I know this is a bicycling forum, but . . .

[DnvrFox]

I know this is a bicycling forum, but . . .

After doing my 45 minutes on the bicycle trainer this am, I did my resistance exercises.

I have been working on increasing my max in the bench press. I had lost a lot (down to about 170 lbs), but today I did 190 lbs, not once but twice - easily (well, at least I didn't fail).

It gives me comfort that someone 67yo can actually INCREASE their strength.

On to 225 lbs, my all-time previous max many years ago and my goal right now.

Yes, I know that 190 is nothing for many of you, but it is something for me.:)

[I-Like-To-Bike]

I know this is a bicycling forum, but . . .
Only tangentially. Carry on.

[crtreedude]

Very cool - according to what I have read, even people who are 90 can add muscle. See, there is hope to look like Charles Atlas yet!

And this is very much about cycling since adding muscle tends to improve speed - if it is added to the right areas.

[NOS88]

Very cool - according to what I have read, even people who are 90 can add muscle. See, there is hope to look like Charles Atlas yet!


+1 to the "Very Cool". But, didn't Charles Atlas die in 1972, and do you really want to look like a dead guy?

[sch]

Weight lifting in addition to aerobic exercise is a good way for 'oldsters' to combat the rather horrendous muscle loss of aging. A look at a typical 80yr old will give a hint of what is in store without significant efforts on our part to forestall this. Keep up the good work but spread it out so that all your muscle groups get involved. I would be a bit wary of going too far in emulating your younger self however.

[DnvrFox]

Weight lifting in addition to aerobic exercise is a good way for 'oldsters' to combat the rather horrendous muscle loss of aging. A look at a typical 80yr old will give a hint of what is in store without significant efforts on our part to forestall this. Keep up the good work but spread it out so that all your muscle groups get involved. I would be a bit wary of going too far in emulating your younger self however.

And just how did you get the impression I wasn't "spreading it out?"

Just because I mentioned bench pressing in no way implies that I don't do a bunch of other exercises, which I do. In fact, i work every muscle group I have - except perhaps my brain!

And, if I want to emulate myself as of 10 years ago or so, I will just do that, thank you! I resist other's limits on me. See you at 225 lbs.

[Louis]

+1 to the "Very Cool". But, didn't Charles Atlas die in 1972, and do you really want to look like a dead guy?
:lol:
Come to think of it, I'll bet the 50+ forum is the only place at BikeForums where anyone knows who Charles Atlas was.

Way to go D. Fox :beer:

[Big Paulie]

http://www.findagrave.com/cgi-bin/fg.cgi?page=gr&GRid=2300

[head_wind]

I've got a suggestion. Once in a while, instead of a barbell, try two
dumbbells. You'll need to cut the total of the two to less than half
of what you do with the barbell. The reason for doing this is 1) so
the 'better' arm doesn't support the 'lesser' arm and 2) you use a
lot more energy stabilizing the dumbbells.

This is an area where I am merely trying to hold steady-state as
some rotator cuff injuries from my youth seem to be my limiting
factor. With a bar I never exceed 145 and now I generally use
two 30s.

I know gym rats that I trust who alternate bar' and dumb' to improve
their bench presses with a barbell.

[crtreedude]

Okay, okay - it makes sense that he might not still be around since I remember him as a kid...

But I figured this group would remember him.

[DnvrFox]

Okay, okay - it makes sense that he might not still be around since I remember him as a kid...

But I figured this group would remember him.

Maybe I will do a photoshop of me and CA - his head and my body!

I've got a suggestion. Once in a while, instead of a barbell, try two
dumbbells. You'll need to cut the total of the two to less than half
of what you do with the barbell. The reason for doing this is 1) so
the 'better' arm doesn't support the 'lesser' arm and 2) you use a
lot more energy stabilizing the dumbbells.


