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Author Topic: Approaching 50 - fitness plan  (Read 9538 times)

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LockieEP

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Approaching 50 - fitness plan
« on: April 26, 2021, 11:59:18 AM »

As someone that for most of life (post 20s) has been carrying excess timber which was made worse by a few years of not playing the game I realise I cant get away with hiding in first slip all afternoon etc.

So any other middle aged players out there with some top tips?   In theory its straight forward; eat less, eat better and move more - the challenge is actually doing it and more importantly sticking to it. I have never been into running but dont mind a bit of cycling......

time to shape up or take up Umpiring!
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SouthpawMark

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Re: Approaching 50 - fitness plan
« Reply #1 on: April 26, 2021, 12:03:17 PM »

Same boat. Change your drink of choice from beer to G&T, and make sure you field next to a super keen late teen/early 20s fielding whizz.

Have also ordered a Hydrow, but will likely be a fad.
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Jimbo

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Re: Approaching 50 - fitness plan
« Reply #2 on: April 26, 2021, 12:16:59 PM »

If you're carrying a bit of weight, low impact exercises are your friend.

Swimming, cycling, crosstrainer will all put less stress on your joints than running. Another alternative is using a treadmill with a steep incline setting and walking at a brisk pace, much less impact but it'll get your heart rate up just as quick as jogging will.
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DiscoStu

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Re: Approaching 50 - fitness plan
« Reply #3 on: April 26, 2021, 12:36:52 PM »

High intensity interval training, gives you far more bang for your buck and gives you time to do other things. You can do it off YouTube at home (Joe Wicks for example) or do it as part of cardio exercise outdoors or down the gym. That will get you fitter.
If you want to lose weight then look at your diet. The saying goes you can't out-train a poor diet. Find something you can work to even if you're tired, busy, injured on holiday etc. and it doesn't have to be too complicated. I've been using intermittent fasting throughout the last year and managed to shed a stone but it's not for everybody I know. 5-2 diet, WW etc. are all good as long as you can stick to it.
For flexibility then yoga or similar, again YouTube is your friend here for guidance but the local gym will have beginners classes which will have people from all ages, not just 60+ women!
For fat loss the simple fact is you have to use up more calories than you put in so if you reduce the crap going in and work out regularly then you will see results in a few weeks.
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LockieEP

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Re: Approaching 50 - fitness plan
« Reply #4 on: April 26, 2021, 01:39:55 PM »

High intensity interval training, gives you far more bang for your buck and gives you time to do other things. You can do it off YouTube at home (Joe Wicks for example) or do it as part of cardio exercise outdoors or down the gym. That will get you fitter.
If you want to lose weight then look at your diet. The saying goes you can't out-train a poor diet. Find something you can work to even if you're tired, busy, injured on holiday etc. and it doesn't have to be too complicated. I've been using intermittent fasting throughout the last year and managed to shed a stone but it's not for everybody I know. 5-2 diet, WW etc. are all good as long as you can stick to it.
For flexibility then yoga or similar, again YouTube is your friend here for guidance but the local gym will have beginners classes which will have people from all ages, not just 60+ women!
For fat loss the simple fact is you have to use up more calories than you put in so if you reduce the crap going in and work out regularly then you will see results in a few weeks.

Thanks - have started this week to cut down (with aim of eliminating) the crap I eat....I dont really drink so not an issue. Having plenty of water . Will start cycling and walking each day - just 20 to 30 mins to start with. Ashamed to say my lads have a treadmill and I am over the maximum weight for it  :o
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Northern monkey

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Re: Approaching 50 - fitness plan
« Reply #5 on: April 26, 2021, 03:17:26 PM »

Rather embarrassingly realised I did a similar thread a few years ago, but did absolutely nothing about all the advice I was given..
Anyway,,After a recent blood test revealed not good things , with lots of doom and gloom from my Doc if I do nothing about it,,,I ,started following Dr Eric Berg keto,,,, and applied much of his words of advice,,, one month in, Im just over a stone down, 3 notches on my belt,(which Im really chuffed at), and barely ever hungry..
Over the past few years Ive tried everything to lose weight etc and improve fitness/mobility without realising I had medical issues that would prevent any improvement or at the very least, stop me doing anything about it..

Well worth getting a blood test to get yourself checked over, and can highly recommend Dr Eric Bergs YouTube etc..

I will say one thing,, its killing me not to drink any alcohol, but if it means Im gonna be around a little longer then its the least I can do to stop.

InternalTraining

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Re: Approaching 50 - fitness plan
« Reply #6 on: April 26, 2021, 04:22:57 PM »

As someone that for most of life (post 20s) has been carrying excess timber which was made worse by a few years of not playing the game I realise I cant get away with hiding in first slip all afternoon etc.

So any other middle aged players out there with some top tips?   In theory its straight forward; eat less, eat better and move more - the challenge is actually doing it and more importantly sticking to it. I have never been into running but dont mind a bit of cycling......

time to shape up or take up Umpiring!

