlantic forum: Sports and Physical Activities #2~July~2011

 
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Imagestormyla
Oct 5, 2011 11:28 AM CST
Name: Stormy
Valley Forge Pa
I Love MAM ~ So Happy Together
Bit, That Piyo sounds very interesting and like something that I would enjoy trying. If there is constant motion, it sounds like it might not hurt my circulation. I'm going to see if I can find a video on it somewhere.

OMG for the first time in all of years I've known him, DSO tried my excercise bike the other night. I'm glad that I didn't go down to watch him when he said he was going down there to do it. He managed a whopping one minute. I knew it would be hard for him. He has never smoked a day in his life, but he has breathing difficulties when exerting. I made no comment other than it was hard and you have to work at it every day.

Last night he asked me how long I ride it. I told him only 20 minutes so far. He remembers me riding the other one for an hour and a half a time and questioned me about that. I explained that it's a lot
more tiring working this one because it also does your upper body at the same time. Then he told me that his feet kept slipping off of the pedals and he might buy me some toe clips for it. Blinking

I had toe clips on my real bike because they really do help keep your feet on the pedals, but they also make pedaling for long distances much easier. Oh well, if they will help him stay on and ride it, I'll be fine with that. I'm still riding it now not using the arm handles because that one shoulder with the bursitis is still not 100% better yet.

I've been doing a lot of intentional stair climbing to make up for the lower aerobic effect. I'm up to about 10 continuous flights right now and then just about die afterwards. Hilarious!
luvsgrtdanes
Oct 5, 2011 12:12 PM CST
Name: Ronnie
Southeastern PA~Zone 6
I Love MAM~So Happy Together
They are offering a Piloxing demonstration class tomorrow night, combination kickboxing and Pilate's Blinking seems like an odd combo to me Whistling

Sunday they are having a Fusion class, 30 minutes of running, 45 minutes wights, and 45 minutes spin...whew I'm tired just typing it Whistling I may give it a shot, she said you don't have to run the whole 30 minutes, can walk it if needed.
It happens in a flash, but the memory of it last forever. It can not be borrowed or stolen, and it is of no earthly good until it is given away. So if in your hurry you meet someone who is too weary to smile, leave him one of yours, for no one needs a smile quite as much as he who has none to give...

Imagebitbit
Oct 5, 2011 12:28 PM CST
Name: bit
Eastern VA and NC
Zone 7b/8a
Stormy, occasionally poses were held for a couple seconds, but none of the long holds that yoga does. But, you might only be moving one body part (say, moving the right leg from under your chest to up in the air repeatedly while holding the rest of the body in a push-up position), so I don't know how it would be for circulation.

Ronnie, that Fusion class sounds great, though exhausting. I've really let my weightlifting slide this year as I've gotten more into spinning and running. I still climb the rock wall occasionally, but I'm sure my upper body strength has suffered.
Imagestormyla
Oct 5, 2011 1:06 PM CST
Name: Stormy
Valley Forge Pa
I Love MAM ~ So Happy Together
Ronnie, 2 hours of continuous exercise sounds like overdoing it to me. I think your body and joints might need a 2 day rest after that. It might be OK for people in their 20's, but for women past 40 I think joint wear and bone mineral depletion is definitely a factor that needs consideration.

The biggest detriment to my upper body strength is not carrying huge bags of soil amendments all over an acre of ground and not raking those huge beds out of leaves and weeds. No amount of weight lifting seems to make up for not doing that on a daily basis.
Imagebitbit
Oct 5, 2011 1:30 PM CST
Name: bit
Eastern VA and NC
Zone 7b/8a
Stormy, that's so true. In the year that I've not been lifting weights regularly, I've doubled the size of my garden and increased the season length over which I tend it, which has added a lot of workouts. I think functional exercises are much healthier than isolations, which is why I replaced my weight lifting with rock climbing in the first place.

