Fit and over 40 people: what's your regimen?
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Anonymous
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I'm 42 year old woman and while fit, have noticed that I get injured more often now. I hate getting sidelined for a week or so at a time because it prevents me from training for races/events.
I was hoping that other over 40 people could share some of their regimens. I'm trying to figure out how I should modify my fitness/nutrition routine to prevent injury (I usually get runner's knee or extreme lower back pain) My current regimen: Work out 45-60 minutes a day (5X a week) 2 days of strength- free weights and body weight 2 days of pure cardio- Soul Cycle (1 day), running another (road running- 3-5 miles max) 1 day mixed- elliptical & strength yoga- once a month (in a good month) sports massage- once a month (started this after the 3rd injury on 5 months- seems to be helping) Sleep: 6.5 to 7 hours Nutrition: pescatarian- 1700-2000 calories a day (depending on day) Thanks very much for your advice! |
Anonymous
| Do you do a rest week with lower volume / intensity every once in a while? |
Anonymous
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5 days Crossfit (1 hour class), 1 day gymnastics class (1.5 hour), 1 day yoga (2 hours)
42 year old female and have never had an injury. I think yoga and gymnastics help. Lots of stretching. Perhaps try to get to yoga once a week? |
Anonymous
| I'm a guy. I walk 5 miles a day. That's my exercise. Generally watch what I eat, don't like counting calories but if I gain weight I do count calories going to 2000 calories a day until I get back down to my desired weight. |
Anonymous
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Approaching 50 here and I've only had one injury, a few years back. I've resorted to limiting high impact activities. I run less than you do - only on the treadmill and often doing run/walk rather than constant pounding and only once a week. I do a lot of low impact HITT, controlled movements like pilates and dance, and lots of stretching. Ido weights a couple of times a week. I have to be careful with weights - very conscious of form and of what my body is telling me. Every now and then I have to lower the weight I'm using if something feels off.
Basically, at this age, I just don't throw myself at my workouts with abandon, lol. Everything needs to be more controlled. And more often than not I limit my harder workouts to 4, rather than 5 days a week (other than walking; that I do pretty much every day). |
Anonymous
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OP here. Rest week- haven't tried that. Will definitely do that. Yoga 1x a week- that as well.
Thanks so much, all. |
Anonymous
I think I found my soulmate! I'm a girl and walk 3.5 miles a day (treadmill). I eat what I want and don't like counting calories. If I feel bloated or my clothes don't feel quite right, I watch my portions and cut out snacking until I get down to my weight. I've maintained my weight within 3 pounds for over a decade. Just recently started to have aches and pains...joint pain in knee and hip. Got gait analyzed and was wearing the wrong shoes. I over pronate on one side and wasn't stretching adequately. I was doing 5/miles a day and it was just too much for my body. I'm 46. |
Anonymous
| 47 Boot Camp 5 days a week: 2 days Lower Body Workout, 2 days Upper Body Workout 1 day Cardio; Training for MCM 1 long run on weekend. |
Anonymous
| I'm a 50 year old female. I lift heavy weights 2X a week, and I run 5 miles two or three times a week. Lots of stretching. Keep my calorie intake around 1800. Good luck! |
Anonymous
| I am 41. Fit. Athletic. However my back has been giving me issues now for a few years. I cut back on the running. Bought a road bike and do that 1/wk. I also thought myself how to swim 'properly' and do that now 2/wk. Finally I have committed to doing some yoga and pilates classes. I am hoping this helps. |
Anonymous
| 42 woman, one young kid and do crossfit 3 times a week and yoga at least once a week. I get a lot more aches and pains but try to do a lot of foam rolling ever single day to keep things a bit more loose which may be helping. And foam rolling hurts like hell but then I do feel better afterwards. |
Anonymous
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Run - 45-60 minutes 3 X per week
Swim - 1600 m 2 X per week Karate class 2 X per week If I am feeling sore and tight, I sometimes throw a yoga class in on Sunday afternoon. (I run on Sunday morning.) |
Anonymous
You are2/3 of the way to a sprint tri! |
Anonymous
Another 42 y/o pescetarian here. I have found that the only way I can avoid injury is by working out every other day. The activities you are doing look great but if you keep getting injured, your body is saying it's too much. I have found that with my healthy diet, working out less frequently did not affect my weight. 5' 8" 123# |
Anonymous
| 40yo female here - cardio almost every day - elliptical 45-60 minutes or running 2-3 miles either at the gym or outside. Lifting dumbbells every day - squats, lunges, pecs, etc. Never had an injury (knock wood!). Always been +/- 5lbs of adult weight my whole life. Healthy eating, no smoking/drinking/drugs/prescription drugs/caffeine. I must say, though, I weigh myself every morning and if I notice the weight creeping up, I will try to eat more cleanly the next day, so I do keep my eye on things. Much easier to maintain than to lose weight! |