Question for you over 40-50ish lifetime exercisers

B

briee

Cathlete
A conversation arose at our Tae Kwon Do class the other night. Our instructor is 47 or so and stated that his body gets much more sore now than when he was young...workouts are tougher, recovery takes longer etc.... Okay so this makes sense, but I was wondering what you women who are upper 40ish, 50ish age group have to say.

Do you feel your intensity has maintained itself from when you were say maybe 30 or so (or has it increased of dropped)? Do you feel like your workouts can be as intense? Do you feel like your recovery time takes longer after tough workouts? Do you feel like there is more or "significantly" more DOMS? I was going to address this thread to Diane Sue or possibly Kathryn (I was thinking you were in your upper 40's Kathryn) as I know you guys are pretty intense with your workouts, but then thought other's could give some advice as well.

I would like to think that I can continue the intensity as I age, but realize that we have to get old sometime. Guess I'm hoping that I'm not just "wishful thinking". So....I'd appreciate any thoughts you have.

I personally feel better than I've ever felt in my whole life and I know I have more muscle etc...but lately I've been a little more "achey" after workouts and it got me wondering whether age has a lot to do with it (I'm 39 soon to be 40). Cathe and the girls don't look like their in any pain at their age :7 :7 :7 !!

Thanks

Briee
 
Not Kathryn or Diane Sue ... but I am 47. Because of arthritic changes in my knees which have been steadily getting worse the past couple of years ... :( I have had to cut back on high impact. No more steps above four inches, and even that is becoming bothersome. Oh well. Low Max is almost here, right??? I'm ever hopeful ... In the meantime I'm using other instructors for cardio to keep the heart rate up, and the jumping around down. It's working fine for me. In fact, I couldn't be more thrilled with it!! I'm also very into Pilates, yoga, core work on the BOSU, and balance work a la Janis Saffell (Brand New Butt and More, and Brand New Butt Plus Pilates) and Kari Anderson's "Angles, Lines & Curves II" these days. If I could find a decent rebounder workout I'd get that one too! These kinds of workouts still make me sweat, and it's of course much easier on all the joints, while also working the all-important stabilizer muscles. Core Cardio and Core Strength (Tracie Long) are doing the same thing for me, without the impact and stress of so much jumping and high-stepping.

Yes, I am finding it much nicer to workout without feeling like I have to kill myself with endless jumps and pivots and stepping. It was growing old, I have to honestly say. When I strength train I still lift as heavy as I always did (and my mainstay for strength training is still Cathe!!), but I'm basically standing still so it's no impact.

For me anyway, it's not really the intensity of my workouts I've changed, but rather the FOCUS. Hope this makes sense!!

Carol
:)
 
(I was thinking you were in your upper 40's Kathryn)

Kind of scary to see that in print! And here I thought I came of as younger than that! ;-)

I have noticed that I do need more recovery than when I was younger(but I'm also doing tougher workouts at times, like P90X). I also now prefer "non-killer" cardio workouts (though I never liked "killer" cardio workouts anyway, somehow I was convinced that I needed to do them at least some of the time) and workouts that stress balance and core work and functional fitness are more appealing to me than heavy weights all the time (though I do like those as well).

Though it may not be that my older body needs that much more recovery, but that I've finally listened to it more and that I've always needed more recovery than I sometimes get. P90X was a real eye-opener for me in terms of rest vs. work. The weight workouts are tough, but you only do each body part once a week. I was afraid that wasn't enough, but after needing extra sleep and rest the first three weeks (and many other people on VF doing the P90X rotation did as well), and incorporating yoga and stretching days, and doing only moderate cardio, I got in great shape and was stronger than ever (seems like it's time for another P90X rotation!).

Another factor in needing more recovery, IMO, is general life stresses. When you're in your 20's, besides having more intrinsic vital energy, you also have fewer responsibilities that sap energy (like more job responsibilities, or family, etc.).
 
OK, not to want to be disagreeable, but for me, there has been very little change. I too am 47 (When's your birthday, Carol? Mine is August 6).

I have never been overweight at all, have had only one child, have worked out in some way or other since I was 17, but also broke both legs in a car accident and have some joint issues from that.

I think my knees do get a little teensie bit more sore more quickly than when I was, say 25 or 30, but not much. I have a lot more muscle than ever before. I am stronger, in very good cardiovascular condition. I have just as much energy, although I do get tired earlier in the evening and can't drink coffee after 4 pm.

I don't feel like I need more recovery. But I do expect the other athletic shoe to drop at any time. I'm careful, watchful and prudent. No more running on pavement. I decided not to train for a half marathon or a triathlon, whereas if I were now 25 I probably would.

So I remain yours, hanging in there,

Liane
 
I feel like my workouts are as intense if not more so than when I started. I just do not spend the hours at it I did. There was a time when I was doing things like all of MIC & all of Bodymax in one long workout and no rest days. I am just paying more attention to what is safe as I know there are overuse injuries out there and the body needs time to recuperate. I have not had many. I try and do intense cardio 3 times a week and I am actually lifting heavier even in the last year than previously. I have tried to hang on to a couple of lighter workouts thinking maybe someday I will have to cut down, only with a fight though:7 Actually when I did such long intense workouts all the time I was exhaused much more and did not realize maybe I was doing to much.
Diane Sue
 
Briee I'll be 40 in June! I'm actually doing more now in preparation for my 40th. I told DH between Cathe Camp and my approaching birthday I wanted to be in the absolute best shape I could be in. He's been helping out with the girls more in the evening so I can squeeze in every possible workout.

I think of this often too, but remind myself that Cathe is a teensy bit older than me (us), so I'm going to try and plug along behind her.

I agree with Kathryn about P90X, I was worried about not working out enough, but it really boosted my muscles and introduced me to yoga. SO...to make this rambling stop...I see the future full of more weights & yoga and maybe when the body tells me, less high impact (Imax and Imax2).

Sam
 
I'm 43 and I find that I'm working out harder now than when I was younger mainly because of improved fitness levels. I'm a brown belt in TaeKwonDo and have class 3-4 days per week in addition to running and doing Cathe strength & cardio. I have noticed that my muscles don't recover as quickly so the main thing for me is I need to stretch much more now otherwise I will be more stiff and achy. I usually tack on another 15-20 minutes of stretch after class or a Cathe workout and don't hesitate to take an extra rest day if needed.

JJ
 
I am 45...and have exercised forever it seems...:)...I agree with the comments about P90X and after trying Yoga for the first time ever I try to do it at least once a week now.

The first thing I noticed when I turned 40 had to do with running. I had a tendency to get injured more. I had always lifted weights to help prevent injury, but probably do to the fact that at 38 I started running marathons, the distance can catch up with you. So although I can get in some very intense workout besides long runs like 18-22 miles on Sundays while I marathon train I just have to be more careful and listen to my body. I recover from workouts as well as always and even at 45 I enjoy being sore from a hard weight workout. For me the key is stretching and I try also to get in a massage every 3-4 weeks.

I have also radically changed my diet and for the last 6 months I do feel better than I have in years. Like I have posted before it's all in finding what works best for you....so....bring on 50....I'm ready!!!!


:+ :7 ...Carole
 
Hi Briee! I turned 51 in Oct. I'm going now w/elbow tendinitis which doesn't seem to be leaving any time soon. On rainy & very cold wintry days, I feel it more in my joints. I workout even more intensely now than I did when I was in my 30s. However, I have noticed I do need a little more recovery time as I age. That's why I'll workout intensely for 3 days & take a day off on my 4th day & then pick it up again intensely for another 2 days & then take a day off. I used to workout 6 days but now I find it less stressful, more productive working in more rest days. I'm also leaner now than I was in my 30s too so that's a plus. Everyone's different though. You have to find what works for you. Also, I've found that I have a NEED to do yoga every week once a week too to help w/flexibility. HTH, Kathy:D
 
I'm not in my 40's yet, and my experience isn't really fitness related. But I had bunion surgery on my left foot when I was 29. It involved breaking the bone, removing a little piece and pinning it back together. I was in a cast for 3 weeks. I had the right one done 5 years later and it was a much worse recovery.