Yeah, that kind of workout would require a rest day or two, definitely. But two hours, especially with it being broken up into segments of different exercises, doesn't seem excessive for someone in good shape at any age. Weight-bearing exercise (this includes walking/running and plenty of other things, not just lifting) is the best way to strengthen bones and keep their density up as you age.
Imagestormyla
Oct 5, 2011 2:43 PM CST
Name: Stormy
Valley Forge Pa
I Love MAM ~ So Happy Together
Well, when I think about it, I used to rake continuously for 6 or 7 hours at a time, but that's not as strenuous as say an hour straight on a rowing machine followed by an hour on an inclined treadmill. Sometimes I used to do that at the gym and would be sore in the hips and knees and elbows for a few days afterwards. I used to exercise strenuously every day back then.
luvsgrtdanes
Oct 5, 2011 7:05 PM CST
Name: Ronnie
Southeastern PA~Zone 6
I Love MAM~So Happy Together
Definitely breaks in between the running and the spin.
The instructor just turned 50, actually all of the instructors but a few, are over 40 some over 50.
I'm in better shape than some of the women much younger than me. I don't think age matters.
I think it's important to work out even harder as we get older especially weight bearing type of training like Bit said. More muscle means less fat and less chance for disease. Not to mention stronger bones, and as women we really need that.
It happens in a flash, but the memory of it last forever. It can not be borrowed or stolen, and it is of no earthly good until it is given away. So if in your hurry you meet someone who is too weary to smile, leave him one of yours, for no one needs a smile quite as much as he who has none to give...

Imagestormyla
Oct 5, 2011 8:00 PM CST
Name: Stormy
Valley Forge Pa
I Love MAM ~ So Happy Together
Well, there definitely is a point of overdoing it as worn out joints will attest. Yes, a certain amount of daily weight bearing exercise is good, but not too much.

Here's a good article that recommends frequency, duration and types of exercise to prevent bone loss in women.

http://www.athleteinme.com/ArticleView.aspx?id=283
Imagebitbit
Oct 5, 2011 8:16 PM CST
Name: bit
Eastern VA and NC
Zone 7b/8a
I don't think "too much" is a factor of age, though. If someone's out of shape or just hasn't done that type of exercise, they need to work up to it, but they can do just as much at 50 as at 25 if they maintain a routine. My husband has an aunt in her 60s who still runs marathons. Most women her age would hurt themselves trying to run even a fraction of that, but she's maintained her fitness by training consistently over the years.
Imagesallyg
Oct 5, 2011 9:17 PM CST
Name: Sally
central Maryland
slef employed writier
Good article
"If you bring joy and enthusiasm to everything you do, people will think you're crazy" W. Haelfeli, New Yorker cartoon
Imagestormyla
Oct 5, 2011 9:23 PM CST
Name: Stormy
Valley Forge Pa
I Love MAM ~ So Happy Together
Bit, it is not just a matter of staying in shape and being fit. Bones wear out over time despite efforts to prevent it. Most of the women I know that were all avid runners gave it up by age 60. Some would have liked to keep it up, but their doctors had advised against it. By that time they'd accumulated a lot of injuries and stress fractures. Two complained of sore hips from it.

I suppose that heredity again plays a factor in it, plus diet. But it simply could have been from years of over use. They had an assortment of chronic ankle, knee, hip and feet problems from the years of running too which led to all of them having arthritis in at least one of those joints.

My one friend's orthopedist told her that she was actually running her bones to the point that they were consuming themselves. She was losing bone mass on every scan which he had her take quarterly until she finally stopped. She ran everyday after work for 45 minutes a day for at least 25 years. She took up cycling after that.

I worked with a man who ran everyday at lunch until the doctor told him that if he didn't stop he might end up in a wheel chair. He was about 63 and had run daily for more than 35 years. He absolutely hated stopping it and started going to the gym instead.

Neither of those two had an extra ounce of fat on them. Neither smoked or ate an unhealthy diet, quite the contrary.

Imagebitbit
Oct 6, 2011 5:57 AM CST
Name: bit
Eastern VA and NC
Zone 7b/8a
According to the link you posted (and others I've read), cycling is a lot worse than running for maintaining bone mass. I don't doubt that a doctor would recommend it because it's lower impact, but not because it will help maintain bones. Adding weight training or impact sports to the routine reversed bone loss from heavy running or cycling in those studies. The bones build up to strengthen themselves against breaking, so the sports that build up bones are the same ones that, especially if taken too far too fast, give the greatest risk of breaks.

Of course heredity is part of it, as is diet. My mother-in-law, the younger sister of the marathoner I mentioned, has had both hips and one knee replaced (and probably needs the other knee done). She worked standing on her feet for years, but was never athletic.
Imagesallyg
Oct 6, 2011 6:43 AM CST
Name: Sally
central Maryland
slef employed writier
bitbit " The bones build up to strengthen themselves against breaking, so the sports that build up bones are the same ones that, especially if taken too far too fast, give the greatest risk of breaks."
Why, that makes such logical sense!!!!!!!
I'm a little diappointed that my current fave workout didn't rate very highly, but then again, overall strength will help prevent falls.

