Athletic performance in your 40s?

[Foggy_Goggles]

https://www.youtube.com/@yogawithadriene

https://www.youtube.com/@fitnessblender

Here are a couple youtube channels I like. Post 'em up if you got some. Also, for the eating, keeping a food journal can be a great start. It holds you accountable for what you eat. I like cooking so making menus and having healthy leftovers work for me. Some people do well with the prepared foods like Factor.

[The SnowShow]

Excellent^^^
Yes, please post any YT or other info. Great thread.

[leroy jenkins]

So I've kind of figured out something that works pretty well to build fitness as you get older, maximizing explosive strength, and endurance of such, while minimizing impact on your joints. I'm only 38 but with over 2k days on skis on these knees longevity is definitely on my mind.

The basic principle is building endurance into your fast twitch muscle fibers, which some people say isn't really possible, but they're wrong.

The more detailed version is that balance training, although it doesn't build a lot of muscle, works your fast twitch muscles. If you do large volumes of balance training, but mix in just a bit of explosive and strength training, it builds that endurance into your strength explosivity etc.

What this looks like in terms of exercises, is I do my squats as 3 separate super sets while balancing on the flat side of a bosu ball. Basically before and after I do my squats, I do a few minutes one legged yoga on the flat side of a bosu ball, jumping off with one leg and landing on two legs on the dome side of another bosu ball when I'm done. Then the squats are also done balancing on the flat side of a bosu ball, in typically in a large superset that consists of sets of 12, 10, 8, and 6. Mixed in between these, while still on the bosu ball, I do sets of a dozen different shoulder and back exercises. I do three of these supersets a day. They're always the same 12 10 8 6 squats, but the first of the day is a 5lb dumbell in each hand, with 20 reps each of the shoulder and back exercises. The next two can vary a bit but are typically something like 12 reps each of the upper body stuff with 12lb dumbells, and the this is 10 reps with 12.5 lbs dumbells.

In between every single exercise I do a log roll on a foam roller. So three times a day I do one leg yoga on a bosu ball, jump off with one leg landing on two legs on another bosu ball, then log roll, and repeat this process on the other leg. Then squats and upper body for roughly 15 minute super set while balancing on a bosu ball, jump off, landing on another bosu ball, lunges, log roll, then repeat the one legged bosu ball yoga/jump/log roll on each leg.

So while you're under load doing strength training while balancing for 15 minutes straight, and also working in explosive strength with the jumps, and endurance of fast twitch muscles with the log roll, the overall strain on your joints is minimal.

Often I feel more bounce in my step after working out than before.

Of course theres also cardio, pushups, abs, etc and I do my two legged yoga poses like warrior, etc with each foot on the dome side of a bosu ball, and I also do the log roll between all those things, but this is the meat of my daily workout and I can just feel so much more energy endurance and explosivity from it. No matter how tired I am I retain a lot of strength to maintain correct form when skiing biking running etc and no matter how tired I am, I always feel like not only can I keep putting one foot in front of the other, but always have just a bit more gas left in the tank for explosive strength left as well.

You don't have to do the exact same stuff, but I've found the principle to be very sound. Especially as we get older, the balance reaction time etc become harder to maintain. One note, from what I know you should always do squats on the flat side of a bosu ball. The dome side is great for jumping onto, and other things, but if you do squats on the dome side, your posterior chain will fail to activate, leading to weird imbalances and knee pain in the long run.

I hope this helps someone.

[jackstraw]

Agree, I'm an endocrine/testosterone nerd, have been for a very long time. Exercise, sleep, lifting, cycling, sun in the meantime. Honestly, overt fear/anxiety/depression of cancer recurrence is probably doing more to kill my T production than anything else.

I have zero interest in TRT honestly. Secondary cancer risk is a thing post chemo, plus I think T is over-prescribed big time.

I like the way you're thinking Track! Fkna!

And whoever said Vitamin D up thread, yeah I supplement with that (because the sun doesn't shine in NH...often) but don't forget the zinc. They go hand in hand.

