Sunday, November 03, 2013

Staying Fit Over Fifty, Recent Challenges

Here's the recent story of challenges, successes, and initiatives in getting and staying fit.

When 2012 opened, I was going to the dojo three to four times a week and also doing some running and spending time at the gym. While I was planning to go earn my third degree, I was losing ground due to recurring back spasm crisis which would force me to spend seemingly every third week in recovery time.  I was seeing a chiro regularly but I was unable to exercise maybe 40% of the time.  BTW, I turned 54 in March 2012.

In the summer, I reduced my karate time and decided to improve my fundamentals.  I started doing hot yoga for increased flexibility and core strength. And to improve my cardio, I started training for a set of triathalons down in Miami. I made it two of the tris but, after a nice long bike ride one Sunday, I had another big back spasm.  One of the worst yet. I backed off the additional training and stayed in that messy pattern of recurring problems until March 1, 2013 (when I turned 55).

Once the birthday crisis passed, I decided to try again to break the pattern of recurring back problems and started intensive physical therapy which I did through the spring. I did all the exercises that they asked and I stopped with the dojo and chiro.  By the summer, my back felt a lot stronger and I started searching for some new sports while I continued to rebuilt. I went back to swimming, working out at the gym, and started playing some tennis.

Tennis, sadly,seems to leave my back pretty stiff and sore. So I'm limiting myself to twice a week. But overall, I'm still losing ground. I'm losing fitness, strength, and flexibility. I'm putting on weight.  At this point (Nov 2013), I have pretty much put on one pound per month over the last year taking me up to 205. Big Problem. Need a Massive Action Plan to resolve.

Nicole Hollar Focus Studio
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1.  Face up to learning about proper nutrition and becoming a disciplined eater.  Something that I had hoped to avoid since I love to eat but, to stop the trend, I'm shifting to studying nutrition and watching what I eat.
2.  Weight training and cardio to rebuild by muscle mass and get rid of the fat buildup.  Once I get back to a much better balance, I might not have to be quite so disciplined.
3.   Build better basics for weight training and posture to build muscles that should help me avoid future back problems.

I'm not going about this on my own, I'm working closely for the rest of this year with Nicole from Focus Studio. She has turned me on to MyFitnessPal, an app and website for tracking nutrition and exercise. I'm thinking of trying to hook its reporting into this blog.

And I've decided to be obsessive about it both in terms of watching my consumption and building the level and techniques of my workouts. Hopefully, I'll get back in a groove so that in Q1, I can return to exercise regimes that are driven by my sense of fun, not duty.


Anonymous said...

Interesting post as always. By the way, I am not sure if I ever shared this with you but I thought you might find it interesting:

kdr said...

Interesing site though I am sorry that you had to stop training in a style you enjoyed. If you heal enough and want to return, I hope you find a style that adapts to your body especially with all the benefits. I am currently trying to find articles if you are interested check these out: