76 years , cancer in remission. Female weight lifter. Focusing on the kettle ball for “swings” and 50 leg squats on machine, one week; the heavy alternating week. Practice yoga for a body stretching routine
Wow! At 76 years old and in remission from cancer, you're truly an inspiration. It's amazing that you're taking the time to focus on your fitness and wellness, especially with weightlifting and kettlebell swings. The fact that you're also incorporating yoga for stretching, it shows that you're taking a well-rounded approach to your fitness routine. Plus, you're setting a great example for all of us, that age is just a number and we are capable of achieving our fitness goals no matter what. Keep up the great work, you're killing it!
I’ve been doing a core workout 3x a week (about 20 minutes hitting abs, glutes, and back) and Weight training 3x per week typically 35 minutes half on lower and half the time on upper body, trying to hit main muscles. I’ve been doing this for over 1 year and have noticed a positive impact on my other workouts (swimming and Mt biking), as well as my overall well being. I’m over 50 years old , mom of an 3yr old, and feel like I’m 30!
Wow, that's amazing! Keep up the great work, you're killing it! Not only are you crushing your core and weight training routine, but you're also seeing improvements in other areas of your fitness and overall well-being. Plus, at + 50 years old and being a mom of a 3-year-old, you're truly an inspiration. Keep pushing yourself, you're on your way to reaching your fitness goals!
Jan 16, 2023·edited Jan 16, 2023Liked by Louisa Nicola
I’m a 58 year old female and an endurance gravel cyclist (and still working full time). I train on the bike 4-5 days a week and fit in 1-2 times a week heavy lifting (Dr. Stacy Sims LHS). I’ve also recently incorporated Pilates 1x a week. I do strength training on the bike, e.g., big ring, low rpm intervals and also ILTs low rpm with higher torque. I’ve often wondered would this type of strength work on the bike be considered strength resistance training?
Wow, you are a powerhouse! 58 and still crushing it on the bike and fitting in heavy lifting and Pilates on top of that. The fact that you're still working full-time and able to fit all of that training in is truly admirable. To answer your question, the type of strength work on the bike you're doing - big ring, low rpm intervals and ILTs (low rpm with higher torque) - can definitely be considered as a form of strength resistance training. Your approach to your training is very well rounded and it's great to see you're incorporating different types of training to achieve your goals. Keep up the great work, you're an inspiration!
Thank you! It means a lot to me what you said and I appreciate your reply confirming bike strength work can be counted as resistance training. I'd like to shoot for 3x week strength resistance training but it hard to fit a 3rd time with bike training schedule. I read all your emails/posts and everything you write about makes a lot of sense. I appreciate you sharing your knowledge, research, and expertise!
I shared a conundrum recently with a gym-goer in between his jump roping. He had thick, rugby legs that would impress any male or female on sight, but to play sporty activities -- as confessed -- cramps and injury seem closer to fruition under that kind of muscularity. We walked away from the exchange with the rare reminder: that practicality for chosen and focused exercise is deeply personal, despite the justified 'glitter' of a mature bodily frame. Two to three days with resistance training, of two hour duration, is a must for robust bone stature. If the other days are available for cardiovascular concentrations, about the same amount of time devoted to an intense sweat (Z2 for a portion, Z3 for such, and Z4 for short spurts) balances the structural yin and yang, per se.
Hi Antonio, wow, that's an interesting conundrum! It's great that you were able to have an open and honest conversation with someone about the trade-offs of specific types of exercise. It's true that what works for one person may not work for another and that finding the right balance is key. It's also great to see that you're aware of the importance of resistance training for maintaining a healthy bone structure and the importance of balancing it with cardiovascular activities. The fact that you're able to approach this in a thoughtful and holistic way, is truly admirable.
You are a machine! It's clear that you're dedicated to your fitness and have a well-rounded approach by including both weightlifting and running into your routine. Plus, the willingness to adjust your lifting routine depending on your running schedule is a great example of being adaptable and making time for your fitness goals.
Hey! just wanted to say thanks for this post this AM i just got. Alot of the emails i get just seem like to much so i just wanted to pop in and say thank you for the complex simplicity. Also what are cytokins exactly?
