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What I have learned Over 60 and out of shape


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My modification for over 60 & out of shape. At first I only got through half the work out and had to quit for two weeks to rest my knees. The knee exercises were great! Six weeks into week one with starts and stops I ran 30 seconds each run the other day and increase some of the run times today. The knees feel good so I think week two won't be far away.

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Great news, CBbaygal6+. Don't be afraid to repeat Week 1. The same session gets easier and easier the more time you repeat it.

 

I didn't want to repeat weeks, either, but I'm so glad I did! I went from pain and struggling to finding one workout easy after 3 weeks.

 

Let me know how your last workout went.

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I agree with repeating sessions for improvement. The more you repeat the session, the easier it will become. I repeated Week 2 for 3 weeks. Don't be afraid!

 

@CBbaygal6+, how are your runs going?

 

@Anne, how's your knee? Did this occur before or after you changed your shoes?

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my knees have always been strange odd pains in church when i kneel if i do it wrong scince my teens before i took up walking and then running they felt stiff in the front if i sit to long or dont fidget and change position authritis runs in family on moms side but 2 days before i poped my calf on my left leg my right knee did a funny twist thing as i stood up from the floor(i am an infant room teacher 6 wks-9months) it still feels off now and again but not when im running it deff gets stiffer than the left if i sit for more than half hr. I dont wear shoes much never have at work i wear those mesh chineese slippers at home im barfoot. i wear a lot of ballet flats or flip flops or crocks i bought some reebock running shoes when my walks got long and every foot gear i owned caused a blister somewhere when i started running i got a pair of thorlo sox. So my knee is so so im not sure what excersizes to do to strenghthen it/them i should google it some day thanks Jeshi for asking sory my response is a book

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I'm not an expert on strengthening exercises. I hope someone else can give you a better response.

 

I do know that our bodies are meant to stand up every 20 minutes. After 20 minutes of sitting, stand up for a minute. You can shake out your legs or stand still. This has helped my concentration tremendously. It's hard for me to remember to do that every 20 minutes, so normally, when I'm feeling sluggish at my desk, I stand and maybe pace a few steps for a minute.

 

For leg strengthening, sometimes I do squats and lunges. With squat, keep your back straight and go down like you're sitting down in a chair. Try to keep your feet flat on the floor (don't let your heels or toes come up). And remember that your knees should go over your toes (not to the side). Squats can be done with feet together, shoulder width, or wide (like a sumo wrestler).

 

Sorry, I couldn't be more help. I hope your calf and knee get better soon. If you're knee is bruise or swollen or still hurts, please ice and elevate it for 20 minutes.

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  • 2 weeks later...

I've had to take breaks, but I'm still at it. Breathing is better knees are better but need to space out the runs more than every other day. some hip pain yesterday but I can see getting through week one in the near future. I found knee exercises on this website: http://www.nhs.uk/Livewell/c25k/Pages/knee-exercises.aspx

Turning off the brain that wants to quit is the main key for me. 1 foot in front of the other, listening to your body and enjoy the view works best.

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  • 3 weeks later...

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