I did see a little woman in her upper 70's on Oprah once. The topic was lifetime fitness. This lady said that she's always very stiff in the morning when she wakes up, but does a little step cardio with light weights and it takes all of her achy-stiffness away for the rest of the day.

I guess you'll (we'll) just have to see what happens as we get older and make the necessary adjustments. Maybe lower the impact, but increase the intensity. Maybe as Cathe gets older, she'll make more videos like Low Max.
 
This is an interesting post. I'm 52 and have been wondering if I can still work out like this when I'm 60! I hope so. I went for a period of about 10 years that I stopped working out, and started up again a year ago. I love doing the intensity series tapes, like Boot Camp. This morning was Muscle Endurance. I don't recall ever working out as hard as I do now or being in as good a shape as I am now. If I ever was in shape like this, I probably didn't appreciate it. I don't seem to find the need for a longer recovery time. However, I will say that after a year my tennis elbow is finally getting better, and my achilies tendon is bothering me. This probably wouldn't have been in issue in my 20's. So I think the only problem I'm finding is injuries. But then again, I never lifted weights or worked out as hard as I do now.

Margaret
 
I started running as a young adult, then moved to aerobics in my mid-twenties, and step aerobics and Tae Bo around 40 (I'm now 47). I've always experienced DOMS when I do a new workout or a workout I haven't done in a while, and I love to shake up my workouts, so soreness is not a rare thing for me. In fact, I almost relish the DOMS as a sign that I have done a great workout! I workout a little less than some of the posters (when my schedule permits, I do 3 days on, one day off, 3 on, one off, etc). I have to travel a lot, so I do have weeks where my exercize is irregular. I think I'm in the best shape of my life. My 23 year old son (a former soccer player with troublesome knees) thinks I must have great knees (he hoots and winces when he sees me do the forward jumps in Cardio Kicks), since he thinks all the high stepping and jumping ought to be killing my knees, but they haven't. I just make sure I do a lot of hamstring and quad stuff, which I read is good to prevent knee injury. And, as I said, I really vary my workouts, which may prevent overuse injuries. So, the answer to your question is that so far I feel really good -- but perhaps not having been an athletic child has saved me from age related injuries and problems. I also take glucosamine and calcium supplements. It has been a real encouragement for me to see that so many of Cathe's fans are my age! I hope our generation is redefining what "middle-aged" looks and feels like.
 
Another note here. Look at Jack Lalanne. I am sure he has had to slow down some but is still in great shape for his age. I have an aunt that I talk back & forth to via e mail on fitness. She is 62 and jumps rope and does her total gym. When she came to visit she used my Bowflex, wanting to stay in shape for the weeks she was on vacation. I think we have a long time before we lose what we have gained. I am sure there will come a point where we all have to eventually slow down.
Diane Sue
 
Hi Briee! I am 49 and like some of the others, I workout pretty much the same (probably more) as always. My only problem is I have a knee that bothers me because of all the running I used to do. So to prevent issues with that, I cross train. So instead of running or stepping for all my cardio, I mix it up and alternate step, kickboxing and running. Other then that, I have no issues with impact - I'm stronger then ever and 49 is just a number to me. I personally don't feel my recovery is any different then it ever was, but I am smarter about how I workout. So I don't try and do 5 intense days in a row. Maybe I do 2 or 3 intense days and then a light day and then another intense, etc. Also, I incorporate more stretching and yoga then I used to. I think from a home exerciser perspective, we have so much more available to us then ever before so maybe we make better choices for ourselves. Also after working out for a lot of years, I (all of us I'm sure) am more in tune to my body needs. So I can tell if I should take a rest day or if I need more cardio, etc. I listen to my body.

