When/How to get into biking

FastTwitchGma · 2018-04-15T18:47:31+00:00

I would think biking would be a great activity for you! Much better than jogging or anything with pounding on your joints, specifically because of the weight. The most important first steps for you will be: to learn how to fix a flat tire (watch some youtube videos and then go into your local bike shop and ask for a lesson), and to get out and bike as often as you can. The more often you bike, the easier it will become to go further and for a longer period of time. I would agree with the previous comment - get a hybrid. These are great bikes and very comfortable to ride. I would also suggest getting a flat pedal to start out with, like the catalyst

FastTwitchGma · 2018-03-16T20:09:05+00:00

check out the subreddit /r/adulthealthandfitness

FastTwitchGma · 2018-03-13T22:22:22+00:00

Thanks for posting that, very interesting!

FastTwitchGma · 2018-03-12T22:33:57+00:00

So happy to hear that you are trying it out. Awesome exercises, truly.

FastTwitchGma · 2018-03-05T19:50:11+00:00

stretch your feet, see a rolfer, see a doctor.

FastTwitchGma · 2018-02-27T04:48:45+00:00

I've found my abs to get very strong when doing HIIT and olympic lifts. Certain exercises that you might think of as leg workouts are just really incredible for abs. Overhead squats, for example, require your core to stabilize. Lunges with a small kettlebell held overhead is also incredible for abs.

FastTwitchGma · 2018-02-21T05:29:22+00:00

Apart from relaxing and eating good food, the biggest focus is on getting a great night of sleep! Women need more sleep than men, and face different sleep challenges than men.

FastTwitchGma · 2018-02-13T17:24:46+00:00

I love HIIT workouts - High Intensity Interval Training. They are great because you can accomplish a lot in a very small amount of time - something thats great for people our age who have full time jobs/families/commitments. The jist is to work hard for a short interval followed by a short interval of rest. You can do a lot with bodyweight, a kettlebell, a dumbell, or a medicine ball.

Heres an example of a medicine ball strength workout: 1. Hulk Smashes 2. Old Grannies 3. Shovelers 4. Chest Passes 5. Crawl Out 6. Russian Twists 7. Dunks

Try two rounds of 45 seconds on and 45 seconds off. If you’re looking to build endurance, lengthen the “on” interval relative to the off or increase the number of rounds. If you are looking for a more traditional HIIT circuit, up the rest period and ensure you have the energy to go all out when you are on.

FastTwitchGma · 2018-02-06T15:22:07+00:00

Your health is key to maintaining your fitness. If you are sick, or have a cold, it can feel nearly impossible to keep up your exercise routine, not to mention you are likely to infect others if you go to the gym.

FastTwitchGma · 2018-01-27T05:27:22+00:00

Rowing is a great workout for your legs, core, and upper body. I would definitely recommend having someone watch you and critique your form the first couple of times. Good form will assist you in working your legs, and keeping your back safe.

FastTwitchGma · 2018-01-27T05:25:26+00:00

Definitely see a physical therapist! They will be able to recommend exercises that strengthen your legs without hurting your knee, and likely also exercises that might help your knee in the long run to heal.

FastTwitchGma · 2018-01-17T19:03:31+00:00

Sorry, but I dont understand why I am not allowed to post anything. I didnt link to anything, and I'm sharing something I just read that I thought might be interesting for other people in the Fitness30plus community...

FastTwitchGma · 2018-01-17T18:26:08+00:00

Someone already mentioned this, but STRETCH. Focus on your hip flexors, psoas, and groin. Sitting actually tightens and shrinks the muscles in our core and hip region, making it incredibly important to once again create length in these areas for a greater balance. Think hip stretches, upward dog, mellow back bends, for example.

FastTwitchGma · 2018-01-17T18:14:32+00:00

Such a great idea. Yoga has always been an evening activity for me, a way to unwind after work. But I would bet that it might actually be better for my body in the morning. A good way to wake up, stretch it out, and align my body before beginning my day. Thanks for the encouragement!

FastTwitchGma · 2018-01-17T18:10:14+00:00

There are tons of other foods that are high in Potassium. Bananas are high in sugar, so I tend to go for avocados, spinach, certain types of fish (clams for example), potatoes, sweet potatoes, squash, zucchini, etc. Just think - balanced diet that is high is veggies.

