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Sempai

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@Nelson1812 : 67 is no age to have "fear" before fitness training. You can start whenever You want. You have only to hear what Your body tells You. But most people can´t that anymore even if they are much younger then You.

Your symptoms are very similar to some of mine. Currently I can do a light or medium training and have to suffer for that for 2 or 3 days (what is in time so I can start the next training). My cervical spine is damaged after a relatively deep fall. That was not treated then because all the so called doctors meant there would be nothing what they could do. Interesting, decades later one other doctor let me know that wasn´t true. That accident combined with some other things let to back problems (for example I can´t bow me without pain and rigidity) and finally resulted in thoracic spine problems what likewise let to further problems. Let us leave it at that - I get bad mood again.

Counts Your immobility even for a bradytrophic training routine? Bradytroph means "slow nourished" or "with a slow metabolism" and applies to all structures what aren´t muscles. So for example filaments/tendons, ligaments and capsules. Transformed into training it means very very small weights and very many repetations. For example 2 kg benchpress with up to 50 or 60 repetations.

@Concord : Yes, I was intp physical activities almost all my life before my fall. Even after that I still was but it became worse and worse with every new year. To consequences see answer to Nelson1812, please! I train others according to their problems/goals. Currently I have some rehab patients, a selfdefense group and some guys who want just to be more fit.

What means ONLY 30 or 40 kg. Depends on the training one does how hard that is. Yesterday I had a patient who had to do Military presses (??? hope that is the right translation) with a pair of 1-kg-dumbbells. He had to do it 50 times with total elevation of the shoulders and a total retraction of the shoulder blades in the "relenting" phase. Was hard on the limit for him.

A hint for if You do stretches before weight lifting: Hold it very short if You do it before an exercise! Only a very few seconds. Stretching downs the muscle tonicity and can inflict heavy damages if not done right. If You are in fitness a longer time again You can do it otherwise and use it as a pre-exhaustion so the exercises get more intense without increasing the weight. And here we are again - It depends on how You train - then even small weights can be real training.

The push-up above head: That is probably what I think is named Military Press in english. And it is a much underestimated exercise. Especially for a healthy back and shoulder area. I use this specific exercise almost as a standard for rehap patients with back problems. Of course it depends on what exactly is their problem. It is not the universal answer for all back problems.

Examples of worse are violent people (most some so called refugees, drug dealer and similars).

@Hardradi : Thanks for the clarification! Here at Germany the terms power and rack are so inflationary used I wasen´t sure how they were meant.

I´m following almost in all what You have written. There are only very few little things I have to mention (only my opinion):
- I know functional training is the new holy grail. And it is so rightly. But to equalise it with multiple muscle groups is not entirely right. It depends, as always, from the specific situation. And isolation exercises can be good starting points for multiple muscle exercises. As an example: If You have a guy who weighs 200 kg but is absolutely unfit it wouldn´t be a good idea to let him do squats - not even without weight. He should do the appropriate machines (f.e. leg press) before even thinking on squats or whatever.
- To build really strength it is necessary to implement static exercises or at least static parts of exercises.
- Yard work and other physical heavy work are a few of the most problematic things for health. All what is done as piece-rate/taskwork and/or monotonous/one-side-posture work is a real danger.

@Meat Grinder : I have to answer another time. I do so as soon as possible.

Greetings
 

Sempai

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@olaf: We called that exercise "Indianer" (Indian like Redskin - no insult meant). And our trainer always counted "one little indian, two little indians..." and so on. And You had to do one of it in the time he needed to say it one time. Nice exercise.

Greetings
 

Hardradi

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The push-up above head: That is probably what I think is named Military Press in english. And it is a much underestimated exercise. Especially for a healthy back and shoulder area. I use this specific exercise almost as a standard for rehap patients with back problems. Of course it depends on what exactly is their problem. It is not the universal answer for all back problems.

@Hardradi : Thanks for the clarification! Here at Germany the terms power and rack are so inflationary used I wasen´t sure how they were meant.