Jo
 
I want to jump in and thank ALL of you for your very helpful, informative, and encouraging responses. I was a little worried after having that conversation in our Tae Kwon Do class.

A few questions: Carole..in what way did you radically change your diet this past year?

Diane Sue...do you feel that you would have achieved your incredible "muscle achievements" (shoulders and definition :7 ) if you would have consistantly worked out without doing "those years" of double-super workouts that you described. In other words...I'm wondering if the only way to build serious muscle is to spend a period of months/years where all you do is concentrate on muscle growth. I don't know if I'm describing this right. Do you need to spend a few years of "really working hard" and then you can drop back to maintain what you have built....okay maybe that made more sense. Or will you eventually achieve this if you just do the normal workout with a good intensity level over a period of years? (I'm open for anyone who may know this answer).

Kathryn...very insightful..thanks so much for the response. I believe that I may feel a bit more achey lately because I'm pushing myself so darn hard. I've just entered my third cycle of the P90X, but this time I'm doing Chest/Back and Shoulders and Arms the first week and then the following week I'm doing Chest, shoulder, triceps and Back and biceps. I'm going to alternate these weeks to keep the muscles confused and I'm trying to lift REALLY heavy and I take longer breaks in between sets. I'm also doing two heavy leg days in the week and the rest will be cardio/and yoga. I'm still stuck at my current pullup level, I just can't seem to advance past the 5-7 reps. Do I owe you $5 yet???

Mogambo.....this is what I WANTED to hear. I hate thinking that I'll have to drop intensity!!! Makes me crazy just to contemplate this happening.

AND you guys ought to be incredibly proud of yourselves for the exercise levels that you are maintaining. I just got an email from some old friends of my dh in Pennsylvania describing their families and health. One is on disability for back problems and all had reoccuring health issues that they were complaining about. That was the bulk of the email and it made me feel sooooo thankful that I'm working out and feeling better than when I was much younger and that God has given me the ability and will power to continue. I believe what we have found here at Cathe's site is the fountain of youth....YES???

Briee
 
Oh one more thing and then I'll shut up. I noticed the reoccuring mention of yoga/stretching. I think this is exactly why the P90X has helped me - it's not necessarily the P90X BUT the YOGA. I have realized that I HAVE to have this day somewhere in my week in order to avoid the back and neck problems that I was having. And I STILL hate Yoga...it's just a necessary thing that I have to learn to live with I guess.

Okay I just found this interesting and had to mention it...thanks again.

Briee
 
Briee....6 months ago I went Vegetarian, which led me to Vegan actually....except for the occasional whey protein powder. I had been so worried about not getting enough protein due to the Zone diet. I started the Vegan WOE at the same time I started my first P90X rotation. Lost the weight I had gained the last 3 years and had great results with P90X. Now I don't worry about the amount of protein I eat as it is usually about 60-80 grams a day compared to the 120 grams I ate on the Zone. I do still beleive that having my fruit smoothie (with protein powder) within 30 minutes of my workouts does help in muscle recovery....

Great question to ask Briee and I enjoyed reading all these fit womens posts...:)...Carole
 
Very interesting thread. I'm 47 and also don't need to slow down or get more recovery time. I had to make changes though. I had to quit long distance running and years of marathoning due to a developping of arthritis of the right hip. So.. life gives you lemon, you start making lemonade. I switched from high impact to low impact and now I get get the same intensity as running from tons of rowing, elliptical running, biking, nordictracking etc, everyting that is no or low impact. With lifting I really don't need more recovery.
I need more sleep though! :) Mari
 
Carole, very interesting. I have been meat and dairy free for 5 years, except for the last 6 months, I've been adding in whey protein shakes too. I was having a hard time building muscle which I'm finally doing, slowly, but surely.

I can't believe you went vegan the same time you did the P90X, are you nuts??? Tough enough without a food change.!!! You're amazing!!

Briee
 
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