aging · flexibility · health · illness · injury · nutrition · planning · schedule · self care · training · weight lifting

Sam gets frustrated with midlife precision and the complications of fitting it all in

There’s a story we tell here on the blog. Do the things you love, whatever movement fits into your day is good movement, eat what your body feels like eating.

Regular readers, you know our drill. It’s a relaxed, forgiving tune we sing around here most of the time.

Regular readers know too that I’ve been struggling a bit with that tune. These things are all true, I still sing that song, but at the same time things are getting more complicated with age and with injury. I’ve written before about doing things that aren’t fun (so much painful knee physio!) and about rest. Tl;dr: It’s complicated and sometimes I get frustrated.

Bitmoji Sam pointing at the word “lies”

It’s especially more complicated as we age. It’s especially more complicated for those of us with performance oriented fitness goals. Martha and Marjorie Rose are serious about their lifting. Kim and I have cycling goals. Others run and race. Cate is often preparing for her next big solo adventure. Christine is training for her next martial arts test.

As a group we’ve got a lot going on. We all do some strength work, some aerobic activity for endurance, some aerobic activity for intensity, and some activities for flexibility and mobility. For me, right now, it’s physio, weights, cycling and yoga.

I don’t mean to sound whiney. I’m not really complaining. It is what it is. But what it is is not simple or easy.

Sam’s bitmoji lifting weights.

So we’re busy but what do I mean by “more complicated”?

Do you remember when if you had a big project due for work or school you could just stay up all night, maybe even for a couple of nights, and push through? If you were working late you could skip meals, no problem. Aging takes away that ability for most of us. We need to be more organized and scheduled with our work and with our lives.

There are new rules for everyday eating too. For example, there’s a whole list of foods I don’t eat late in the day not because I’m concerned about my weight but because of heartburn. Oh, midlife. Lots of my friends are pretty scientific about their caffeine consumption. Luckily, I can still drink regular coffee after dinner but I think I’m the last in my friend group who is able.

All of these changes are present as we age as athletes too.

Here’s Abigail Barronian talking about the aging athlete, “It’s no secret that our bodies change as we age. Muscle mass and strength decline, it takes longer to recover from hard efforts, and our capacity to handle high training volumes can diminish. On top of that, mobility decreases and we become more prone to certain injuries. When an older athlete stops training, their fitness deteriorates significantly quicker than it did when they were young—and building it back is much harder.”

So given all the constraints it’s hard to be relaxed about things. Fitness in midlife and beyond requires more structure and thoughtful planning. If it used to be the fun, intuitive, freewheeling part of your life, that’s a tough psychological change too. Mostly it’s still a lot of fun for me but these days I’m finding the planning and organizing a bit stressful.

First, as we age rest becomes more important and it’s harder scheduling workouts and scheduling rest days, not to mention getting enough sleep. Aging athletes need more rest between tough workouts. I love rest but even for me sometimes the recommended amount of rest feels like too much. In recent years we’ve discovered that aging athletes can still work out hard. There’s no need to dial back workout intensity but there is a real need to rest more between workouts. We don’t recover and bounce back the way we used to.

See Recovery and aging athletes: A guide to train smart and stay strong

A colleague of mine, and former bicycle racer, who is now 59 years old, put it something like this: “In my twenties I recall being able to do five or six hard workouts a week and race back-to-back days without any trouble.

In my thirties this changed to three or four hard workouts a week and it was more difficult to race back-to-back days. In my forties, two or three hard workouts a week were more than enough, and racing back-to-back days was a bit of a challenge. In my fifties, one or two hard workouts a week were enough and recovering from a race took me about a week. Now, approaching 60…don’t even ask.”

The rest and recovery time of a 20 year old athlete is significantly different than that of a 45 year old athlete. It’s different again at 55 and so on. But this means that taking training plans off the internet won’t work. Often they don’t allow enough rest.

From Here’s how to get stronger after fifty: “As you age, your body bounces back more slowly from intense exercise. Successful older athletes should take their recovery as seriously as their training. “Younger athletes can get away with a poor lifestyle and still perform, but older athletes cannot,” Swift says.”

When I was younger it was just a matter of juggling, fitting in the activities I wanted to fit in, amid kids and a busy work schedule. But as we age there’s also the matter of resting between workouts which becomes more and more important. I’ve long been a fan of deliberate rest days and every coach I’ve had has talked about their importance. Except now they’re more important and I don’t have a coach to make sure I take them.

Likewise for lifting, as we age there’s more need for rest. I read a study recently that claimed for midlife women lifters the right ratio for strength training is two hard workouts followed by one easier workout with lighter weights. I’m not sure if that’s right or not but the main point stands, it’s complicated.

I’ve read too that after 50 you should move to two rest days a week of which one can be active recovery, gentle cardio or yoga maybe.

