Old man workout

[Button]

Yoga
I’m sure people reading this think Ill thoughts. It’s great for the body. It’s not just pansy stretching, you will sweat your dick off.

 

[chuckhanisch]

Some great advice here and gives me a lot of encouragement that, at 52, I have many more good years left. I think the biggest thing for me, and something I wished I would have figured out sooner, is that hunting in the mountains is hard. No matter how good of shape you are in you can't make it easy. Just accept that it's hard and and go enjoy it. Be in shape physically but have the right mindset too.

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[thinhorn_AK]

My dad is 70 and he still gets it done. He walks a few times a day, morning and evening probably 3-5 miles each walk. He uses the trials and fire roads near his house and uses his hunting pack with 25-45lbs.

 

[Mike Islander]

Depends on fitness, not age. How do you stay in shape?

I walk around with a 70 pound pack. I milk (look it up) 200 feet of rope a bunch of times. Rope climb. Lift a bunch of 50 pound bags of salt at my business almost daily. And ride these. But I'm still a month away from 60.

 

[thinhorn_AK]

Depends on fitness, not age. How do you stay in shape?

I walk around with a 70 pound pack. I milk (look it up) 200 feet of rope a bunch of times. Rope climb. Lift a bunch of 50 pound bags of salt at my business almost daily. And ride these. But I'm still a month away from 60.

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Is that last pic then one you use for your GRINDR profile?

I joke I joke….

 

[Marble]

After watching and listening to my dad as he hits 72, I've seen a few things that I think will help me.

Be active all year. This doesn't mean I'm going to have to lift weights. But I enjoy that so I will continue to lift as I feel. It does mean breaking a sweat and being sore occasionally. But doesn't mean I have to do crazy shit and hurt myself.

Maintain my weight.

Do an exercise class that changes every 4 to 6 weeks that incorporates weights, cardio, stretching and finally balance.

What I have found the most helpful to keep the strange pains away from back packing is to carry 30 to 40 pounds in my pack for 2 to 3 miles 3 to 4 times a week. I do this in the early mornings when it's cool, or late in the evenings.


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[Mike Islander]

Is that last pic then one you use for your GRINDR profile?

I joke I joke….

Definitely would be if I swung that way. For now it's just my Facebook profile Pic.

I know it's pushing it here, but I think it's useful to see what's possible at 60 with no added hormones. Eat well, sleep well, and move, move, move, and good things will follow.

 

[thinhorn_AK]

Definitely would be if I swung that way. For now it's my Facebook profile Pic.

I know it's pushing it here, but I think it's useful to see what's possible at 60 with no added hormones. Eat well and move, move, move, and good things will follow.

I don’t think it’s pushing it. You should be proud to be in shape like that at 60.

 

[Poser]

Every data point on aging vs. athletic performance indicates the same conclusion:

The single most significant factor that contributes to decline in performance, be it speed, endurance or strength is the inherit muscle atrophy associated with aging. If you expect to hang on to performance as long as possible, the single best thing you can do is keep the body strong. As a subset of that, if you are performing effective range of motion basic barbell movements, you will also maintain effective range of motion throughout the body, as well as keep the bones strong, or even improve bone density. At some point, your body will decline on all fronts and that is inevitable, but you can slow and manage that decline effectively and prolong performance by years or even decades.

 

[*zap*]

Lots of folks just quit, some @ 50 some later.....there is really no reason, barring injury, anyone cannot do strength training as they age....even if they have never done it. Get some instruction and keep at it, perfect form and full range of motion.

I would also get an evaluation and focus on weak points and areas that need more mobility......like shoulders and hips. No need to do heavy weight if your not able..just do what you can do with perfect form and full rom.

I stopped exercise @35 and @60 I was a mess....made a commitment to change that and now at 65+ it is a whole new world...6', 195 with a 33" waist. No pics/thanks anyway....

Focus on your weak points.....and all you need to do is 7-10 exercises total to maintain strength/mobility as you age but you can do more..... Walk/hike/ruck and eat good nutritious whole foods/no processed foods and no refined sugars....loose fat and add lean muscle....I did it in my mid 60's and so can anyone else who is basically healthy.

 

[Mackey]

Trying to chase some elk with my old man in oct 2022. Wondering how you older guys,60+ trained and any issues you struggled with out west.

Don’t ever get out of shape is the key. I work out 6 days a week with trainers pushing me through a variety of fitness classes. some are more cardio focused, some more strength focused. I’m 66 and hunted WY area 62 this year, on horses and had no problem whatsoever. I am looking forward to a sheep hunt in a few years Lord willing.

 

[3325]

…….functional movements done with weight on a consistent basis and with perfect form…….

The word “functional” gets used a lot in threads like this, but I don’t find the word all that useful. Because, while I believe in the principle of functionality, what is or isn’t functional in application is not agreed on by all trainers, coaches, or therapists.

For example, I recently started using a routine of single joint “isolation” exercises every other workout. You know, the “non-functional” machine based sort of stuff. So far, so good. My joints feel better and I’m convinced there is carryover to the compound movements I do on alternate workouts.

Maybe it’s just a physical therapy or active recovery effect, but I’m convinced my “non-functional” workouts are helping me function better.

 

[Poser]

The word “functional” gets used a lot in threads like this, but I don’t find the word all that useful. Because, while I believe in the principle of functionality, what is or isn’t functional in application is not agreed on by all trainers, coaches, or therapists.