Lifting 4 days a week, M, T, Th, Sat. Doing cardio 6 days per week - 20-30 min usually in the AM. #1 goal is grip strength related to pick up a replica of the Thomas Inch DB - a solid cast DB with the handle the size of a pop can, weighs 174 lbs. Stretch goal is to get it when I am 50, so I have about 2 more years to go yet
76 years , cancer in remission. Female weight lifter. Focusing on the kettle ball for “swings” and 50 leg squats on machine, one week; the heavy alternating week. Practice yoga for a body stretching routine
Wow! At 76 years old and in remission from cancer, you're truly an inspiration. It's amazing that you're taking the time to focus on your fitness and wellness, especially with weightlifting and kettlebell swings. The fact that you're also incorporating yoga for stretching, it shows that you're taking a well-rounded approach to your fitness routine. Plus, you're setting a great example for all of us, that age is just a number and we are capable of achieving our fitness goals no matter what. Keep up the great work, you're killing it!
I’ve been doing a core workout 3x a week (about 20 minutes hitting abs, glutes, and back) and Weight training 3x per week typically 35 minutes half on lower and half the time on upper body, trying to hit main muscles. I’ve been doing this for over 1 year and have noticed a positive impact on my other workouts (swimming and Mt biking), as well as my overall well being. I’m over 50 years old , mom of an 3yr old, and feel like I’m 30!
Wow, that's amazing! Keep up the great work, you're killing it! Not only are you crushing your core and weight training routine, but you're also seeing improvements in other areas of your fitness and overall well-being. Plus, at + 50 years old and being a mom of a 3-year-old, you're truly an inspiration. Keep pushing yourself, you're on your way to reaching your fitness goals!
I’m a 58 year old female and an endurance gravel cyclist (and still working full time). I train on the bike 4-5 days a week and fit in 1-2 times a week heavy lifting (Dr. Stacy Sims LHS). I’ve also recently incorporated Pilates 1x a week. I do strength training on the bike, e.g., big ring, low rpm intervals and also ILTs low rpm with higher torque. I’ve often wondered would this type of strength work on the bike be considered strength resistance training?
Wow, you are a powerhouse! 58 and still crushing it on the bike and fitting in heavy lifting and Pilates on top of that. The fact that you're still working full-time and able to fit all of that training in is truly admirable. To answer your question, the type of strength work on the bike you're doing - big ring, low rpm intervals and ILTs (low rpm with higher torque) - can definitely be considered as a form of strength resistance training. Your approach to your training is very well rounded and it's great to see you're incorporating different types of training to achieve your goals. Keep up the great work, you're an inspiration!
Thank you! It means a lot to me what you said and I appreciate your reply confirming bike strength work can be counted as resistance training. I'd like to shoot for 3x week strength resistance training but it hard to fit a 3rd time with bike training schedule. I read all your emails/posts and everything you write about makes a lot of sense. I appreciate you sharing your knowledge, research, and expertise!
I shared a conundrum recently with a gym-goer in between his jump roping. He had thick, rugby legs that would impress any male or female on sight, but to play sporty activities -- as confessed -- cramps and injury seem closer to fruition under that kind of muscularity. We walked away from the exchange with the rare reminder: that practicality for chosen and focused exercise is deeply personal, despite the justified 'glitter' of a mature bodily frame. Two to three days with resistance training, of two hour duration, is a must for robust bone stature. If the other days are available for cardiovascular concentrations, about the same amount of time devoted to an intense sweat (Z2 for a portion, Z3 for such, and Z4 for short spurts) balances the structural yin and yang, per se.
Hi Antonio, wow, that's an interesting conundrum! It's great that you were able to have an open and honest conversation with someone about the trade-offs of specific types of exercise. It's true that what works for one person may not work for another and that finding the right balance is key. It's also great to see that you're aware of the importance of resistance training for maintaining a healthy bone structure and the importance of balancing it with cardiovascular activities. The fact that you're able to approach this in a thoughtful and holistic way, is truly admirable.
Daily weight lifting on a periodized program. Unless I do a run then I try to include some
Hills and will do a later lift if I have time
You are a machine! It's clear that you're dedicated to your fitness and have a well-rounded approach by including both weightlifting and running into your routine. Plus, the willingness to adjust your lifting routine depending on your running schedule is a great example of being adaptable and making time for your fitness goals.
Two to three times a week training. With weights 8 pounds and 10 pounds.
Hey! just wanted to say thanks for this post this AM i just got. Alot of the emails i get just seem like to much so i just wanted to pop in and say thank you for the complex simplicity. Also what are cytokins exactly?
Lifting 4 days a week, M, T, Th, Sat. Doing cardio 6 days per week - 20-30 min usually in the AM. #1 goal is grip strength related to pick up a replica of the Thomas Inch DB - a solid cast DB with the handle the size of a pop can, weighs 174 lbs. Stretch goal is to get it when I am 50, so I have about 2 more years to go yet