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More Time To Get Fit - 2025

stangmx13

stangmx13

not Stan
Joined
Feb 17, 2005
Location
San Diego CA
Moto(s)
pedal one
Name
Robert
Enjoy your wins.

This thread is for posting anything and everything about your fitness journey, and supporting others in theirs. Post some goals. Share some wins. Chat about plans, workouts, data, anything. Show off your new fitness gadget. Cheer for others. And enjoy the likes.

Here's the previous thread: https://bayarearidersforum.com/forums/threads/time-to-get-fit-2024.560508/
 
I'm going to try and be more consistent this year. Been riding the bike a bit, but not as often as I want. I just bought some running shoes, but my knees hate me.
 
Brokenlink said:
I'm going to try and be more consistent this year. Been riding the bike a bit, but not as often as I want. I just bought some running shoes, but my knees hate me.
Click to expand...
I am starting back in the gym after a long hiatus and seeing as knees don't like when I gain weight I am going to try using the rowing machines at the gym to start the weight loss and then as I get lighter then I will go back to treadmill as I do enjoy a good run.

Also try out different shoes I found that On works well for my feet as do Brooks but it took some trial and error to find the right shoe. Maybe hit a running store and get a gait analysis also to see if you might need a shoe that corrects a gait issue. I did that and that is how I found On shoes it was a game changer. Also remember they need to be replaced every so often if I get them and have no issues and then some time later they start happening again I assume the shoes have worn out and I have to get new ones. It varies on how much you use them before they wear out so I tend to have a specific pair for the gym only.
 
Today is my 10th lifting workout, over 6wks. I think I'm still making newb gains, so it's fun to see the progress. The main sets are 3x8 of Squat, Deadlift, Hip Thrust, and Single Leg Press. RPE is supposed to be 7-8, but I probably push it a little harder in that final set. Here's what I've accomplished so far:

Squat
Starting: 95#, not very deep, chest was too far forward putting strain on lower back
Today: 125#, good depth, back is comfy now

Deadlift
Starting: 115#
Today: 165#. I'm 147# today. Getting this lift comfortably over bodyweight was a cool win.

Hip Thrust
Starting: 115#
Today: 135#

Single Leg Press
Starting: 40#, serious imbalance with the left leg being a lot weaker
Today: 50#, still imbalanced but not as bad, since the right leg is also still getting stronger

I have 2 goals with all of this lifting. 1 - make the lower back bulletproof so it doesn't hold me back on the bike. 2 - increase strength for low cadence on the bike, adding to my "race toolkit". I think I'm seeing gains in both. My back hasn't been fatigued on the bike in a couple of weeks. And I've noticed that I don't need to spin as much on the bike to put out power. The coach also has me doing low cadence drills on the bike (4x4 at 60rpm) and they are getting easier.

At the recommendation of my coach and a friend, I bought a pair of lifting shoes - Nike Savaleos. But I think they are going back. The toe is too narrow. In this age of open toe-boxes in running shoes, I don't think I can get over it. I need to find something as I'm currently using flat unsupportive knit shoes. Maybe I'll order the TYR L-1 as the toe box seems much wider. I want an elevated heel, so a CrossFit shoe like the Metcon 9 is out. 🤔
 
I have found shoes mess me up when doing squats and even shoulder shrugs so I tend to take them off when I do exercises with heavier weights that have me standing and found for me that it stresses my knees less.
 
Nice gains in the gym

I rarely do weight training, but I have worked up to 225 lb for squat and deadlifts. My body weight should be ~150 lb, but I'm a bit fluffy right now. I probably need to lose 20 lbs, LOL
 
Sharxfan said:
I have found shoes mess me up when doing squats and even shoulder shrugs so I tend to take them off when I do exercises with heavier weights that have me standing and found for me that it stresses my knees less.
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I havent felt any knee issues. Maybe it's because my shoes are borderline barefoot shoes. Maybe it's because I'm not actually lifting heavy (yet). Now you got me wondering what my knees will do with new shoes.

Killroy1999 said:
Nice gains in the gym

I rarely do weight training, but I have worked up to 225 lb for squat and deadlifts. My body weight should be ~150 lb, but I'm a bit fluffy right now. I probably need to lose 20 lbs, LOL
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Are those your max 1-rep weights or something else?
 
For me I think it was the cushioning caused me to wobble and not be able to set my feet firmly on the floor as I was wearing my running shoes during exercises. Found it was tweaking my knees so I started removing my shoes as it was cheaper than buying a special purpose shoe and kept me from having to change footwear during a gym session. Could just be an old fat guy issue.
 
Sharxfan said:
For me I think it was the cushioning caused me to wobble and not be able to set my feet firmly on the floor as I was wearing my running shoes during exercises. Found it was tweaking my knees so I started removing my shoes as it was cheaper than buying a special purpose shoe and kept me from having to change footwear during a gym session. Could just be an old fat guy issue.
Click to expand...
There a lot of options out there in running shoes. Some people like giant pillows with a wedge shape for shoes. I prefer a medium about of cushion and a flat, non wedge, shape with a BIG open toe box. That last open toe box bit has helped me tremendously. Altra Olympus 5's have been my standard show for about a year now. I'm ready for a third pair. It makes sense to me that a thick wedge sole would be a terrible show for leg day. Don't be afraid to experiment or go to a running specific shoe store if you can to see how you might like a different style of running shoe. :thumbup
 
Goal: back to building endurance. The TAT with 2 other geriatric ladies is on the agenda for 2026. It will take a year to get in shape.
 