I´m following almost in all what You have written. There are only very few little things I have to mention (only my opinion):
- I know functional training is the new holy grail. And it is so rightly. But to equalise it with multiple muscle groups is not entirely right. It depends, as always, from the specific situation. And isolation exercises can be good starting points for multiple muscle exercises. As an example: If You have a guy who weighs 200 kg but is absolutely unfit it wouldn´t be a good idea to let him do squats - not even without weight. He should do the appropriate machines (f.e. leg press) before even thinking on squats or whatever.
- To build really strength it is necessary to implement static exercises or at least static parts of exercises.
- Yard work and other physical heavy work are a few of the most problematic things for health. All what is done as piece-rate/taskwork and/or monotonous/one-side-posture work is a real danger.
No worries. I didn't realise you were German. Did you think I was electrifying myself for training like Bruce Lee? :D

I don't no much about static strength. I did BJJ for two years where you can feel static strength. Some guys had it like they were a Python snake while other more wrestler types were generally more explosive. My view is that it is quite different to dynamic strength of power lifting. Ultimately we would want both.

You no that your lift in a strict Military Press can be translated to your strength score in the old D&D game role playing game. In my teens I got to 170 pounds which translates to 17 strength in the game.

Whats your view on injury recovery? I understand that the RICE technique has been debunked by its creator. Icing is a waste of time apart from being good for pain. Also I understand they now say you generally should move the injury more. I have always tried to keep moving as much as possible (through my fathers influence). His view is vindicated by this new approach.
 
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Hardradi

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Well, I just got back into it. This is week two. But, I already feel better. I've been into fitness before in my life. There were a few years (mid 1990s to early 2000s) that I was a fairly serious road bicyclist. Rode with a club and everything. Had a very nice road bike. Was able to do 50+ mile trips regularly, in the mountains. That was when I was almost certainly in the best "cardio shape" of my life. The only strength training I did during that time was pushups and situps. Then, sometime in the late 2000s, there was about a three year period that I really got into weight training with my nephew. I still did some cardio, but the weight training was definitely the main focus.
I got into bike riding about 10 years ago. Its a great way to get fit and lose weight. Its not as damaging on the body as running so you can actually go much longer and burn more calories. Can be a bit dangerous, especially some of the mountain bike riding, hitting the jumps, etc

Wow, you guys are some tough cookies!! I’m gonna be 64 in June, my wife and I walk 4-5 days a week either outside (When weather permits) or on a treadmill in the basement. I do 35 minutes each day with an incline and fast walking speed. I have always thought about a doing the whole gym thing but I’m quite sure I could never keep going. we try and do what’s good for us and what we can do without getting tired of it and saying “Hell with it” Kudos for you guys that “keep it up”
Well done on the walking. The key is to keep moving.
 

Meat Grinder

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I got into bike riding about 10 years ago. Its a great way to get fit and lose weight. Its not as damaging on the body as running so you can actually go much longer and burn more calories. Can be a bit dangerous, especially some of the mountain bike riding, hitting the jumps, etc.
I've never done any mountain biking. All my biking has been either road or bike trails (packed gravel). Road biking, around where I live anyway, has become quite dangerous, IMO, mostly due to all the distracted drivers looking at their smart phones. I think bicycling is more dangerous that motorcycle riding. Motorcycles are loud, and much more visible. Fortunately, there is a ten mile long biking/running/walking trail close to me (the Tweetsie Trail), and there are plans to lengthen it soon.
 

Hardradi

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I've never done any mountain biking. All my biking has been either road or bike trails (packed gravel). Road biking, around where I live anyway, has become quite dangerous, IMO, mostly due to all the distracted drivers looking at their smart phones. I think bicycling is more dangerous that motorcycle riding. Motorcycles are loud, and much more visible. Fortunately, there is a ten mile long biking/running/walking trail close to me (the Tweetsie Trail), and there are plans to lengthen it soon.
I hear you. I ride on the road a lot but try to minimize the chances of having a problem. I try to use two back lights, high vis clothing, ride on less busy roads, ride early in the morning, try not to enrage drivers, use a mirror, etc. Saying that though I know I could get unlucky any day on the bike but I still do it. Now that I ride a lot I also believe in wearing a helmet (for myself). I never used to. I thought it was an infringement on my rights. With the risk of something happening going up with the amount of time you spend on the bike I feel it is justified. Also the few times I have gone down I was alarmed by what happened. Sometimes when you go down it happens so quick that you there is not chance of controlling where your head lands. Your neck and spine is like a whip and your head is at the end ready to smack into whatever is around you.
 

Sempai

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Oh man, so many answers! That is much work. Phew! And just know thr bell rings. I try to answer in an hour or so. Sorry!

