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Old 01-12-2019, 12:18 AM   #61
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I hope you didn't push it too much. Muscles release toxins when you have DOMS (delayed onset muscle soreness), a.k.a., sore muscles a day or so after lifting.

https://en.wikipedia.org/wiki/Rhabdomyolysis

Rhabdomyolysis is a condition in which damaged skeletal muscle breaks down rapidly. Symptoms may include muscle pains, weakness, vomiting, and confusion.There may be tea-colored urine or an irregular heartbeat.Some of the muscle breakdown products, such as the protein myoglobin, are harmful to the kidneys and may lead to kidney failure.
I got Rhabdo two years ago. I had a colonoscopy on a Friday and then worked out the following week and ended up with a swollen arm for about three days. I diagnosed it myself by searching "swollen arm after bicep exercises" and it came up. I had a mild case but my arm sure hurt. I was out of town and did not go to the hospital as it started feeling better and my only symptom was the swollen sore arm but it was a wake up call. Unfortunately, when I got home, my doctor was out of town and the sub wouldn't prescribe a CK blood test without me coming into the office for an exam. I found an online lab where I could order my own blood test for $28 so I did that. The next morning by 8 am, I had a call from the lab that my CK levels were high and I needed to see a doctor right away. My doctor was then back and said since I was feeling better and the swelling was gone and my levels were not too high, I could get retested at the end of the week and by then they were normal. I think we determined that the colonoscopy made me dehydrated and then the exercises made it worse.

I was not happy with my trainer though. He pushed for me to come back a couple times that week before my blood test came back normal. I don't think he even knew what rhabdo was. Needless to say, I quit working out with him.
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Old 01-12-2019, 12:22 AM   #62
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There are a lot of benefits to body weight exercises. Lunges, planks, bridges, squats. Lots of ideas online and lots of videos.

Also, working out in front of a mirror is not vanity. It is to ensure what you are doing looks correct!
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Old 01-12-2019, 01:26 AM   #63
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I go to a fairly nice gym because it's a free perk at my place of employment. The last year or so, I've been thinking about whether I really want to *pay* for a gym membership after retirement. I decided the answer was, "no," so I started to look for gym classes that don't use a lot of expensive equipment. Rather, I've been focusing on classes that rely mostly on your own body weight for exercise.

The best classes for 'body weight' exercise are: Pilates (mat style), Yoga (many different styles), and "Core" workout classes. If you go to those classes for a year, you can usually remember your own routine and you can quit the gym membership. You might want to buy yourself a good jump rope too. Ever since I started jumping rope, I've had tons of energy for other things (jogging, dancing, etc.)
Once you're 60 many state and community colleges have free tuition programs for taking classes. Take a class you're interested in and you automatically have access to the college's gym with usually top quality tax payer supplied gym equipment. The class could be a PE class like yoga.
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Old 01-12-2019, 08:07 AM   #64
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I think this guy is fairly smart - https://startingstrength.com - he advocates three main lifting exercises: squat, deadlift and bench press. %X% sets with increasing weight. Women should be lifting heavy weights, too, especially to help with bone loss prevention. I would get a trainer to teach you the exercises and then 3x weekly do the workout.

I would also augment with some HIIT - I do a spin class for 30 min 3x weekly.
Mark Rippetoe is one of the best strength coaches in the county. Again, his focus is on compound lifts which will benefit you a lot more in the long run that some of the less effective things you see being done in many gyms. As to trainers, not all trainers are created equal. I see far too many allowing their clients to sling the weights around instead of slow deliberate movements with correct form. Time under tension is your friend. And has been mentioned do not under-estimate what can be done with body weight exercises alone (push-ups, squats, lunges, and planks).
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Old 01-12-2019, 10:10 AM   #65
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I was not happy with my trainer though. He pushed for me to come back a couple times that week before my blood test came back normal. I don't think he even knew what rhabdo was. Needless to say, I quit working out with him.
Yikes, that's scary! There are articles out there about the rise in rhabdo due to the Crossfit trend. You'd think that all trainers would be educated about this.

Animals can get rhabdo too. My brother and his wife had a Rottweiler that they kept caged during the day while they were at work. Apparently, the dog did not get much exercise. After some number of months, they decided they couldn't keep her anymore, and gave her to a friend who lived on a large piece of land outside town. First day there the new owner let her run outside to her heart's content. Over the next few days, the dog became quite ill, and the vet diagnosed her with rhabdo caused by severe muscle damage. Her kidneys were badly damaged and failing, and it was decided that the best thing to do was to put her down. So sad and preventable.
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Old 01-12-2019, 10:44 AM   #66
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I'm amused by all the advice to do hardcore stuff before doing the easy stuff like
1 push-up
1 10 second plank
1 walk around the block.
1 pick up a 5 pound dumbbell.
1 spin for 5 min.

You have the rest of your life to get better and stronger, so what's the rush? Set yourself a 5 year goal, not a 5 month goal.