"If you bring joy and enthusiasm to everything you do, people will think you're crazy" W. Haelfeli, New Yorker cartoon
Imagestormyla
Oct 6, 2011 10:16 AM CST
Name: Stormy
Valley Forge Pa
I Love MAM ~ So Happy Together
Yes Bit, that's the real shame of the whole thing. All of the older people are doing a ton of walking and water aerobics which are helping their cardio, circulation and breathing, but not doing anything for their bones.

My Orthopedist told me that cycling is especially good for knees ankles, hips and feet joints not because it builds up the bones. He said that when working those joints in a non impact manner they create and release some substance that is a natural lubricant that helps keep those bones from grating against each other when in use. He said that inactive people never create it hence the excessive wear on those joints. Plus of course, it helps keep them flexible. It also helps keep down the inflammation from arthritis.

I think I'll stick with some stair climbing. It's readily accessible and I feel very empowered from it. Plus, I don't find it as boring as using an inclined tread mill. I had also read a pamphlet at the Orthopedist's office that said that for building bone mass one should never carry or wear weights while running. Apparently it is self defeating.

Actually a lot a exercise bikes have an "incline" setting, which is also good for building bone mass, so is walking uphill, something there is no shortage of around here. It's a real shame that heart patients are always advised not to walk up hills. I guess preventing a heart attack is more important than building bones.

My neighborhood has so many long steep hills that most of the time I would have to get off of my bike and walk half way up some of them. I never even saw any really hard core cyclists pedaling all of the way up them.

I always hate when it rains or snows and I would have to go over to the mall to walk. I find the sameness of the surface at the mall so boring and use every opportunity there to run up the steps, sometimes a few times in a row, just to break it up. I don't know why people are so fond of mall walking.
Imagebitbit
Oct 6, 2011 10:20 AM CST
Name: bit
Eastern VA and NC
Zone 7b/8a
You'd hate walking around here. We have no topography at all, being on the coastal plain. The highest elevation in town is the old landfill, and that's not exactly my favorite place to walk (but it's OK for sledding).
Imagestormyla
Oct 6, 2011 10:45 AM CST
Name: Stormy
Valley Forge Pa
I Love MAM ~ So Happy Together
Bit, there is something about walking in coastal and beach towns that even though they are mostly flat is not as boring as walking on an indoor surface. Maybe it's the salt or the smells in the air. The beautiful gardens you pass seem to help too. A lot of times I like to walk on the grass too to help with alternating muscles in the feet and legs, same as walking on the beach.

The mall is the absolute worst. There is a great big new strip shopping complex near here. It's a series of strip centers with covered promenades. One rainy day I drove over there to walk which was a big improvement over the mall, but it has no steps. There are some more inclines to the surface though.

I know when my niece goes out for a run or rides my bike around here, she comes back quickly and exhausted. Running in Manhattan, she is not at all used to the hills. She was very indignent one time when I seriously out lasted her on a bike ride. Hilarious! She thought that was completely impossible. Intellectually she knew that it was because I had worked up to being used to dealing with them, but I guess it was just too much for her ego. Hilarious! She also did not know how to pace herself through them to last longer for the bigger ones that laid ahead. Hilarious! Knowing the terrain was to my advantage.
Imagebitbit
Oct 6, 2011 11:02 AM CST
Name: bit
Eastern VA and NC
Zone 7b/8a
Yeah, my friends and I were taxed by the small hills in the race last weekend because we'd all trained here on the flat ground. There's definitely a different set of muscles used for climbing hills.
Imagestormyla
Oct 6, 2011 12:50 PM CST
Name: Stormy
Valley Forge Pa
I Love MAM ~ So Happy Together
Well, for next year you all will have to drive somewhere to practice running on hills. Thumbs up
Imagebitbit
Oct 6, 2011 1:43 PM CST
Name: bit
Eastern VA and NC
Zone 7b/8a
I've got a couple bridges I can run up and down, but I'm a bit scared to do it in traffic. I think I'll have to get over that fear, because it's a long drive from here to someplace hilly.
Imagestormyla
Oct 6, 2011 1:47 PM CST
Name: Stormy
Valley Forge Pa
I Love MAM ~ So Happy Together
Hilarious! Yes, some bridges scare the heck out of me just driving over them. Blinking Especially when it's windy out. Blinking Blinking

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