Good suggestion. I actually do a whole lot of stuff as you can see- here (in my basement). (http://members.aol.com/dnvrfox/wtroom2.JPG):

[bravozulu]

You are an inspiration to many of us here!!!

I bought this e-book last year:

http://www.fitover40.com/

BTW, I use dumbells because I hurt my shoulder with barbell bench press. Some of us misfit mutants are better off pushing with palms facing each other.

[Artkansas]

:lol: Come to think of it, I'll bet the 50+ forum is the only place at BikeForums where anyone knows who Charles Atlas was.

I remember him from the matchbooks, but I watched Jack La Lane. And Jack is still kicking.

[DnvrFox]

I remember him from the matchbooks, but I watched Jack La Lane. And Jack is still kicking.

He was also on all the back pages of comic books. (http://cagle.msnbc.com/hogan/features/atlas.asp)

[Tom Bombadil]

Note to self: Do not kick sand in DnvrFox's face.

[Big Paulie]

I remember him from the matchbooks, but I watched Jack La Lane. And Jack is still kicking.
Jack LL was sitting in a table next to us at a restaurant a few years ago, and when I left to use the men's room, Jack hit on my wife! She was little miffed that I thought it was way-cool!

[dbg]

I think I saw a stunt Jack LaLane did recently --something like swimming from alcatraz island with a rope in his teeth hauling a dozen boats behind him. And I was just amazed he still had teeth.

[Prosody]

Charles Atlas: A name many of us encountered last while watching the Rocky Horror Picture Show
Jack LaLanne: Probably the healthiest human on the planet. According to IMDB, he played Hercules on the recently aired The Year Without Santa Claus. Link http://www.imdb.com/title/tt0828465/

[Frankenbiker]

As far as I know, Jack La Lanne (http://www.jacklalanne.com/) is still kickin' around.

[DnvrFox]

Well, I will share just a bit more. This am - 30 full body dips in a row and 25 full pushups in a row, and that is with me at 211.0 (lost .5 lbs yesterday) pounds.

While I obviously enjoy sharing this, the point I really want to make is that it IS possible to maintain and increase strength after 50, and to encourage others that this is as important as miles on the bicycle, IMHO. Otherwise, your body strength will naturally decline markedly over the later years. This can lead to all sorts of physical problems.

[jabowker]

The other problem that resistance exercises will help with is bone density losses which is also very important as we get older. In fact doing something to counter act cyclings tendency to promote bone loss is critical.

[DnvrFox]

The other problem that resistance exercises will help with is bone density losses which is also very important as we get older. In fact doing something to counter act cyclings tendency to promote bone loss is critical.

Amen! And those need to be heavy weights.

[jabowker]

Amen! And those need to be heavy weights.

Reasonably signicant weights are probably recommended. I also noticed a couple of responses to letters at cyclingnews on the subject that were interesting. Q&A 1 (http://www.cyclingnews.com/fitness/?id=2006/letters12-05) and Q&A 2 (http://www.cyclingnews.com/fitness/?id=2006/letters12-19). Pam Hinton recommends and links to some jumping exercises that only take a few minutes to do.

[jabowker]

I think the bottom line is that we would all do well to do more than just cycle and it'll help our cycling too. A good resource I found is "Bike for Life" by Roy M Wallack and Bill Katovsky subtitled "How to ride to 100". They have the most reasoned discussion I've seen.

[DnvrFox]

Reasonably signicant weights are probably recommended. I also noticed a couple of responses to letters at cyclingnews on the subject that were interesting. Q&A 1 (http://www.cyclingnews.com/fitness/?id=2006/letters12-05) and Q&A 2 (http://www.cyclingnews.com/fitness/?id=2006/letters12-19). Pam Hinton recommends and links to some jumping exercises that only take a few minutes to do.

I guess we all have our own definition of "heavy."

My point is that simply lifting very light weight (i.e., toning) likely won't do the job. And jumping rope is one good exercise both aerobically and weight bearing. Wish I enjoyed it.