When you get bored with the easy stuff, add reps and weight or change the routine. There is really no need to do the most efficient exercise possible especially if you hate it. Do something fun instead, so that it is easy for it to become routine.
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Old 01-12-2019, 10:54 AM   #67
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I have a new outlook regarding working out. All 4 of my brothers worked out several times/week, 2 of them were runners as well as weight lifters. They loved to share their strategies and different machines/weights/running techniques etc.

Fast forward today. Oldest brother had 4 (both hips twice) hip replacements. Severe shoulder issues. Next oldest brother, knee replacement and looking to a hip replacement. Has lots of joint/muscle pain, takes lots of muscle relaxers, ibuprofen.
Next oldest brother, hip replacement and severe back issues. Lots of medicines. Neck issues that are inching towards surgery. Joint pain.
Younger brother, hip replacement (early 50's). Joint pain and lots of ibuprofen.

My exercise is fast walking, pool treading in the deep end and light weight lifting. IMHO, you don't have to go overboard with workouts.

My DSI and DBI live in Italy, we visit often. The old people walk daily, carry their groceries, eat well but they do not work out. I'm speaking of the mountain folks who live well into their 90's. They walk, garden.
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Old 01-12-2019, 11:01 AM   #68
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Compound exercises are more than just efficient...they also ensure entire muscle groups develop together and in balance. If you can safely do a squat with proper technique, that works all the muscles in your legs and your core. It eliminates the need to do separate and isolated leg exercises and other exercises for the core. Deadlifts will work your glutes, quads, hamstrings, calves, arms, back, and core and are considered by experts to be the best overall exercise that a person can do.

The only people who need to do isolated exercises like curls or calf raises are body builders looking to work on a spedific weakness.
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Old 01-12-2019, 11:25 AM   #69
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I have a new outlook regarding working out. All 4 of my brothers worked out several times/week, 2 of them were runners as well as weight lifters. They loved to share their strategies and different machines/weights/running techniques etc.

Fast forward today. Oldest brother had 4 (both hips twice) hip replacements. Severe shoulder issues. Next oldest brother, knee replacement and looking to a hip replacement. Has lots of joint/muscle pain, takes lots of muscle relaxers, ibuprofen.
Next oldest brother, hip replacement and severe back issues. Lots of medicines. Neck issues that are inching towards surgery. Joint pain.
Younger brother, hip replacement (early 50's). Joint pain and lots of ibuprofen.
They must have been doing it wrong. People who lift using proper technique with the right amount of weight and reps don't get hurt from lifting.

I'm 56 and have never once had an injury in 40 years of lifting, and have no shoulder, knee, back, or hip problems. On the other hand, I know several weak people with ongoing back problems...a lot of them are due to carrying too much weight on a weak core.
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Old 01-12-2019, 01:23 PM   #70
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They must have been doing it wrong. People who lift using proper technique with the right amount of weight and reps don't get hurt from lifting.

I'm 56 and have never once had an injury in 40 years of lifting, and have no shoulder, knee, back, or hip problems. On the other hand, I know several weak people with ongoing back problems...a lot of them are due to carrying too much weight on a weak core.
That's always good to hear! I know many middle-aged weightlifters who don't seem to have problems.

There's probably a number of variables that affect joint health in weightlifters. Poor form and doing harmful lifts can no doubt cause problems.

The shape and mechanics of a lifter's bones and muscles can also cause issues. DH and I both had a curve at the tips of the acromion bones in our shoulders, causing impingements that led to problems mid-life. I wish I'd known that when I was younger. I never had any shoulder pain to indicate a problem, just a little unusual grinding when I rotated my arm a certain way. Also, one of my bicep tendons was frayed and on its way to breaking. I had no pain from that either, so I'm glad I got that grinding checked out!

But it's hard to imagine that years of heavy lifting don't take their toll on the cartilage. When my ortho surgeon pointed out that my shoulder cartilage had thin areas, he said, "We see this in weightlifters." Maybe some people have extra-tough or extra-thick cartilage and are better protected than others, or stop lifting before they notice a problem.
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Old 01-12-2019, 02:08 PM   #71
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That's always good to hear! I know many middle-aged weightlifters who don't seem to have problems.

There's probably a number of variables that affect joint health in weightlifters. Poor form and doing harmful lifts can no doubt cause problems.

The shape and mechanics of a lifter's bones and muscles can also cause issues. DH and I both had a curve at the tips of the acromion bones in our shoulders, causing impingements that led to problems mid-life. I wish I'd known that when I was younger. I never had any shoulder pain to indicate a problem, just a little unusual grinding when I rotated my arm a certain way. Also, one of my bicep tendons was frayed and on its way to breaking. I had no pain from that either, so I'm glad I got that grinding checked out!

But it's hard to imagine that years of heavy lifting don't take their toll on the cartilage. When my ortho surgeon pointed out that my shoulder cartilage had thin areas, he said, "We see this in weightlifters." Maybe some people have extra-tough or extra-thick cartilage and are better protected than others, or stop lifting before they notice a problem.
I went a little heavier when I was younger, but never to the extreme. I attribute the lack of injuries to a combination of good genes, good form, proper weight, and also because any time I felt a twinge or that something may be off I immediately stopped rather than trying to push through it. I also suffer from a small amount of laziness so there were several regular "breaks" over the years which also probably helped.
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Old 01-12-2019, 07:00 PM   #72
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I haven't ever been fond of exercise- I have been a runner in the past, but now live where it isn't practical. I joined a Gym that is sort of on my way home from work as that's the only real time I have to do it thanks to the kids' schedules and my own. SO- I know how to use the cardio machines, and I plan to start with those. I'm not sure I've ever used the weight lifting stuff, but after reading Younger Next Year, I get that I need to. So here are the questions:

All I own or have ever owned (in athletic shoes) are running shoes. Is that fine or do I need "trainers" whatever that means. If I do need something different- tell me what I'm looking for please.

There are a million machines in there. They assured me they'd show me how to use them properly, but how do I know WHICH ONES are important? Any website references would be great, because I'm confused. There are so MANY. How do you tell?

The goal here is to be fitter. Don't need to lose weight, and don't want to be noticeably more muscular. I like goals- what should my goals be- i.e., how do you track progress here, and what should I expect?

I think I want a heart rate monitor- got any recommendations?
I have been a member of Planet Fitness (PF) for over 10 years. Monday to Friday there are FREE training sessions that any paying member can sign up for to work out with the PF trainer in 1 hour sessions. Sometimes there are only 1-3 members with the trainer. It’s crazy that some people pay $$$$ to get sone time with a personal trainer. My membership is $10 monthly to work out.
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Old 01-12-2019, 07:10 PM   #73
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Stick to the machines... It's more fun.
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Old 01-13-2019, 12:25 AM   #74
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I understand the benefits of free weights, but I use machines, for convenience (no spotter needed) and speed (moving a pin is much quicker than changing plates). I am always aware of range of motion, and form, to maximize effort and avoid injury. I alternate every month or two between 3x12 and 5x5, and push about as much weight as I can and still get the rep count. I do chest press, seated row, shoulder press, and lat pulldowns. All these work the arms as well, so no isolated arm exercises. Don’t currently do legs, as I walk and bike, and also need down time/rest!

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Old 01-13-2019, 06:49 AM   #75
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I have a basement exercise room with bow flex, bow flex dumbbells and treadmill at home. And use the snowbird condo workout room with a few machines in az. No leg exercises. I have 4 different routines. 2 push 2 pull that I alternate for 4 workouts per week. Each routine has 3 exercises of 5 sets of 10 reps. Weight workouts are less than 30 minutes. Hiking and biking for legs 4 - 5 days a week. I put together my weight workouts from tips from 2 trainers that are friends of ours.
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Old 01-13-2019, 07:26 AM   #76
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I used to do 5x5 with free weights, 2 push and 2 pull sets for upper body, and the same for legs. Now that I'm "older" (56), I have lowered the weight slightly and have been doing 1 push and 1 pull of 6 sets of 8-10 reps.

I also used to run a lot of 10k's and half marathons and strength training for my legs was neglected, but I now train my lower body as much or more as upper body in addition to keeping up on the cardio.

Leg strength as one ages is far more important than upper body strength.
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Old 01-13-2019, 07:50 AM   #77
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Yeah, I don’t use machines, preferring free weights with some compound moves and a stability ball is also handy as a bench and for core work. But a gym trainer can take you through this too.
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Old 01-13-2019, 08:09 AM   #78
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+1 for a trainer to start, I avoided using one for years and finally realized if I wanted to do weights etc appropriately without hurting my back etc... I better get professional help....



worth a few sessions than you can do it on your own or go back to trainer for a refresher...


Agreed! Whenever I switch gyms I get an orientation based on my current workout.......
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Old 01-13-2019, 09:41 AM   #79
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Freemotion makes great machines as they allow for more range of motion than other typical machines and will give you a better workout if you gym is lucky enough to have these). And you can also do the big three compound movements on machines (deadlift, squat, and presses), so while it's important to start light, and if you have any level of fitness are not beyond a beginner.
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Old 01-13-2019, 06:19 PM   #80
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The goal here is to be fitter. Don't need to lose weight, and don't want to be noticeably more muscular. I like goals- what should my goals be- i.e., how do you track progress here, and what should I expect?
I've been working out every other day at a gym for years and have never had any specific fitness goals. For me, cardio and a little weightlifting is just part of the routine maintenance required to keep my body in good condition. I occasionally encounter articles claiming a healthy body / healthy mind association, but establishing a causal link here is tricky so I won't go there.

BTW: the new year usually brings some unfamiliar faces to the gym. They tend to be overweight, improperly dressed (street clothes), and gone by March. Kind of sad.
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