Greetings
 

Sempai

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@Meat Grinder : So I assume You do no cool down. At least I found no notice of that. Your day by day training schedule consists of (if I have all exercises translated right into German):
- Day 1 = exercises for quadriceps, calves, rectus abdominis (all parts)
- Day 2 = exercises for pectoralis major, pectoralis major again, latissimus dorsi
- Day 3 = exercises for erector spinae, latissimus dorsi, latissimus dorsi again, biceps brachii
- Day 4 = exercises for upper trapezius, upper trapezius, deltoideus, core/abs, twister = obliquus externus and internus and a bit transversus abdominis

So Your emphasis lays on:
Day 1 = legs (2 exercises) - secondary exercise is core/abs
Day 2 = chest (2 exercises) - secondary exercise is back
Day 3 = back (3 exercises) - secondary exercise is arms (flexion)
Day 4 = shoulder (3 exercises) - secondary exercises are core/abs and lateral core/abs

Note: The 3 exercises of Day 4 for shoulders are actually 2 exercises for trapezius descendens (what is back) and 1 for shoulder. Furthermore Squats and Deadlifts use almost the same muscles - only in different intensity and composition.

Conclusion/Suggestion (only my opinion): Biceps and triceps could be more trained a bit. Day 2 until Day 4 all include back exercises. Means 3 days in a row You train Your back. Not enough rest for the back between on longer run. If one sees the squats not only as leg exercise one can see Day 1 as another day where You train Your back. I would suggest You try it with a combination of a split and a full body training. So You would all main body parts train 2 times within the 4 days off. Your muscles had a minimum of the needed rest as well since there would be only 3 days training. Furthermore the split part would gain You further rest time. And I would tend to more balanced training schedule for all main body parts. Your work strain Your back almost all the time - even if maybe You don´t notice it/that so far. So maybe it would be a good idea not to overstress him yet during the training days. And I would do cardio as You with Your nephew after the strength part. So You would clap two flies with one flap. It would be the cool down and You would do cardio. If You would like to be perfect You after that could add some light stretching for all main body parts even if not all were used during the training.
Your daily training routine consists of 3 to 5 exercises per day. My opinion is You could do 6 (per diem of the split training) to 10 exercises (for the full body training day). But that is only thought as an idea/suggestion. I don´t wnat to be a wisenheimer to You. If You feel well with Your schedule You should do it further. I had only the fear I would overstress my body/back sooner or later.

Greetings
 

Meat Grinder

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@Sempai Thanks for the suggestions. I'll study them more and perhaps modify my routine. Yes, I have to pack everything into those four consecutive days, because of my odd work schedule.

As for Day 1, the squats also target the hamstrings. They were, by far, the most sore muscles in my body after my first squat session last week. This week, I did legs again on Tuesday, and even though I used more weight this time, my legs are barely sore.

On Day 2, the rope pull downs are a tricep exercise. This is what I am talking about:

 

Sempai

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@Hardradi : Depends on the injury. But in general I would hold it warm or let the injury alone the first 12 h. During this time cooling only if it adds to the comfort of the patient. After 12 h I would cool it in any case. And I would hold it still for at least 24 h. Or at least reduce the strain to a minimum. After that I would start with light exercises and continue that with moderate exercises if the patient gives appropriate feedback. But as already mentioned that depends on the situation/injury and is no universal answer.

Explanation
Warmth adds to the body´s own "fever" around the injury. The body is in full swing to the rescue - one could say - and the body knows most of the time best what is to do. The swelling stabilise the concerned area. But only if it not gets out of control. Then one has to cool like hell. The cooling after the 12 h results in ebbing of the swelling, the fascia tighten to a certain rate what gives stability instead. The 24 h rest/minimal strain gives the body time to do much needed things to heal and to recreate to a certain level. But fascia adapt to immobilisation if that lasts too long. If that 24 h are enough show the light exercises. If they work the patient is already in the state he can think of further exercises and increased strain in the foreseeable future. If the light exercises create unbearable pain or blockades or whatever the body needs time yet. I ask the patients always how they sense the pain - as destructable or as "well-being"-pain (means the pain suggests You that all becomes well again - can´t better explain in English) during the light exercises. But that is an experience thing.

D&D sounds familiar. But can´t think of it. What does it mean?

Static strength means the oxygen concentration decreases in the concerned muscle(s). The metabolism in general decreases there as well. You feel the muscles gets "sore". That increases Your ability to suffer (I hope that is the right translation). Further Your passive structures have to do more and more since the muscle gets weaker and weaker. That, if careful and right done, leads to more robustness of the concerned structures. And the muscles learn to hold out longer if stressed.