[webist]

I know this is a bicycling forum, but . . .



Thankfully, the adjective refers to the membership, not the topics and subject matter of our conversations. Look at the sub-forum topics available! It's about cyclists chatting about all manner of things. :)

[centexwoody]

Jack LL was sitting in a table next to us at a restaurant a few years ago, and when I left to use the men's room, Jack hit on my wife! She was little miffed that I thought it was way-cool!


:lol:

my wife works primarily with retirees & is always having the geezers trying to chat her up...fortunately I take the attitude that so long as they don't go too far & I don't have to come up to the hospital and take them DOWN or break them in half to teach them any lessons about proper behavior, I consider them harmless...

altho having Jack LL hit on your wife IS pretty special. Tells me more about your wife than about him...congratulations! :D

[DnvrFox]

:lol:

my wife works primarily with retirees & is always having the geezers trying to chat her up...fortunately I take the attitude that so long as they don't go too far & I don't have to come up to the hospital and take them DOWN or break them in half to teach them any lessons about proper behavior, I consider them harmless...



I think I resemble that remark. I am retired, therefore I am harmless? What a put-down.

[Tom Bombadil]

I think I resemble that remark. I am retired, therefore I am harmless? What a put-down.

If you've ever watched the movie "Bubba Ho-Tep" where Bruce Campbell plays an old Elvis Presley, they have a scene based on this concept. Very funny.

[roccobike]

Way to go D'fox.

[DnvrFox]

I've got a suggestion. Once in a while, instead of a barbell, try two
dumbbells. You'll need to cut the total of the two to less than half
of what you do with the barbell. The reason for doing this is 1) so
the 'better' arm doesn't support the 'lesser' arm and 2) you use a
lot more energy stabilizing the dumbbells.

This is an area where I am merely trying to hold steady-state as
some rotator cuff injuries from my youth seem to be my limiting
factor. With a bar I never exceed 145 and now I generally use
two 30s.

I know gym rats that I trust who alternate bar' and dumb' to improve
their bench presses with a barbell.

I tried the dumbbell in place of the barbell today and you are right - an entirely different feeling. I started with 2 35 pound barbells, and you use a whole lot of different stabilizing muscles! Thanks for the suggestion.

[ticwanos]

In fact doing something to counter act cyclings tendency to promote bone loss is critical.

What?! Cycling tends to promote bone loss? This is new info for me. Further details re: cycling & bone loss would be appreciated.

[DnvrFox]

What?! Cycling tends to promote bone loss? This is new info for me. Further details re: cycling & bone loss would be appreciated.

There are numerous articles about this over the past few years. It is pretty well accepted.

Do a google, it will overwhelm you.

Here is one:

http://www.beezodogsplace.com/Pages/Articles/Osteoporosis-Cycling/Osteoporosis-Cycling.html

One of the suggestions in this article:

"LIFT WEIGHTS AT LEAST TWICE A WEEK, year-round. Some experts believe using heavy weights in three sets of 6-10 reps to failure (the point where you lose form) puts maximum stress on muscles and bones, which cues the bone-strengthening mechanism. But just about any weight-lifting program will improve bone density. "

[ticwanos]

Wow!:eek: Thanks for the link. That is certainly some eye-opening information. VERY good to know.

[Big Paulie]

:lol:
altho having Jack LL hit on your wife IS pretty special. Tells me more about your wife than about him...congratulations! :D
What's even weirder is that Jack's wife and daughter --who was almost our age -- were with him, sitting right there. Wifey later said it was almost bizzare! When I think about all the Jack LaLaine shows I watched as a little kid, I would've never imagined that this man would some day try to hustle my wife...too funny. :)

[oilman_15106]

:lol:
Come to think of it, I'll bet the 50+ forum is the only place at BikeForums where anyone knows who Charles Atlas was.