What am I trying to fit in? The big and important thing is knee physio and strength training. Say three days a week. Next up is cycling, also three days a week. I would like to do hot yoga twice a week. And I also want to take a complete rest day. Oh and also I have to be flexible and fit things in around a very demanding work schedule.

Wish me luck!

(Update: I see Catherine just purchased a training program that works in all the elements including rest. That’s one solution to fitting it all in. Go Catherine!)

Bitmoji Sam is holding a pillow. The text reads “rest up.”

Second, food is more complicated too. For me, there’s some planning involved. I have medication I have to take each morning on an empty stomach and then wait an hour before breakfast. That’s tricky. I also have medicine I have to take after breakfast because it can’t be taken on an empty stomach. Oh, and I need to get to work sometime.

There’s also this whole thing about aging athletes and muscle loss. Our bodies use protein less effectively so we are supposed to eat more of it, some with each meal. I also need fewer calories to get through the day–thanks also to aging– so protein takes up a good chunk of the calories. Add vegetables. Where’s the room for other food? That’s not easy to organize either.

See Muscle loss is in the news again for more details.

Bitmoji Sam ponders her lunch options

Thirdly, for pretty much all of us there are complications related to injury. My knee is an ongoing thing and recently Tracy injured her Achilles. When that happens you’re doing workouts but also physio and in my case massage therapy too. It can feel like a lot to manage.

Now maybe you might think that one doesn’t need to take it all so seriously. You can walk to work, stretch once in awhile, and do work around the house. And that’s true. You can. But if your goals are more about maintaining fitness as you age and not losing muscle, it’s complicated. Mostly I’m good with that. But I confess that some days I just want to not think about what I’m eating or when I’m next riding or lifting and curl up on the sofa with a mug of hot tea and a book.

Bitmoji Sam on a purple bean bag chair with a red book and a mug.

How about you? How do you fit it all in?

flexibility · martial arts

Christine and the kicking – Day 2

Day 2

I was expecting to be a lot more sore today.

I did some stretching and some lacrosse ball muscle massage last night but I still expected to be very uncomfortable today.

I was happy to discover that, while my hip muscles are tight today, I don’t hurt. I’m calling that a victory!

The Day 2 routine consisted of leg swings and lifts, some split stretches (She does splits but me? Not so much) and some standing leg raises of various sorts.

They were challenging but not quite as difficult as some of yesterday’s movements.

A white woman with light brown hair and a green headband, is visible from the shoulders up. She is wearing a grey shirt and there is a light green wall behind her. She is smirking.
Not quite as sweaty today but still smirky.

The real challenge today was what she calls ground kicks – leaning on the floor on one side, executing a kick and holding it.

Doing them with my right leg made me acutely aware of the tightest muscle in my body – right at the crease of the front of my hip. It hurt to do them but not in the ‘you should stop’ way. It was more of a ‘this is where you have to do the work’ way.

My left leg didn’t give me the same trouble.

Overall, it’s really becoming clear that weakness/tightness in different muscles on each leg is affecting my kicks on both sides…just in different ways.

I’m enjoying this kick-specific focus and the short duration of each workout. This approach lets me work on one challenge at a time which, it turns out, is much better than trying to do all of the things at once.

Who knew? 😉

PS – Yes, I do realize that this is news only to me. 🙂 Ha Ha!

fitness classes · flexibility · stretching

Sam is not a big fan of stretching but thinks the new fancy stretching machines are okay

Left to my own devices I am not a big fan of stretching. It’s time consuming, boring, and border line painful. It’s even more boring than physio exercises.

I like doing activities that involve stretching–yoga and Aikido, for example. But stretching after cycling, or worse yet, before, has never been my thing. At personal training Meg builds stretching into the workout and then I stretch. Yay! (Oh, you’ll get to meet Meg soon. She’s going to guest blog for us.) Yet my knee physio involves daily stretching and I struggle to get myself to do it.

However, the Guelph gym has these cool fancy stretching machines that get you into position and then leave your hands free to check your phone while holding a stretch. I really like them.

Image description: Sam’s right leg in a hamstring stretching machine. She’s wearing black capris and purple sneakers.

I confess though when I am getting myself into the machine I keep thinking of medieval torture instruments. I’m reminded of a novel I read–was it by Rose Tremain?–about a young woman captured by the Inquisition who looked on at the stretching rack, knowing that she would die on it, waiting her turn. It’s one of three stories in the book. One of the others was about Joan of Arc. If you know the name of the book, could you let me know? I’m digressing. Sorry!)

But the university stretching machines are all self-controlled and you can get to a just barely comfortable position, check your Facebook notifications, and then stretch some more. I like that. I approve comments on blog posts and play moves in various word games. All while stretching.

Fitness magazines tell me that stretching is the New Big Thing. There are even whole classes devoted just to stretching and now stretching studios. For now, I’m sticking to the stretching machines and Meg’s stretching routines and the ones I can manage to do at home.

How are you about stretching? Do you like it? Do you do it?