Greetings
 

Sempai

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@Meat Grinder :
to Day 1: Of course there are many more muscles involved. Depends on where ones deficits lay what is most stressed and how an exercise is executed. But in general the emphasis for squats lays on the quadriceps.

to Day 2:
Well, that was what I thought first - concerning the rope pull downs. Wanted to be sure and asked the internet. There was a different position shown and so I thought You wanted again stress Your back. But then it depends only of the angle of the torso and the radius of the arms movement where the emphasis lies. But always are both of them, triceps and latissimus, used. Only the rate/degree changes. Not to mention all the other muscles what are involved. Nevertheless thanks for the clarification, comrade!

@Concord : Thank You! Can only return that! Nice You help people as paramedic!

Greetings

P.S.: For the case I forget to answer something or somebody - just post it and I answer asap.
 

Concord

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@Sempai well, I got half way through the intensive, year-long selection process last year...but failed to get to the end.
There were about 1100 applicants to the Paramedics, and only 40 chosen.
When I fell out of the race, it was down to 300 applicants, so I take some comfort from that.
 

Sempai

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@Concord : Ah, right! Already forgot that. Nevertheless - the thought is what counts. You have try it. Much more as many other people. And nobody can hinder You to try it another time. By the way, do You have in mind yet or written down somewhere what is demanded for the selection process/application test? Would be nice to know such stuff. I even have the test criteria of the GDR sports badge somewhere. In the near future my fitness guys will have to do such a test. ;) And in the year after that we will try the toughness complex of the east german military and secret police. That will be a fun then.

Greetings
 

Concord

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@Sempai the tests were many and varied, ranging from cognitive tests, personality, psychological, group and fitness.

I didn't get to the physical one, but apparently it consisted of things like; cardio recovery test after doing 'Queen's steps' (up and down steps for a few minutes and then heart rate recovery measured), 'planking', lifting, carrying sand bag over your shoulder (simulating carrying a person), and sometimes situps/pushups.

Not anywhere near as intense as what I imagine military testing would be like...but hard enough for a middle aged civilian like me. :sneaky:

I failed the group assessment. I was in a group with young women. I tried to find a balance between participation but not being domineering. Maybe I tried to hard heh heh. Who knows though...I might have passed the test, but got axed because of other unknown reasons. The selection process (intentionally) gives zero feedback.

I did sign up for next year's intake, but I might not pursue it a second time. I've heard some negative feedback from Paramedics about the way they are always rushed (not enough of them, and squeezed like blood from a stone), and the shift work is very disruptive to family life. Hmmm.
 

Sempai

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@Concord : I thought one would have been informed what the tests are about before one goes to try them. Especially the physical tests.

Same here. Our paramedics stick in the same dilemma. And they often have to deal with old (often too old) equipment. Even the payment isn´t well enough for my taste. One as a paramedic is all day long underway to rescue life, help hurt people and so on. I can´t imagine much what is more social and important. And yet they are almost handled as would they some criminal peons. Same counts for nursing staff and geriatric care etc. etc.

Greetings
 

Concord

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@Sempai yeah, ridiculous situation.
It's the same with public accolades - the world pays attention to 'celebrities' and sports stars, and gives away Nobel Peace awards like they are happy-face stickers.
I feel admiration for people who are doing amazing things to help others. They are busy actually doing good, and are not 'noisy'. Quiet achievers.

It was a cooler day here yesterday in Western Australia (cloudy and light rain).
I took my 2 dogs for an hour long march. They enjoyed it, and so did I. I had earbuds on, listening to my exercise music.
When we got back, we were all panting. :p Going again this morning.
 
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WinOrLose

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I train 6 days a week.

At the moment this consists of 3 runs, 2 whole body weight sessions a 1 kettle bell cardio session. We have a fully equipped gym in the house which makes it a little easier.

I have a half marathon and a triathlon coming up after which I will drop a couple of runs and add a weights and a kettle bell session in its place. I'm hoping my shoulder will have healed so I can start rugby again in September.

As a few previous people have suggested its very hard to out train a poor diet so unless you get that under control it will be an uphill battle. You probably don't want to hear it but alcohol is your number one enemy followed by processed crap.

One of the best aids I found was an app call myfitnesspal by under armour. Don't bother with the paid for version as the free version is more than adequate unless you are training for the olympics. It tracks calories, macros (protein, carbs, fat) as well as weight. It probably takes less than 5 minutes per day once you get into the swing of it and I use it these days to make sure I am eating enough as well as enough protein.
 
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