exercise

Hi everyone!  Just a quick question for anyone who has experience with starting an exercise routine at this age.  I've just started a routine of cardio exercise (about 2 weeks ago) and am wondering how long is takes until you don't ache when you get home.  I am 50 years old and about 40 lbs overweight.  I've already lost about 7 lbs. in the past 2 weeks between exercising and counting calories.  I guess it's starting to get a bit easier, but wow....in the evenings I'm so stiff & sore I can hardly walk!  I'm doing about 30 minutes on the eliptical and about 30 minutes on the treadmill.  Then I walk around the track for about 15 minutes to cool down.  I stretch before and after.  My daughter keeps telling me that it'll get easier, but as for now I'm very achy and stiff in the evenings.  (a hot bath does tend to help though!).  Any input that anyone has will be much appreciated!  Thanks!

Ann

Wow, I admire how you just jumped in there, abyerley!  An hour of cardio right off the bat would have been very difficult for me, but since you've already been doing it for two weeks, the hardest part is over I imagine.

I need to make sure I drink enough water, both before and after (throughout the day, actually).  Fat holds water, so I drink more than 64 oz/day, more like 80 oz.  I also sometimes take Ibuprofen or Tylenol after a workout, or in the evening an hour or so before bed.

When I first started working out (cardio), I had joint pain, particularly my hips, in bed at night.  But now that I think about it, I don't have that anymore and I haven't taken a pain reliever before bed for over a month, so thanks for prompting my memory - progress on the pain is possible!

Hi Ann! What kind of cardio are you doing? I find the elliptical works better for me than a treadmill.

I'm fortunate in that my son and daughter-in-law are both personal trainers. So they set up routines for me to do between our elliptical and weight machine. It is hard when you first start, but I love the way I feel as I keep at it!

Ellie

Hi Ellie,

I've been doing 30 minutes on the elliptical and about 45 minutes on the treadmill.  I also use the weight machines every other day.  I walk around the track (I go to the YMCA) about 4-5 times and stretch to cool down.  I'm having to take it kind of easy on the weight machines as I've had a back problem just lately, but I think that is also getting better!  In fact, today was the first day that I haven't been super sore after working out, so I must be getting used to it!

You are very lucky to have kids that are personal trainers!  Keep up the good work!

Ann

Ann,

I think in general you should be not sore within one month or less and ready for a new workout ( boost it up) after 3 months. I started a workout with a personal trainer a while back and noticed the results above.

Kathi

I feel your pain!!  I too ache all over after starting up exercising again after a several month break.   if I would just keep at it it would get better I am sure. but but but...

I use a ice pack for my back or hips. I'm getting in shape because today after 80 minutes of exercising I did not need any ice. ICE sound harsh but I read the stars use it to relax the muscles. Once the muscles are relaxed the pain is gone..IT WORKS!!

Hi Ann,

I just recently lost my job ( no don't say sorry, it has been a good thing so far) and I decided to use the time to refocus on my health. I joined the gym and fully expected to be sore as well. But to my surprise, I haven't been sore once. I do 30 minutes treadmill, the weight machine circuit and another 30 minutes treadmill. On the off day I do 45 min treadmill and go home.

The only  difference from all the other times I  started going to the gym and got really sore has been that I have been really concentrating on eating lots of fruits, vegetables , beans and lentils as the core of my diet. No white bread, sugar, or huge portions of meat (red, white or otherwise).

I can't tell you why, but it is true. I have been really pushing myself on the weights, too, doing extra sets on the bench and fly machines (both chest exercises) and nothing. NOt the least bit sore.

I am amazed and would heartily recommend to anyone to try the high fiber, low calorie, non processed food route as much as is convenient to you

I start almost every day with oatmeal and dried fruit. I use a Vitamix 5000 to make carrot, apple juice with all the pulp in (I often add a stalk of celery and a couple frozen strawberries as well) I often make a protein drink on lifting days using 1 1/2 cups milk, a cup frozen strawberries, a slice of tofu, two scoops of whey protein powder ( the low calorie one..no sugar) and one packet of splenda. It tastes like  a milk shake. Lunch is usually left over lentil soup, or lentil loaf with steamed veggies. I will have fruit in the afternoon and usually a small amount of protein 2- 3 and 1/2 oz of fish, poultryor beef with steamed vveggies and butternut squash.

OH....and what may be the biggest thing..SALT......I can't swear to it, but just before starting back to the gym we started eating better and my wife was told by her cardiologist to limit her salt intake . I was like, "Yeah right, salt is no big deal". Well for her, I started to watch all the recipes for salt and was amazed at how much was in everything. I started to cut way back because being out of work I do all the cooking and it is easier to do the same for both of us.

The difference could be coincidental of course, but I don't believe it is. I feel better, my weight is coming off, and I don't get sore after coming home from the gym and at 5'10" and 326 pounds that is a miracle as far as I'm concerned.

I hope that any of this may be helpful. Best of luck with your quest to get healthier.

I am very excited for you...excellent work. Not lots to add to all of the other advice, but I have found that if I back off just a bit when I get sore...not quit, but back off...the soreness isn't nearly as great and then I rebuild time. 

Stretching after exercise is important...I stretch right after I work out and then when I am in the shower...the warm water really soothes the muscles. 

OK - a couple of months have passed since anyone posted......so, how did everything work out for everyone?  When I read Abyerley's post, I thought, "eek, that's me!" - starting to workout in my fifties, after a 30-year gap away from any regular at-the-gym exercise.