Way to go D. Fox :beer:

Or Jack LaLane (not sure how to spell his name). Another thing we +50s should pay attention to as we age is balance exercises.

[SesameCrunch]

Well, I will share just a bit more. This am - 30 full body dips in a row and 25 full pushups in a row, and that is with me at 211.0 (lost .5 lbs yesterday) pounds.

While I obviously enjoy sharing this, the point I really want to make is that it IS possible to maintain and increase strength after 50, and to encourage others that this is as important as miles on the bicycle, IMHO. Otherwise, your body strength will naturally decline markedly over the later years. This can lead to all sorts of physical problems.
Very inspirational! Good for you for continuing to push yourself. That's the attitude to have.

I have had to lay off for a couple of weeks. I did an endo on the mountain bike, landed on my head and fractured a bone in my neck (no spinal chord damage). Also fell on my shoulder and can't raise my elbow above my shoulders now. So, I'm just trying to keep up the aerobics and will have to build up my strength after I recuperate :( .

[DnvrFox]

I know this is a bicycling forum, but . . .

After doing my 45 minutes on the bicycle trainer this am, I did my resistance exercises.

I have been working on increasing my max in the bench press. I had lost a lot (down to about 170 lbs), but today I did 190 lbs, not once but twice - easily (well, at least I didn't fail).

It gives me comfort that someone 67yo can actually INCREASE their strength.

On to 225 lbs, my all-time previous max many years ago and my goal right now.

Yes, I know that 190 is nothing for many of you, but it is something for me.:)

I hit 195 lbs, up from 190. this am on the barbells! And pretty easily. I have been doing the dumbbell lifts. Good stuff.

Weight lifting in addition to aerobic exercise is a good way for 'oldsters' to combat the rather horrendous muscle loss of aging. A look at a typical 80yr old will give a hint of what is in store without significant efforts on our part to forestall this. Keep up the good work but spread it out so that all your muscle groups get involved. I would be a bit wary of going too far in emulating your younger self however.

A pox on you! :D

[Retro Grouch]

Yes, I know that 190 is nothing for many of you, but it is something for me.:)

I'd love to get back down to 190 lbs again. I lift that much every time I walk up the stairs.

[Road Fan]

+1 to the "Very Cool". But, didn't Charles Atlas die in 1972, and do you really want to look like a dead guy?

It wouldn't hurt me to look a little more like Arnold!

[JeffRoss]

Do you have hand soreness? When I start lifting weights again, my hands get so sore I don't have much grip.

My setup looks a lot like yours, except mine is covered with dust.

Responding to another mini-thread--what's this about cycling promoting bone loss?

[DnvrFox]

Do you have hand soreness? When I start lifting weights again, my hands get so sore I don't have much grip.

My setup looks a lot like yours, except mine is covered with dust.

Responding to another mini-thread--what's this about cycling promoting bone loss?

No hand soreness, but I have been doing it regularly for over 15 years now. I am sure it would go away after a few weeks of regular lifting.

About cycling and osteoporosis, please see post #33 in ths thread and just follow the link there.

[Skipper]

And just how did you get the impression I wasn't "spreading it out?"

Just because I mentioned bench pressing in no way implies that I don't do a bunch of other exercises, which I do. In fact, i work every muscle group I have - except perhaps my brain!

And, if I want to emulate myself as of 10 years ago or so, I will just do that, thank you! I resist other's limits on me. See you at 225 lbs.

Your commitment to fitness is commendable. Keep fighting the good fight.

BUT...

This is a classic example of the kind of crap that would keep people from posting in this forum. It is the kind of Crabby Old Buzzard response I have come to expect from you. Jeez.

[lhbernhardt]

I went to a Mike Walden training camp in Florida back in 1990 or 91. One of the thangs they got us in the habit of doing was some calisthenics first thang in the morning, pushups, situps, stretching, etc. We started with 10 pushups each day. Somehow, I continued with this routine long after the camp, doing these morning exercises Monday thru Friday (I get the weekend off, plus most of the races are on the weekends). So now I'm up to 30 pushups, and I read somewhere that the US Army standard for a guy my age is around 26.

