masi61

Up until ~2 years ago I had discovered a fitness sweet spot that I had not enjoyed in years: namely I was in really good physical condition for my aging 51 year old body. I had built up a lot of strength and resilience through regular gym class workouts including weight training, spinning, even Zumba and of course a steady diet of road riding.

Fast forward 2 years. I have been in a relationship that involved a lot of driving. I saw my gym time go away and gradually forgot about regular workouts. I watched my weight slowly go into the 190's, then over 200, then over 210, and eventually you quit weighing in and when you venture a look you're pushing 230.

Well, now I am making a concerted effort to be back at the gym regularly but it really is like starting from ground zero all over again. My brain and my cardiovascular system are motivated and capable but my MUSCULO-SKELETAL system is what is holding me back. I mean, am I the only one whose hips and hip flexors are so stiff that beginning to work them in pilates/yoga class is near impossible?

I mean I feel like I am up against a wall where all the built up tightness concentrates inflexibility in the low back, the hips, etc... I have been working on my core but apparently not enough as I have only dropped one pants size (from a 40 to a 38). I mean a couple of years ago I wore size 34 pants every day and had a few pair of size 32 that fit me well. I was confident in my ability at the time as it seemed that if I exercised there was a direct correlation to my weight and also my proficiency of riding on the bike translated to my road biking performance as well.

I sort of remember this dark phase from the last time when I pushed through some kind of invisible barrier and my strength and flexibility came though for me. I just wonder among the clyde/athena collective here: are any of you being held back by nagging tightness, strength imbalances and such? How are you working through it?

Erwin8r

Well, I don't know about being held back so much as just getting to be less flexible and enjoying more pain as I get older and/or exercise less... I certainly don't recover as quickly as I did in my 20's or even 30's, but I find that if I stay away from the gym, EVERYTHING gets harder to do. I've been going to the gym steadily again for the past 6 months, and I feel immensely better (in terms of strength and flexibility) than I did back in May. I am nowhere near as flexible as I want to be (especially after learning that flexibility is important to longevity... lol), and so I am actually consider a Yoga-type class to supplement the jujitsu/kick boxing stuff. I just have to get over my shyness/chickenness of wading into a class full of women on mats.

shelbyfv

Probably your muscles aren't the problem. It's fat, no need to overthink. Practice pushbacks (from the table.)

masi61

This shyness is very prevalent. Luckily where I go there is a mix of about 50% men to women in most classes, I guess yoga would be more skewed but the issue is working on the crazy stiffness. My theory of increasing flexibility comes from noticing that as I get more flexible, I seem to have the use of more length in my arms and legs. I'm able to extend more which gives me additional muscle to perform better on a bike. I'm able to get lower on the handlebars and I'm able to stand briefly with the cranks horizontal and drop my heals periodically in order to flush out the fatigue. Little things like this, make riding longer more fun, less like a pain fest. This is the sweet spot of riding where you are able to stay quick and loose and ride varied terrain for hours. The other way I know this strategy is working is that I drain both my water bottles and eat all my snacks before as I loose track of time. I arrive at home tired and hungry and thirsty but still will find that I have lost weight the next day even if I eat a good meal.

masi61

For me, I can't loose the fat until I ratchet up the calorie burn. Eating calories and burning calories are strangely intertwined.

Rowan

If you are going to a gym, isn't there a trainer who can do an assessment and provide you with a program of appropriate stretches? If a trainer isn't available, or you aren't willing to pay for the service, try a physical therapist for the same thing. But really, that is the only way for you to get the flexibility and movement back into your body.

There are some web sites that deal in stretching exercises, but the few I have seen seem to assume people are already flexible, and they end up demonstrating some preposterous exercises that only someone who has been doing them decades can do.

masi61

I made an appointment with a highl regarded massage therapist. She works with the local ballet company. I'm optimistic that the tearing sensation that I can feel deep in my anterior right hip is something that can be worked out.

masi61

I'm going to try a yoga class this morning. Wish me luck. I'm kind of embarrassed about my fat belly but I have to start somewhere I suppose. Will check in later.

masi61

Just got back from gym. The yoga instructor is sick. Did spin class instead. Those Keiser bikes are really silent, and the older, suburban crowd at this particular LA fitness was very polite. I guess I'll have to do some Yoga to get all the physical and psychological stress out of me.

Erwin8r

Darn--I was looking to hear the excellent-experience report from your Yoga class and thus draw courage for my own impending incursion...

IBOHUNT

I stretch a lot.
My 56 year old body needs it more than ever.

masi61

- thank you. Us stiff old people need all forms of encouragement to stay engaged. My next day off is Tuesday. I'm going to be looking for a yoga class sometime tuesday. One thing I plan to do prior to the yoga class though is to go in there good and warmed up. I try to do at least 30 minutes on an arc elliptical at my gym. It gets me really warmed up and it must release some endorphins because I tend to dive right into activities that I would be hesitant to fully engage in while cold.