[Trackhead]

I like the way you're thinking Track! Fkna!

And whoever said Vitamin D up thread, yeah I supplement with that (because the sun doesn't shine in NH...often) but don't forget the zinc. They go hand in hand.

About a decade ago I read studies that seemed to show a correlation with seasonal vitamin D levels and testosterone in young athletic males. Briefly looking at a few studies on my phone, seems recent evidence for correlation is limited. Seems current evidence is mixed/nuanced.

[jackstraw]

About a decade ago I read studies that seemed to show a correlation with seasonal vitamin D levels and testosterone in young athletic males. Briefly looking at a few studies on my phone, seems recent evidence for correlation is limited. Seems current evidence is mixed/nuanced.

Yeah, I'm not sure about the fitness aspect, but just general overall health. It's all tied together.

Especially with me, there are links between northern hemisphere, vitamin D and MS, but it's inconclusive. Being Irish doesn't help either.

[Trackhead]

Yeah, I'm not sure about the fitness aspect, but just general overall health. It's all tied together.

Especially with me, there are links between northern hemisphere, vitamin D and MS, but it's inconclusive. Being Irish doesn't help either.

Yup, there's a good "MS map" that certainly correlates with latitude/coastal climates. I remember researching that a bit when I lived in Coastal AK in the dank and perpetual rain.

[bagtagley]

Re: Voltaren/Diclofenac

Had a visit with the nephrologist and asked him about topicals. He's very much opposed to my taking oral NSAIDs, but said topicals are fine. Some of it makes it to the kidneys, but much less than oral, and not enough to concern him. He then gave me a mini lecture on the need to address the cause of musculoskeletal issues rather than treating the symptoms, which I'm already doing. FYI.

Also FYI for those of you that don't want to smell like if Walmart had a perfume counter, the HealthCareAisle stuff from Amazon doesn't have any fragrance. It just smells like rubbing alcohol, which dissipates quickly.

[The Reverend Floater]

I'm way behind in this thread but I've been reading a lot about holistic health, Neuroscience, nutrition and the like as I turn the corner into my late 40's. I know many of you are pretty seasoned at this lifestyle and I'm looking to leverage your knowledge and input.

I've drastically cut down on processed foods (traveling is really tough). Other tough part is that the wife isn't into full nutrition blitz and my daughters definitely prefer grilled cheese over radishes. Drinking a lot of water is always easy for me. I've also started taking AG1 daily and following every workout with a fairly immediate fruit/protein smoothie. I've been supplementing Vitamin D for a few years now.

Goal of all of this lifestyle change is reduction in cholesterol (not high now but has been increasing over the past few years), reduction in injuries (less "pulled" muscles) and as a result, less ebb and flow in my annual fitness curve. For a while there, my weight in January would be 20lbs less than April/May, year after year. I'd like to go into MTB season and then backcountry hunting season at ~80% capability instead of the usual ~50%, and be reasonably confident I'm not going to fuck myself up. I'd also appreciate more energy in general, though that has already improved since I shed the yoke of 10 hour desk days. My fighting weight is 185 at my best, and I'm currently just south of 200, so room to improve for sure. Finally, I'm very interested in neurologicql maintenance, as I'm watching both of my parents come apart upstairs like the Deathstar.

Variables:

I'm strength training 3 days a week and practicing yoga two other days. Current gym regimen is mostly machines until I'm ready to move back into free weights. Yoga is largely flexibility and core work.

I'm currently not working full time as I quit my high stress gig in November. I have consulting jobs but they're anything but stressful and pay well. I'm working around 10 hours a week. Fun fact: my resting HR fell from ~75BPM to the mid 60's within a few weeks after quitting, before starting any other changes. It's wild what stress does to our baselines.

I have an "unspecified clotting disorder" and always will, barring some sort of medical miracle. This means I take Eloquis, which means I have a higher risk of bleeding in general. Not sure how that's relevant, but thought I would in the spirit of holistic transparency. I ride my MTB relatively carefully (just not recklessly like I used to) and try to find the balance by maintaining quality of life through acceptable risk. I also have a gimp foot...crushed my leg in high school and still have nerve damage, etc. Short of it is, I'm unable to jog, though I can ski, bike and hike fine.

