 Poster: A snowHead
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homers double, there's never a good time, just start..... and eat and drink a bit less than you usually would if it's a "big" week
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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| holidayloverxx wrote: |
| Touchguru, agree re MyFitnessPal. I lost 36lb. |
That is AWESOME holidayloverxx!  You should feel very proud of yourself!
| pamw wrote: |
I agree - but for a lot of people doing more exercise helps in regulating their appetite. However the wrong sort of exercise can be a problem and do more harm than good, especially when people who are unfit bash into hugely punishing regimes - I saw a man jogging yesterday who was very heavy and had a poor gait. I gave him top marks for effort but his knees were probably taking a terrible punishment.
I have a classic dilemma in that at 67 I have one dodgy knee but also have osteopenia (bone thinning short of full blown osteoporosis - on the way to it). The best form of aerobic exercise, given my knee, would be low impact stuff such as swimming and cycling, but for the bones I should do higher impact exercise. Skipping, jogging. Walking is better than nothing but it really needs something more. I went for a walk on the South Downs Way on Wednesday and was dithering whether to use the walking poles (which reduce impact on knees and hips).
So I tend to swither around, doing a bit of lots of stuff, but not really getting properly into any sustained programme. |
pam w, True: re exercising regulating some peoples appetite. However I personally do, and should, eat more when I exercise as my body needs the additional calories. Get the diet and exercise regime right as early as possible in the process (and there will be a few teething issues along the way) and it soon becomes a lifestyle rather than a short term fad.
I would NEVER presume to be an expert on osteoporosis, but were high impact exercise really the ones recommended for your bones?
I would have thought low impact body weight strengthening exercises (squats sumo squats, lunges, one legged calf raises etc) progressing to light weight bearing exercises would have been more the exercise recommendation to build bone density without the potential high impact associated injury issues?
Ultimately, without a potentially expensive personal trainer (or keen A N Other) to motivate you, you pretty much are on your own and should find a way to use whatever you need to that inspires you as your goal(s) for why you should go and exercise, rather than dithering and swithering.... 
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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| Quote: |
I would NEVER presume to be an expert on osteoporosis, but were high impact exercise really the ones recommended for your bones?
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well, it''s "weight bearing" which is critical - preferably high impact, though that isn't possible for everybody, clearly, and can cause its own problems. So no, things like squats, whilst very good for the muscles, do not, as I understand it, do much for bone strength. Or at any rate, no more than just walking around. Walking isn't hugely helpful unless it's pretty vigorous - though walking fast downhill (not great for someone with a knee problem, especially on uneven ground!) is good.
It's good for your bones to carry weight. So the right kind of "weight-lifting" exercises are good, and some authorities advocate wearing weights (weighted vests etc). Being overweight is rather better for your bones than it is for your joints, it seems - it's typically skinnier people who suffer from osteoporosis though the relationship between body weight and bone health is contentious and an area where more research is needed.
I don't have osteoporosis but the bone density test carried out after I fractured my pelvis was a useful "wake up call" in that I have to consciously look at ways of maintaining bone density (or at any rate, losing it as slowly as possible).
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You need to Login to know who's really who.
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I now take calcium and Vit D supplements and was a bit shocked to find how short of the recommended calcium intake my diet had been. I eat cheese in moderation, and drink milk with cereal (not every day) and in tea, but 8 ounces of milk is ony 300 mg of calcium - only a quarter of the recommended intake!
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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| pam w wrote: |
| I now take calcium and Vit D supplements and was a bit shocked to find how short of the recommended calcium intake my diet had been. I eat cheese in moderation, and drink milk with cereal (not every day) and in tea, but 8 ounces of milk is ony 300 mg of calcium - only a quarter of the recommended intake! |
Yes, I was going to mention getting more calcium from food or taken as a vitamin supplement. Glad to see you have got that covered 
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You'll need to Register first of course.
You'll need to Register first of course.
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| pam w wrote: |
'So no, things like squats, whilst very good for the muscles, do not, as I understand it, do much for bone strength. Or at any rate, no more than just walking around..'
'Being overweight is rather better for your bones than it is for your joints, it seems - it's typically skinnier people who suffer from osteoporosis..'
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That is interesting! I wasn't aware of either of the above. Good to know!
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Touchguru, I am well pleased with myself. ..but I have just had chips! It has taken a year with some variations as I dont cut back on holiday, rather I take myself in hand when I come back
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I recently started a circuits class for similar reasons to the OP, I.e. strength and fitness for skiing rather than weight control. It certainly feels like a good workout, and the coach makes sure you're working to your level.
holidayloverxx, that's impressive!
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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Knee is still a bit sore so I'm starting with something else in the meantime.
Page one, Allen Carr's 'Easy Way To Stop Smoking', here we go.
Been smoking for 30 odd years. Wish me luck! 
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AsterixTG, good luck! If you can achieve that, the rest should be easy.
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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Thanks Pam, I'm actually nervous but would love never to smoke again. Just don't want to live in fear of a relapsing.
Anyway, let's get it done!
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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Just don't want to live in fear of a relapsing.
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That's a rather negative way of looking at it! If you are worried about relapsing it means you're doing it! Think positive; one day at a time.
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AsterixTG, my long, long time smoking boss has switched to e cigarettes and not lit up in weeks.........
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You know it makes sense.
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AsterixTG, giving up fags is a bit like getting divorced with all the same love/hate angst. I was lucky (?) in not having much of a choice in the decision . . . Got a sweet scar where a lung used to be . . . You never lose the craving but over time it gets very easy to manage and the self righteous smugness of declaring yourself as a non smoker is a reinforcement in its own right.
There is little better that you can do for yourself than to give up, even migrating to 'weed' is a better option than the 'e' shoite.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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Good luck AsterixTG, a few of my mates have stopped with ecigs and one with patches after 20 a day for almost 40yrs.