Sharxfan said:
For me I think it was the cushioning caused me to wobble and not be able to set my feet firmly on the floor as I was wearing my running shoes during exercises. Found it was tweaking my knees so I started removing my shoes as it was cheaper than buying a special purpose shoe and kept me from having to change footwear during a gym session. Could just be an old fat guy issue.
Click to expand...
Gotcha. My running shoes are pillows too, with pretty much no lateral support. No way I’m taking them lifting. These Nike Savaleos are completely the opposite. I can’t even stand on an edge of the shoe - the shape just slams my foot back flat.
 
stangmx13 said:
Gotcha. My running shoes are pillows too, with pretty much no lateral support. No way I’m taking them lifting. These Nike Savaleos are completely the opposite. I can’t even stand on an edge of the shoe - the shape just slams my foot back flat.
Click to expand...
I don't think my first set of On were that cushioned and neither were the Brooks but just something about the shoe and me didn't work so barefoot it was. Now the new pair of emergency On I picked up at a shoe store are pretty pillowy so definitely don't wear them on exercises where my feet are involved.
 
I just want to be consistent in 2025.
Walk every day.
raise my HDL from 43 to a higher number.
maintain or decrease my weight. (i know: this thread is about being fit not weight loss but for me the things are somewhat related)
i met none of my quantitative goals i set last year but i was consistent about moving my body and it has paid off in terms of mental and physical well being.
 
two wheel tramp said:
I just want to be consistent in 2025.
Walk every day.
raise my HDL from 43 to a higher number.
maintain or decrease my weight. (i know: this thread is about being fit not weight loss but for me the things are somewhat related)
i met none of my quantitative goals i set last year but i was consistent about moving my body and it has paid off in terms of mental and physical well being.
Click to expand...
Not sure where you got it wasn't for weight loss as we do all kinds of talk in here and my main focus is weight loss on my way to getting fit which seems to be right where you are at. Everyone's welcome.
 
Just a reminder to those who are getting back into working out after a break, your tendons and ligaments take much longer to strengthen than you muscles, so give them time to strengthen before really ramping up the forces you put on them. With our track athletes, who are much younger than most of you, we ensure that they get 6 weeks of progressively strenuous exercises before we have them do plyometric exercises.

For me, I'm planning on continuing to do 4 days of riding my bike and 3 days of hitting the gym, it may get tough when we get into the latter part of our track season and I'm putting in much more hours in training them and meets, the state meet is the point where I'm at my worst personal condition.
 
stangmx13 said:
I havent felt any knee issues. Maybe it's because my shoes are borderline barefoot shoes. Maybe it's because I'm not actually lifting heavy (yet). Now you got me wondering what my knees will do with new shoes.


Are those your max 1-rep weights or something else?
Click to expand...

5 rep max
 
I started going to the local YMCA in February of 2019 and have been pretty consistent about getting there three times a week. I do a set of 12 machines with six dealing with upper body, five lower half and one that does the stomach muscles. I don't have a flatter stomach from that one, but it allows my to pull it in so that I can look that way when thinking about it.

A year or two back I decided to add walking at least a mile a day to my exercise routine, but lately it's only one mile on the treadmill the three days that I work out. I really should get off of my computer and go for a walk right now, since this isn't one of my workout days.

I don't intend to make big changes to my workout routine, although I would like to get to the point where I go for a walk every day. What I really need, and it started yesterday, is to reduce the amount of stuff that I'm eating. Especially candy and cookies. Of course, my wife "helped out" by buying more candy and cookies because it was on sale. The problem I have is that if it's in the house I'll eventually eat it. If there are no snacks around, that's the only time I can manage to avoid eating snacks.

So my current struggle is smaller portions at meals and less snacking in between meals. Let's see how long I can manage to do that.
 
Noticed all activities off my property are within ten miles of the house. Also noticed I had no endurance or breath.

Used three lunch kits from Costco to build a set of luggage on the Cannondale pedal bike and can now feel better and last longer. A two bird/one stone throw.
 
Consistency is everything, especially as you get older. For each decade, it takes longer to get there and it goes away faster, so the 3 days a week that worked back in your 30's and even 40's now require more days from the week. Put in the time, it's what will keep you from getting injuries like Hernia's (happens for many more people than you may realize) and back injuries. My main purpose is to the my cardio in, keep my core strong and keep all of my major joints strong, the form and muscles come as a result of these activities.
Also, always give yourself a recovery day, my wife's is Sunday, that way you won't plateau. It also doesn't hurt to give yourself a recovery week after 4-6 weeks of hard exercise to allow your tissues a chance to fully repair themselves, it isn't a stop, just a lighter week, you'll find that within 2 weeks you'll be back to where you were and after 3 you'll make gains above what you had been at. In the Track world we know that paying attention to recovery is as important as your best practice.
 
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