Fifty Plus (50+) - This looks challanging

A couple of weeks ago I figured out how to perform Push Ups
with my bad wrists. I just grabbed a set of dumbbells and went
to it. I have no upper body strength to speak of but I managed to
start at 4 reps of 5 and moved in a week up to 4 reps of 7.
Of course I took a five to ten minute rest between reps as I
haven't done this stuff in 20+ years. My 19 yr. old was away that
week so I didn't feel inhibited showing off my weak form with my
bride of 33yrs. at home. The 19 yr. old is leaving for school on the
10th, on the 11th I'll be attempting a program I stumbled upon while
trolling the Clydes Forum. They linked to the training and nutrition
forum. Here's the link http://www.bikeforums.net/showthread.php?t=442137
I'll let you know how it goes once I get into it a bit.

Good legs (not tsl legs, but not bad), maybe good upper body coming,
now what to do about the big bad beer belly?

Happy Trails

I like it! I lifted weights for about 7 years in my late 30's and early 40's - I got a little stronger but never saw the benefits I was shooting for - just sore joints. In all fairness I did not bulk up either, I kept my weight at about 160 (the weight I am shooting for now - only 4 lbs to go YooHoo!). I don't have a lot of upper body strength but I think some toning up of the upper body will help the biking, I think I also need to 100 situp plan - although the big belly flab is gone now the tummy is still loose. I am sure that core strength will help the hill climbing. Maybe tomorrow...

Go for it, cranky:thumb: I was never too good at push-ups and I don't think I've improved with age:o

My doctor worries about my cycling for two reasons. One - I have osteopenia and falls could cause broken bones. Two - cycling isn't the best exercise for developing upper body strength and my wrists and forearm are the weakest areas of my bones.

He insists I do upper body exercises using dumbbells. I have a weight bench and dumbbells in my family room and try to use them 2-3 times a week.

Start slowly and don't overdo it.

DON'T DO SITUPS!!

Do crunches. Situps can hurt your lower back.

I do my crunches very, very slowly. I get to as far as I can get up and hold it - hold it - hold it, then release slowly. I also do crunches to both sides (in the same manner) to develop the lateral abs.

Research has proven that the release is more important than the lift. IOW, if it takes 2 seconds to get the weight up, allow about 7 seconds to get it down. This would be true with flies, presses, rows, etc.

Often I see someone at the gym who puts a light weight on, does a bunch of very fast repetitions, then smiles and thinks they have helped their body get stronger. Not by much!

The weights need to be very challenging, the reps slow.

I have sometimes wondered how i should "exercise" my upper body, since the bike (recumbent) develops the legs ... ... now I have something to add to the routine. IF i will do it. However taking it slow as this program implies will mean it will easier to continue.

DON'T DO SITUPS!!

Do crunches. Situps can hurt your lower back.

You are correct and I should have said that - I was certainly thinking it. I have a crunch machine from Nortatrack - used it for a few years and it did help. When I use to do areobics 4 times a week all the crunches we did didn't help me much and left me with a sore back and neck - the machine keeps my back straight and supports the head. The best thing I have found is the ab weight machine at the health club at work, a few reps on that a few times/week really helps - but I gave up that membership a few years back.

Although I started weight training about six months ago, including dumbbell bench presses and push ups, the number of push ups I can do has not increased very much. I think I've plateaued. I can't imagine getting to 100.

Don't forget to keep us posted!

-------------

Highly recommended:

Strength Training Past 50 (http://www.amazon.com/Strength-Training-Past-Wayne-Westcott/dp/073606771X/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1217689902&sr=8-1)

They probably have it at your library. Example from book:

77849

My job has some upper body intensive work I use to simulate pushup. When I get my weight down to about 190, I plan to start doing real ones. My son asked me if I could do 20 before he went in the AIr Force. I did. He went to basic and did 74 pushups, 72 situps 15 pullups and ran ran the 1 1/2 mile in 8:36. The calesthenics were done in one minute each with a 2 minute rest between the different ones. The run was done after a two minute rest from the pullups. Now he can do 92 pushups in a two minute window where there is no stopping allowed. In his SPecial forces training, you must work to the two minute time or to muscle failure, so he paces them out to last two minutes. Then he found out the record is "only" 120...so now he plans to shoot for that. He said the two minute test is much more difficult then slamming them out for a minute. The pullups are still a one minute test and he can do 16 now. His situps are 86 I think...in the 80's somewhere. Anyway, this inspires me in my quest to get back into cycling. He graduated basic in June. I was 212 then. Now I am 205 and dropping steadily with the riding starting last week. For us, I have to agree crunches are better than situps. For young military pups, situps seem to work fine. They are done with knees up and a helper holding the legs. The biggest problem CHris has is a scar on his lower back from abrasion...did way more than the above during his pararescue phase one.

I checked my records, and in February (when I started) I could do 18 pushups, in March I could do 27, and today I did 29.

For us, I have to agree crunches are better than situps. For young military pups, situps seem to work fine. They are done with knees up and a helper holding the legs.

If you do situps with the knees bent and someone holding your legs, you are doing a crunch.

I do the "George Forman" crunches. He puts his lower legs and feet on a chair seat with 2 90 opposite bends - knees and hips. Therefore, one is lying on his back legs at the hips pointing up 90 degrees, and then knees bent so the lower leg is horizontal and supported by the chair seat.

Try wrestling a MTB though some twisty singletrack at speed for a good upper body workout.

Try wrestling a MTB though some twisty singletrack at speed for a good upper body workout.

Take a look-see. Mtn Bikers have tremendous upper bodies, at least the ones around here.

Looks interesting! My upper body strength is lacking as I tend to focus more on legs and aerobic activity. I do arm and hip pilates a few times a month and my body really feels it the next day, so I need to do it much more often.

This push-up program looks intriguing. I may try it -- thanks!

Keep us posted on your progress.

So did anyone actually start this yet?

I ranked myself on Saturday in Rank #2 at 7 pushups before being
unable to keep good form. I told you I was a weenie.
Today I start week #1 which actually looks quite daunting to me.

If I can do 25 after six weeks I'ld be thrilled.

I guess I'll get serious about weight management too and will start
posting on Beverly's Monday Morning Weight Loss thread.

edit: after day one of the 1st week, groan....this is gonna be tough.

The program works. Though I failed the first week and am preparing to repeat
it, several times if need be, I am stronger than I was seven days ago.