For example, I recently started using a routine of single joint “isolation” exercises every other workout. You know, the “non-functional” machine based sort of stuff. So far, so good. My joints feel better and I’m convinced there is carryover to the compound movements I do on alternate workouts.

Maybe it’s just a physical therapy or active recovery effect, but I’m convinced my “non-functional” workouts are helping me function better.

Some people (looking at you, Crossfitters) will argue that the bench press is not “functional.”
You’d have to argue that the ability to apply force by pushing with the upper body is not functional to win that argument. The flat bench just allows the leverage to press more weight than the body can press unsupported (push-ups are about 70% of your total Bodyweight by comparison depending on your anthropometry -that’s not a very stressful amount of force to have to generate).

Strength being a general adaptation, the ability to push with the upper body is in fact quite functional. The flat bench allows a trainee to generate more stress on the upper body than can otherwise be generated without the use of a bench, therefore it is “functional”

 

[*zap*]

The word “functional” gets used a lot in threads like this, but I don’t find the word all that useful. Because, while I believe in the principle of functionality, what is or isn’t functional in application is not agreed on by all trainers, coaches, or therapists.

For example, I recently started using a routine of single joint “isolation” exercises every other workout. You know, the “non-functional” machine based sort of stuff. So far, so good. My joints feel better and I’m convinced there is carryover to the compound movements I do on alternate workouts.

Maybe it’s just a physical therapy or active recovery effect, but I’m convinced my “non-functional” workouts are helping me function better.

I agree and do plenty of those myself. I was directing it for people who want simple solution. I think isolation exercises help quite a bit at keeping you functional.

 

[*zap*]

"If you are beginning to miss the old days when you could easily pull hard moves, run long distances, and climb big mountains, you need to shift some of your emphasis away from just going climbing, running, or skiing every chance you get. Instead, apply that time and effort toward more strength and mobility maintenance work. These are critical for the aging athlete. As much as I can guarantee anything, I can almost assuredly promise you better results doing those activities you love".

Strength and Mobility for the Aging Mountain Athlete

Strength and mobility are critical for the aging uphill athlete. Do not discount them if you want to keep climbing, running, and skiing as you get older.

uphillathlete.com

 

[mtwarden]

^ good article!

 

[ZDR]

63 and cant run after major knee surgery, but road & mtn biking, lifting and boxing weekly have kept me strong and able to move well in the backcountry with a heavy pack.
Going into old age with strength is important to aging well. This guy wrote a book that has really helped me:

About | Starting Strength

Find out more about the Starting Strength System and how to get started and get strong.

startingstrength.com

 

[PaBone]

I'll be 61 next month and did a back country hunt with my two son's this past fall in Montana. I used to run a lot and still run some but do more hiking now. I live in an area of Pa that's got plenty of steep hills and spend a lot of time hiking. I put 30 pounds or so in my pack and do lots of hiking, they say hiking hills pays the bills and probably no better way to get in shape. I lift weights and exercise several times a week also. My pack weighed around 60 pounds with my bow attached and when my son shot his bull my pack probably weighed over 80 pounds with an elk quarter in it. I will be honest there is nothing that prepares you for grinding up a steep mountain like a jackwagon packing out an elk when your over sixty. It's hard on your hips and knees and I highly recommend a good set of trekking poles when the pack gets heavy, they kept my butthole pointing towards the ground more than once. Other factors to look at for a successful trip is sleeping good, eating good, pooping good, and staying hydrated. Sleeping on the ground in a tent for ten days can take it's toll, a good pad and bag is a must. The dehydrated prepackaged meals have too much salt and spices for me, I made my own meals.

 

[LostArra]

Yoga
I’m sure people reading this think Ill thoughts. It’s great for the body. It’s not just pansy stretching, you will sweat your dick off.

Maybe so but I just can't get past the pants.



An intelligent approach to weight training for "seniors" (not high school)..

The Barbell Prescription: Strength Training for Life After 40 – The Aasgaard Company

aasgaardco.com

 

[highstepper]

I’m not an old man, but started doing this work out after a knee injury that took a long time to heal. Low impact but good cardio.

A treadmill with the ability to do a 15 degree incline can give you a pretty good work out

Warm up 3 minutes just walking 2.5 mph with no incline

After that increase speed to 3 mph for 7 minutes and Incline treadmill to maximum amount

Increase speed to 3.5 mph for 3 minutes

Decrease speed back to 3mph for 7 minutes

Repeat 3.5 mph 3 minute and 3 mph 7 minute intervals for desired amount of workout time.

Workout should be 30-60 minutes

End with a cool down with no incline at 2.5 mph



You will need to be in pretty good shape to do 3mph and 3.5 mph intervals. If that’s to fast do 7minute 2.5 mph and 3 minute 3mph intervals

Yeah, an incline treadmill ( I have one that'll go to 40 degrees) are great for cardio and building a base. Wearing your boots and packing some weight helps , too. But there is no substitute for humping up and down real hills with crappy footing for building balance and core strength. That's hard for us flatlanders to do routinely. I 've joked that I'm going to invent a trainer that has a deck that simulates loose rock and alders with occasional holes that will decline 40 degrees as well. Stairwells and stadiums are better than nothing, but not the same. One of the bigger problems is strengthening muscles used going downhill. I do a lot of TRX squats and lunges, which helps to a degree. It takes a lot more work to stay fit or shake off injuries in your 60's, but it beats staying at home and wishing you had another mountain hunt in you.