I don't drink much at all anymore. I was never much of a daily drinker but I did my fair share of binging in college and throughout my 20's. Now I'll have a glass or two of Irish Whiskey on specialish occasion, or a beer from time to time. I'm fortunate that despite my wildly alcoholic family tree and parents, I never let it get me. I also don't smoke or eat weed much anymore, save a handful of times in fishing season or the like.

I have access to a nice gym in town. I've never loved the gym but I don't hate it. Yes I'd rather be on my bike or skis, but whatever. Our trails are still under feet of snow so MTB won't start for at least a month, which is brutal. But I figure I can make the most of it in the gym and via a south facing hiking trail near my house that is around 1700' of steep, rocky, generally unpleasant vertical. Gym has nice machines, free weights and a pool that is always crowded, unfortunately.

That's about it. Why am I sharing this? Because I'll welcome any and all advice as I proceed. I have no interest in temporary fixes. Everything I'm initiating, I'm doing so carefully with a goal of long-term commitment. I know I'll likely never crank up hills like I did in my 20's but I also believe I can get pretty damned close. And I know I don't ever want to feel as unhealthy as I did at the end of my career.

[Hopeless Sinner]

^Are you training at the Y or Z?

Check out the daily dozen - some general things for your diet.




I would ask your dr for a coronary calcium test to use as a baseline/FYI. It's an out of pocket test but well worth having done.

[SkiBall]

Can we get one for the 50’s going? Things are much different, though surprised what I can still do.

[The Reverend Floater]

^Are you training at the Y or Z?

Check out the daily dozen - some general things for your diet.




I would ask your dr for a coronary calcium test to use as a baseline/FYI. It's an out of pocket test but well worth having done.

Good call. I see The Hippy Doctor and the good thing is he loves all of this sort of thing, so if there's a test/panel/scan available, he will order it in a heartbeat.

I go to Z. Used to go the the Y but moved over a few years ago for a variety of reasons, most of which were my wife's.

Just looked at my last lab (January) and Calcium wasn't in there.

[muted reborn]

That's about it. Why am I sharing this? Because I'll welcome any and all advice as I proceed. I have no interest in temporary fixes. Everything I'm initiating, I'm doing so carefully with a goal of long-term commitment. I know I'll likely never crank up hills like I did in my 20's but I also believe I can get pretty damned close. And I know I don't ever want to feel as unhealthy as I did at the end of my career.

Don't overthink it and mellow out a bit.

[The Reverend Floater]

Don't overthink it and mellow out a bit.

With respect, that's not really my style. If I get "into" something, I tend to go whole hog.

Regarding overthinking it, my knowledge base as of a month ago was highschool health class and everything I learned during my clotting adventure. Watching your parents first hand come apart mentally and physically tends to sharpen your pencil. This place, with folks like Dan and Track, is a wealth of info and experience...I'd like to leverage it.

[The SnowShow]

With respect, that's not really my style. If I get "into" something, I tend to go whole hog.

Regarding overthinking it, my knowledge base as of a month ago was highschool health class and everything I learned during my clotting adventure. Watching your parents first hand come apart mentally and physically tends to sharpen your pencil. This place, with folks like Dan and Track, is a wealth of info and experience...I'd like to leverage it.

Seconded.

[Hopeless Sinner]

snip
Just looked at my last lab (January) and Calcium wasn't in there.

Coronary calcium test is a heart and artery scan. It will show plaque buildup, if any, but it's nice to have for a baseline and clears you to restart more intense training. You mentioned cholesterol levels so that's why I suggested the cc test.

Z is way above my social status! LOL

[Buzzworthy]

Note to self, get that test above. My pops has had two heart attacks and mom’s dad died from one.

[The Reverend Floater]

Coronary calcium test is a heart and artery scan. It will show plaque buildup, if any, but it's nice to have for a baseline and clears you to restart more intense training. You mentioned cholesterol levels so that's why I suggested the cc test.