1. Maintain or improve your flexibility. You will do more damage to your body thru asymmetric muscle tightness or exertion than any of the factors you mentioned in your post. This is an oft over looked fact. Stretch when your body/muscles are warm and make sure you do it every night even if you don't regularly work out. "Stretch out" every day. Yoga is overly commercialized, stay away from yoga "products". Get a heating pad from Amazon and use it to warm up tight muscles before stretching. Invest in a theragun or a similar product. They work wonders.

2. Balance. This is a function of asymmetric muscular strength. Add rotational exercises to your routine. If you can do only one exercise, do a rotational. When I joined CBF, a CBFer shared a kettlebell program for cricketers. A decent pair of kettlebells in your home are worth more than an annual gym membership.

3. Rest & Recovery. Do less exercise but make it effective and targeted followed by an aggressive rest-and-recovery regime. Skip your workout days (workout 3 days a week) and spend rest of the time on low impact walking or just recovery and stretch. Do less for better results.

4. Diet. Aggressive diet has never worked for me. Your mileage may vary. You will have to experiment with different foods and see how they make you feel. It is a lot more fun than it sounds.  :D :D :D Don't cut out meat from your diet but switch to organic/pasteur/free range meat. Cut out sugar, your body will thank you for it. Whatever you decide on diet, make sure the program is sustainable for your lifestyle and circumstances. Tom Brady loves to talk about his avocado ice cream. What he doesn't tell people is that he has a full-time chef and an assistant who cook, pack, and serve his meals. And that's how he makes his vegan diet work for himself and Giselle Bundchen. Create a plan that you can sustain for next however-many years.
« Last Edit: April 26, 2021, 04:24:56 PM by InternalTraining »
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LockieEP

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Re: Approaching 50 - fitness plan
« Reply #7 on: April 26, 2021, 08:37:18 PM »

Some great replies thanks .
Giving up sugar...now thats a challenge . Sucker for sweets and biscuits - would choose over a beer!
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LockieEP

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Re: Approaching 50 - fitness plan
« Reply #8 on: May 04, 2021, 07:42:32 AM »

Just to update with some positive but also sadly some bad news!

Been trying to cut down on crap food and has been going ok ( allow some treats currently at weekends) and have lost 4 lbs since positng this. The bad news is that I started cycling again, just 2 to 3 rides for 30 mins at a time and it appears to have triggered a return of sciatica  :(   I first had this from nowhere (maybe from gardening)  just over a year ago in lockdown - found stretches and walking made it manageable to point just felt a little uncomfortable in evenings after sitting on sofa.

But, pretty bad again now so will start stretches (I know....shouldnt have stopped!) and walking rather than cycling. Any good stretches for this? I am really not flexible.  and will keep up the weight loss. 

Still no cricket for me !
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LEACHY48

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Re: Approaching 50 - fitness plan
« Reply #9 on: May 04, 2021, 08:24:32 AM »

Well done on the 4lb loss, for the sciatic pain, stretching your glutes and hip flexors may help. Your sciatic nerve runs through space between your glutes and psoas (hip flexors) so when they get tight, as they will do from cycling, and sitting down all day if you work at a desk for example they can impinge the nerve.
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edge

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Re: Approaching 50 - fitness plan
« Reply #10 on: May 04, 2021, 11:21:28 AM »

Don't know your level/variety of cycling but sounds like you might want to think about whether your saddle and bike fit are right for you re. the sciatica.
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ca_gold

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Re: Approaching 50 - fitness plan
« Reply #11 on: May 06, 2021, 06:51:13 PM »

Best bang for the buck fitness wise and for on field performance I've had is a pair of kettlebells. Read pavels simple and sinister, eat like an adult, and try to get 10k steps in and sleep 8 hours. Keep simple goals and you'll get the results. Don't focus on the results, focus on "showing up" daily for your diet, fitness, and rest
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brokenbat

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Re: Approaching 50 - fitness plan
« Reply #12 on: May 06, 2021, 11:11:30 PM »

Def recommend seeing a professional physio if you can. Stretching can sometimes do more harm than good. So its best to get it checked. Also- the injury suggests you have some muscle imbalances (we all do!).. so if you can, seeing a physio would be ideal.
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LockieEP

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Re: Approaching 50 - fitness plan
« Reply #13 on: May 07, 2021, 10:40:52 AM »

Def recommend seeing a professional physio if you can. Stretching can sometimes do more harm than good. So its best to get it checked. Also- the injury suggests you have some muscle imbalances (we all do!).. so if you can, seeing a physio would be ideal.

it was also suggested a chiropractor so not which one to try or maybe I need both!  I think key is I need to the correct stretches and properly.
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InternalTraining

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Re: Approaching 50 - fitness plan
« Reply #14 on: May 08, 2021, 03:41:56 PM »

The bad news is that I started cycling again, just 2 to 3 rides for 30 mins at a time and it appears to have triggered a return of sciatica  :(   I first had this from nowhere (maybe from gardening)  just over a year ago in lockdown - found stretches and walking made it manageable to point just felt a little uncomfortable in evenings after sitting on sofa.

This helped me: https://www.youtube.com/watch?v=tpczTeSkHz0
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