OK - I'm Really Confused About Workouts


I am just an old woman who has been unwell in varying degrees for the last 20+ years and is slowly regaining health and strength. All my muscles have pretty much atrophied over time much of the time I was glad just to be able to walk at all.

I have been slowly extending my walks, although it doesn’t compare to what other people do by far yet. I also have some 8 pound hand weights I used to use before I became ill so long ago. I have been picking them up two or three times a day, doing very simple movements with them for just a minute or until I feel strained. After just a week of this, I feel a lot stronger with my arms and upper body. To me, it’s not so much a workout, but gradual rehab, which I suppose is a much different thing. It doesn’t seem to affect my metabolism so far, if anything, I feel like being more active.

(Stephen Judd) #22

You may be interested in this workout from Drew Baye which is extremely safe and simple:

(Central Florida Bob ) #23

Basically how it feels is the end point of a movement is always the hardest, so it requires the most force. That makes sense for some movements, and it seems like less sense for others.

Take doing an upper arm curl with a dumb bell; the feel is hardest when your arm is around midway - parallel to the floor. When your arm is bent to a small angle and the weight is almost at your shoulder, the effort goes way down - it almost falls toward you. With the elastic bar, that last few degrees is the hardest.

Is that good? I sure don’t know.

(Central Florida Bob ) #24

For posterity if anyone is researching Bowflex machines, I redid some of this work and I got very different results. My first measurements weren’t nice to Bowflex and I feel like I should correct it.

I have good quality fishing scale I use. It’s old, but a good name scale that’s marked in 1/2 lb increments. On the other hand, it’s not any kind of calibrated standard.

Taking the 50 pound rods, I measured one side. If the labeling was for both sides, they should measure 25 lbs. They get to 20 lbs when the hardware on the cable is going into the pulley. For several exercises I do, they don’t get to that limit and short of changing the length of cables I don’t see how to make it. On the pull downs I do, I measured 16 pounds or 64% from memory of what the position looks like. That means when I pull down the full set of bands on the thing, instead of pulling down the 200 pounds it’s marked I’m really pulling down 128. That’s an enormous difference.

It might be possible to make that harder by shifting to an exercise position that moves the elastic bars farther, but for things like a bench press, there’s a limit based on my size and the position the machine puts me into. My rough guess is my bench press is only around 150.

(Keith C) #25

Fla BobI am glad there are new workout adventures still ahead and one day if I am worthy or as bold as the fellows here experimenting or successfully doing the BBS and BFR styles I have never heard of til now, hats off to you guys for stepping. That’s amazing. I may be too old to try but you never know with me.

Since we are in the same age group-60-ish maybe there are some commonalities I will share. I “hear” you about being able to safely move weighted objects you may buy from the big box stores, or moving large 20 gallon planters around to 2 tons of rock from the quarry to finish off the cinder block retaining wall to finally completing the 86’ french drain. Then there’s pool work shouldering the long skimmer net around the 18’x36’ pool. It’s a job.

Safety and ergonomics or lifting correctly if your muscles and joints are still bearing is the key for me.
My advice is to look https://www.youtube.com/channel/UCmTe0LsfEbpkDpgrxKAWbRA
This link on youtube is Bob and Brad physical therapists with 2.5million followers, yet they have as many exercises for strength,rehabilitation as they are entertaining to me at least and best of all they are free. They have a 1 minute concise or compressed version if you don’t have time for there longer explanations on instagram and pinterest I think. Best of all it’s free and it requires work and research to find your needs. They have 100’s of best evidence practices/videos from a physical therapy and orthopedic standpoint in my opinion. They use bands and other equipment they promote but mostly stuff you can fashion at home.

The last link is from an old school master who is still around and he has a free newsletter you can subscribe if you like his message.http://www.senior-exercise-central.com/ He will answer emails too. A real class act. His dieting suggestions are less than what is demonstrated here, when it comes to best evidence diets this forum seems to be spot on.

Thanks for letting me chime in and I hope to keep up on my newbie entrance into ketogenic eating with the info here.

(Central Florida Bob ) #26

Thanks for the recommendations, Keith @keithchh. I’ve had a few occasions to spend an hour a day with a physical therapist and have a lot of respect for them. The other site looks good, too, although I confess to wincing at “senior” :grin:

By coincidence this thread is a few months old and I’ve been looking over my progress since then. I’ve put on a couple of pounds of muscle since I got going with regular weight lifting (around the first of the year), along with a couple of pounds of fat, and I find that I seem to do best on the once a week schedule from Body By Science. I’m conscious of trying to work my machine properly and consistently. I guess I spend a lot of time thinking about form since the Bowflex resistance is giant springs and if you move the spring less distance you get less resistance. I’m just as concerned with form when I use dumbbells for a couple of exercises.

I crossed five years on keto (that I’m sure of) in April, and find it easy to stick with, but anything new requires learning new habits and addressing old ones. Good luck with getting going!

(Keith C) #27

Bob, as you said being Ketogenic for 5 years is supporting what I am not only glad to hear, is during the short time it is doable!

I was very fortunate even as a newbie to discover such a powerful food choice and the almost complete deletion of a whole category of excessive carb loaded foods (excepting the necessary fiber,low carb natural greens,berries,nuts and more fats,less protein)that equate to roller coasting eating and living that became untenable since I am not engaged in a strenuous occupation any longer nor was that sustainable.

I am astounded that burning fat actually affects,empowers,once past the Keto hurdles of adding electrolytes-homemade version, and of course other substitutes a more natural response to living. Not going back to “crackahydrates”, I shall carry on and keep calm when necessary. Cheers everyone

P.S. For one thing I was very fortunate to have to lose only a few lbs. and not have any health issues other than aging.