I'm so jealous of your posts about weight loss.  I, too, have been staying under my caloric expenditure, eating whole foods, lotsa fiber, adequate protein, limited fat, no sugar, nothing processed or packaged or made by a restaurant.  I've been to the gym 5 days/week these past 2 weeks, working with a personal trainer (cardio, weights, flexibility, stretching).  I have re-discovered my abs (well, lets say that I can FEEL them under the rolls of my gut) because they are really sore....but, I haven't seen an ounce of weight loss....in fact, I have gained 5 pounds!  Egad, I am now at my heaviest all time weight. 

I have been a nurse for nearly 30 years, and know that this isn't water weight, and I don't think that I've been at it long enough for this to be "muscle".  I'm a bit perplexed....but have decided to stay away from the scales for 2 weeks and then re-weigh all=the=while continuing my food and exercise routine.

Has anyone else had the problem of weight gain when starting an exercise routine?

Weight gain at the start of a workout routine is really common.  You see posts about it all the time.  Part of it is that you really do gain muscle quickly at first.  Also, the process of building muscle results in the muscles retaining more water than usual.   I find that I always gain if I get back into exercising after a break.  But you do have to be careful about eating and make sure you weigh, measure and log everything (at least as well as you can).  Most people are terrible at estimating portions.

I have decided to really go for it and have started doing the P90X program with my husband.  It is still too early to make any judgements about it, but it certainly works well at getting me sore!

I started exercising regularly last fall and put on about 10 lbs in two months. Although I lost inches, I was distressed because I already needed to lose quite a bit of weight! Part of it may have been muscle weight gain, but I was also out-of-control hungry every day I exercised. I also felt sluggish at the gym and exhausted all the time.

In january I began working with a nutritionist. One of her suggestions was to eat  before each workout, 100-250 calories. Her theory is you need ready fuel to power your muscles and get your metabolism going. 

So now, if I'm working out early in the day (6 a.m.), I'll have whole wheat toast & PB or a 0% yogurt with chopped nuts just before I leave the house. If I go to the gym late afternoon or evening I'll have an apple or banana before starting in. I have lots more energy during the workout, am not so hungry afterward and have stopped eating at night, which was my downfall. I've lost about 5 lbs (of the excess 10) as well (VERY slowly).  

By the way, I don't love drinking cold water, so I brew herbal tea - apple, ginger or peppermint - in my water bottle and drink that (warm or tepid) while exercising. 

In answer to the original question, I read recently that stretching before a cardio workout actually reduces flexibility and strength; that you should only stretch afterward. May be worth checking out for you. I stretch after.

Hi Ann,

I am 54, 5'1", weigh 163 lbs. and wear a size 12. I work out at the gym about 4 days a week and walk whenever I can outside (when it's not snowing).  It might help to vary your routine and add a few different exercises.  Cardio is important but some strenght training may also be beneficial.  I find that the stronger my muscles are the less stress there is on my joints.

I have fibromyalgia and the only thing that relieves the symptoms is aerobic exercise otherwise I wouldn't be able to get out of bed.

Diana

An emphatic "yes" to your question.  I just turned 50 myself and I have about 60 lbs to lose.  While I am no stranger to exercise I had to stop a couple of years ago because my knees just wouldn't let me move.  I couldn't walk across the street and had to buy an electric bicycle 'cause I couldn't ride a regular one.  Last June I had a total knee replacement and was able to get back into a routine a few months later.  I still need a second knee replaced but the bone doc doesn't want to do it yet.  That doesn't stop me though.  I work with a trainer three-ish times a week for strength training and try to do at least an hour of cardio on the off days.  Yesterday I bicycled 51kms - 4 straight hours - and later I knew it.  I look at it like this, the aches and pains are good aches and pains..it means the muscles have moved.  Congrats on the weight loss and, I'm sure, the inches as well.  Keep movin'!!!

Hi!

I wanted to add my two pence worth.

I am 59 in a few weeks. I started on a low carb diet on 23 February and regularly weigh in on this forum.  I eat well and I am never hungry. In addition to my food choices I walk an hour a day, at least, in two sessions and swim, breaststroke, for half an hour a day. Over the last three weeks I began light resistance training for beginners following the guide on this website.

Two weeks ago I thought to take my measurements and I measured myself again today. I've lost 8 lbs in two weeks and 6.35 inches with the major loss being on my waist: 2.25 inches. For the first time in nearly ten years I have a waist that is less than my hip size.

As I said before I eat well and I am never hungry. I have bags of energy and don't get any muscle soreness. I drink 100 oz of water a day.

Hope this helps anyone struggling.

Hello, everyone,

I'm new to this group stuff.  I'll be 60 in December.  2 yrs ago I discovered Calorie-Count.  By being committed to logging every bite of food, I was able to keep my intake to 1200 calories per day.  We even went out to eat once per week - date lunch!  I also discovered Zumba just a few months before CC.  I lost 30 pounds in 4 months.  And kept it off for 18 months.  During the past 6 months I've gained back 10.

During my committed period I got my certificate to teach Zumba.  So I had to practice almost every day.  I also went to the gym to lift weights 2 days per week.  But I just can't seem to get my motivation back.  I actually reached a goal weight of 5 pounds less than I weighed when I graduated from high school.  Now I have these skinny clothes that are getting way too tight.