There was also some famous swim coach who said that it's useless to do bench presses until you can do 50 pushups, so I've never bothered with bench presses. Maybe in another ten years I'll be up to 50.

I spent the last couple of years, while unemployed, going to the gym three times a week to do a weight workout, mostly leg stuff. During this time, I had real problems with back pain causing numbness down one leg, and I couldn't walk more than about 500 meters without having to stop and stretch out my back and hamstrings (fortunately it didn't affect my riding). I was at the physio and seeing the doctor. Anyway, all the back pain stopped when I stopped doing weights. Maybe I was squatting and leg-pressing too much weight? Anyway, having stopped the weights, I feel much better. But don't that deter you. The human body depends on stress to adapt and grow - adaptation is what the body is best at. Ya gotta use it or lose it.

- L.

[DnvrFox]

Your commitment to fitness is commendable. Keep fighting the good fight.

BUT...

This is a classic example of the kind of crap that would keep people from posting in this forum. It is the kind of Crabby Old Buzzard response I have come to expect from you. Jeez.

You are right, of course. The response was inappropriate and heavy handed, and for that, I apologize. However, I do believe (at least I hope) that it is not typical of most of my responses.

Thank you for pointing this out. I will attempt improvement.

One more reason I am NOT a good candidate to be the moderator of this forum.

Have a good day.

[DnvrFox]

I went to a Mike Walden training camp in Florida back in 1990 or 91. One of the thangs they got us in the habit of doing was some calisthenics first thang in the morning, pushups, situps, stretching, etc. We started with 10 pushups each day. Somehow, I continued with this routine long after the camp, doing these morning exercises Monday thru Friday (I get the weekend off, plus most of the races are on the weekends). So now I'm up to 30 pushups, and I read somewhere that the US Army standard for a guy my age is around 26.

Pushups are excellent, I have recently gotten up to 35. A very good exercise.



There was also some famous swim coach who said that it's useless to do bench presses until you can do 50 pushups, so I've never bothered with bench presses. Maybe in another ten years I'll be up to 50.



I (and many others) would have to disagree with this swim coach. It does depend quite a bit on your training goals, and bench presses are likely not too consistent with being a fast swimmer.

I have done a fair amount of studying in the area of fitness, including full preparation for the ACE personal trainer examination and participation in numerous fitness forums. I have also studied under an excellent personal trainer who was also a physical therapist. I have never heard nor read any statements similar to this swim coaches.





I spent the last couple of years, while unemployed, going to the gym three times a week to do a weight workout, mostly leg stuff. During this time, I had real problems with back pain causing numbness down one leg, and I couldn't walk more than about 500 meters without having to stop and stretch out my back and hamstrings (fortunately it didn't affect my riding). I was at the physio and seeing the doctor. Anyway, all the back pain stopped when I stopped doing weights. Maybe I was squatting and leg-pressing too much weight? Anyway, having stopped the weights, I feel much better. But don't that deter you. The human body depends on stress to adapt and grow - adaptation is what the body is best at. Ya gotta use it or lose it.

- L.

Personally, I do not do weighted (or at least very weighted) squats for the exact reasons you mentioned. A squat is extremely sensitive to proper form, including being sure to press through the heel of your foot and not the toes. Even given the best form I can muster, I still have those problems. So, I learn from experience, and just stop doing them. Life goes on for me even without squatting!:D

I do do leg presses, and, again, form is important.

Each of us is quite different in what we can and can't do, and as you have done, we should learn from experience and adjust our particular routines to our own fitness goals and body.

Thanks for your response.

[DnvrFox]

I hit 195 lbs, up from 190. this am on the barbells!

200.5 lbs on the bench press this am:D