Z is way above my social status! LOL

Mine, too. You know all those over-performers in recreational sports? Like the folks who wear speed suits for NASTAR or break out carbon fiber bats in beer league softball? It's filled with a geriatric collection of them.

Last week I saw a dude who had to be in his early 70's, standing on a balance ball while juggling tennis balls, all the while starring at himself in the mirror the whole time.

He was wearing elbow pads. It was intense.

[Foggy_Goggles]

@rev You are speaking my language. None I what I say is rooted in any kind of deep research but it is what resonates and helps me.

Health does not equal fitness and athletic performance. They are related and feed of each other but in the context of this discussion I think it is important to recognize that there is a risk of going down the fitness path without enough focus on health.

I think it is good to have a skeptical view towards traditional medicine. I think of pills, prescriptions and surgeries and last resorts after all other avenues have been pursued.

Two things I focus on are routine and choices. It is easy to set some really challenging goal and then have trouble with the incremental progress. So just hold yourself accountable for your choices and try and enjoy small improvements.

So for food, instead of totally revamping your diet on paper and failing, just think about what you eat and drink, and try to eliminate the bad shit first. A huge one is sugary drinks. Soda, gatorade, Arizona's etc. have to go even if they are diet. So water or flavored water for example. Have healthy choices in the house. So for me I try and have chicken, rice and vegetables ready to go all the time. Don't go out to lunch.

Exercise wise, something is better that nothing. Motion is lotion. There is so much you can do without a gym. I go to the gym with a couple of my friends for a conditioning class but thats it. So the daily goal is to do something. Something might be walk or a Yoga Video or a 15mins of body weight air squats, push ups, sits ups, burpies mountain climbers etc.

Sleep. For me that is make yourself go to bed. I'm gonna wake up between 5 and 6 everyday without an alarm. So when I'm done being productive, its time to go to bed.

Stress, anxiety & mental health. We all got our demons. Just make sure you put that at the top of your list.

So just try to be a bit better everyday. There are no secret. Its just a healthy lifestyle that you are trying to do until you are dead. Give yourself credit for having the awareness to make it a priority.

[Hopeless Sinner]

Mine, too. You know all those over-performers in recreational sports? Like the folks who wear speed suits for NASTAR or break out carbon fiber bats in beer league softball? It's filled with a geriatric collection of them.

Last week I saw a dude who had to be in his early 70's, standing on a balance ball while juggling tennis balls, all the while starring at himself in the mirror the whole time.

He was wearing elbow pads. It was intense.

LOL

This place was great at 1 time, old fuks such as myself ruint it, well the WFH crowd did their part too.

[frorider]

Agree with Leroy ^. And all the posts saying sleep is important.

[Dantheman]

And all the posts saying sleep is important.

Sleep is not just important, sleep is the foundation upon which all other aspects of health are built.

Rev - I don't have time to get into it today, but I'll try to get something posted up soon.

[Supermoon]

Checking in on this thread cause I just ticked over into this exciting new stage of being 40 last week, and my health, both physical and mental, is about as bad as it's ever been. My 30's were spent with way too much time working, stressing, and eating/drinking and way too little time moving my body.

Easing myself into it by just making sure I'm doing something active for an hour a day, even if it's just walking the dog, cutting out booze for the most part, and making some small tweaks to my diet to build some momentum.

The last few years I've felt like my body has held me back from doing things I want to do, and I want to make sure that even if I'm not 20 anymore I can still do the things that make me happy.

Good to see lots of y'all have been there, and worked through it. Inspiring to say the least, and the knowledge about this stuff on here is very helpful.

[zion zig zag]

Sleep is not just important, sleep is the foundation upon which all other aspects of health are built.

And IMO, this is the number one reason booze is bad for my health, more so than the empty calories or sugar. I didn't notice the sleep disruption at 20, but at 48 a drink or two destroys sleep for me.

[CTR]

How about 60's and soon 70's ?? Ugh !!