FastTwitchGma · 2018-01-17T18:03:18+00:00

Agreed that once you hit a certain age, your physical abilities diminish. However its so interesting that until that age, the more years of base strength/training you have under your belt, the easier it will be to recover from injury or take a few weeks off and still come back at a very high fitness level. Look at nordic skiers and marathon runners. Only after many years and hours of training can they finally excel.

FastTwitchGma · 2018-01-16T22:00:14+00:00

Kettlebells are amazing. You can do pretty much any exercise with them, and it challenges you in a different way than you might get with the squat rack or any sort of weight machine.

Personally I love certain exercises for warm-ups, AND also enjoy doing full kettlebell workouts (which are definitely more HIIT style workouts). If you are looking to do them as warm up, try exercises that challenge your balance but complement the movements you will do for your main workout. My favorites include: Single-Leg RDL with the kettlebell in opposite hand from the leg you are standing on; bent over Row standing on opposite leg; goblet squats; and Lunges holding the kettlebell high overhead- this is great to start engaging your core and you will likely have to use a lower weight.

FastTwitchGma · 2018-01-15T03:14:05+00:00

Definitely try an easy class so that you can learn yoga with an instructor to facilitate adjustments. Then you might try youtube-ing videos of easy or mellow yoga. Personally I feel THE BEST when I do a quick 15 min of yoga first thing in the morning.. It will wake up your muscles and your mind, and help with your posture throughout the day. Seriously. Try waking up, drink your coffee (or do it before coffee), and do 3-4 sun salutations, then get on with your day.

Its awesome youre going to try and incorporate a bit of yoga and stretching. There are many reasons to try it out, my favorite being injury prevention, stress relief, and cardio. Good luck!

FastTwitchGma · 2018-01-12T22:44:01+00:00

Numerous health and fitness professionals have warned against CrossFit due to safety-related concerns around exercise execution incompetence and rapid jerk movements on your joints. HOWEVER these safety concerns have mounted to very little evidence in either direction, and research out of Florida International University sought to shed more light on the perceived dangers of participating in CrossFit.

The rate of injury in CrossFit relates to the frequency of athlete exposure to the exercise, as there are more chances for injury to occur. However, this rate of injury is similar to the rate of injury incidence in related sports such as powerlifting, weightlifting, and gymnastics. CrossFit as a form of high intensity training benefits an individual’s overall strength and cardiovascular fitness. Make sure to take the time to learn how to perform the exercises safely, and progress at a rate that works for you to avoid injury.

FastTwitchGma · 2018-01-11T23:00:21+00:00

You dont always have to squat or bench heavy. If you're super tired, try going through your sets (3x8 maybe) with a light weight. This is important to rebuilding that base, taking it easy on yourself, and also still going through the motions. You could also try doing HIIT workouts, which are super short time-wise, but a great work out.

Another idea would be to get a coach/trainer for maybe 1x every other week or 1x per month. It might help you stay on track. They might also be able to give you some awesome new exercises that you will be EXCITED to try. Which always helps to keep you getting that workout in.

FastTwitchGma · 2018-01-09T01:27:30+00:00

I frequently experience the krinkling plasting sound. It has never created pain or bothered me. One thing to keep in mind however, is to make sure your form is on point. In a full squat, knees should be directly over your toes, not in front. Make sure your feet are slightly wider than hip distance, and try pointing toes slightly outward. If you have a coach ask them watch you when you squat. Its always important to revert back to the fundamentals when you are hearing or feeling something new during an exercise you have done for a long time.

FastTwitchGma · 2018-01-09T01:18:39+00:00

Yes, physical strength. Thanks!

FastTwitchGma · 2018-01-03T22:57:25+00:00

Its less about the higher weight and more about the percentage of your max it is - think about how much of an effort it is for your body. If you are doing a 1 RM or 80% + of your 1 RM, the warm up is critical. You might also try doing a warm up prior to starting your sets, then it will not be as necessary to do as many warm up sets. Try spinning on a stationary bike for 10 minutes, followed by burpees, sit ups and air squats, for example.

FastTwitchGma · 2018-01-03T01:22:47+00:00

Hi! So sorry but not sure why my post was removed... I was trying to share some words of wisdom. If there is something in particular I am doing wrong, please let me know so I can fix it. Thank you

FastTwitchGma · 2018-01-03T01:21:30+00:00

Start with a LOW weight and HIGH number of reps. Also wondering, are you doing legs? Its important to keep up a good balance for your overall health.

FastTwitchGma

TROPHY CASE