I've just kick started my regime with a cheeky 11km Mtb loop before dinner. I'm also having a G&T instead of a class of chianti.
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Poster: A snowHead
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Sadly - e-cigs are illegal here in Dubai.
So, I'm going to use the book and good old fashioned will power.
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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| AsterixTG wrote: |
My aim is to hit the slopes in January 2014 in the best shape I've been in for 20 years. |
... I'm afraid you are already a couple of months late for that. 
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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| AsterixTG wrote: |
Sadly - e-cigs are illegal here in Dubai.
So, I'm going to use the book and good old fashioned will power. |
20 odd years ago, I smoked 30 Marlboro red a day but stopped overnight (because I could suddenly feel my lungs starting to wheeze).
Will power is the only thing that works IMO. Just chain smoke your last few fags last thing at night and don't open another pack. You'll get strong cravings for few days and then it will ease off. The cravings will come back around 3 weeks and 3 months. After that, you should be ok.
The biggest obstacle is avoiding/doing whatever activities you associate smoking with. Breaking the association is the key to being successful. I had three things - driving, drinking coffee and drinking alcohol. Driving and drinking coffee were overcome by chewing mint gum during/after respectively - I always hated menthol fags so the mint took away the nicotine craving. Drinking was much harder but I used to tell myself that "If I still want a fag after the next pint, I'll buy some - but it was always the next pint!"
I used a bit of reverse psychology on myself for years, too. I had an unopened pack of 200 fags in the sideboard so if I ever 'really' needed one they were available. For me, it was much easier to deny something that was easily available than something that wasn't.
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You need to Login to know who's really who.
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| Quote: |
... I'm afraid you are already a couple of months late for that
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you're a glass half empty sort of guy, aren't you davidof?
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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No you didn't and if you can't show me footage of you not smoking then I'm afraid I'm calling cowdoo.
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You'll need to Register first of course.
You'll need to Register first of course.
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davidof, oops - typo.
...and in other news...
Received approval from the Insurance Co. so I have a MRI scan on knee this afternoon at 4:30pm - to make sure that it is only sore from the impact rather than anything more serious.
Fingers crossed.
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First road ride today in 8 months (been on the MTB a few times though) and I felt sick when I got to work...
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Just a quick update.
Had my penultimate physio session on the knee this morning - last one of Thursday.
As soon as I'm done and get the all clear I'll start to document what's going on.
It's going to be a gentle start because of the previous injury but I'm sure we'll soon start getting there.
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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AsterixTG, what was the MRI result?
I'm back in the gym after 2 ski trips and another overseas trip in 4 weeks. A not so gentle start last night but I do need to get back to where I was a couple of months ago.
Gym again tonight, physio Thursday, gym Friday and Sunday should get me well on the way.
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holidayloverxx, MRI result reinforced the obvious - MCL had taken a bash, there was liquid on the knee and some limited bone bruising. However, there was also an indication that the ACL could be damaged but nothing conclusive. I had a long chat with the specialist and he gave my knee a goodworkout - yanking my lower leg all over the place (without any pain) and said that it's going to be fine - it's stable.
Had 5 physio sessions so far - Ultrasound, Icing, Laser thing (technical term) and today was the first exercises. Isolated and with a band for resistance. Next and last session is on Thursday.
The knee feels a bit weak but there's zero pain now and I just need to build up the leg muscles a bit more then move forwards.
Thanks for asking
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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AsterixTG, learn to love your band..this bulletin from outside the gym we ith my band and wobble cushion in hand...
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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I think I shall invest in a few 'wobble' devices.
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You know it makes sense.
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holidayloverxx, cool - thanks for the ideas.
Blimey! Those Bosu jobbies aren't the cheapest of things!
My 'gym' is a shared apartment block one - not great. Has the basics but isn't great.
I'll be doing a lot of exercises at home. Only using the machines in the gym for cardio and specific weight exercises.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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| AsterixTG wrote: |
holidayloverxx, cool - thanks for the ideas.
Blimey! Those Bosu jobbies aren't the cheapest of things!
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Just buy a wobble board. The wooden ones last forever,never puncture and are cheap on ebay. Just checked and found one for under £15. A wooden one in a hard floor is harder to balance one when compared to a bosu. If it is too wobbly just rest it on a gym mat or carpet which makes it a bit easier.
It's a really important element of ski prep.
Jonathan Bell
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Poster: A snowHead
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As an update I've probably lost about 2lbs however I've been regulary riding the road bike around 90-100 miles a week so I guess I might have toned my leg muscles a bit.
I've got the myfitnesspal app as a motivator and am still attempting a healthier diet.
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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homers double, well done. Did you actually weigh yourself?
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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Yeh, but I fluctualte (+/- 4lbs) all the time so its difficult to get an exact figure but yes, on average I'd say I'm dow a few. I sort of take the bottom reading and if lower numbers start apearing then I think I'm doing OK.
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You need to Login to know who's really who.
You need to Login to know who's really who.
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Numbers are going up... WTF???
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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Ok - thought I'd jump back in with an update.
Finished the physio sessions a while back and started my own exercising to strengthen the leg muscles to help support the knee. Nothing crazy but have now moved on to weighted lunges, calf raises, straight legged deadlifts, exercise ball squats and normal squats. Been at this for a couple of weeks and can already feel the difference in strength. I've also been doing general workouts for core and upper body to make sure everything stays balanced. Standard Push/Pull routine with rest days.
I've been walking around 7km 3/4 days a week and yesterday was the first time I jogged for around 15 mins of the hour's session - worked out around 3 km.
The knee hasn't blown up/swollen up at all - there is zero pain when I'm working on it - I'm very pleased about this.
However, when I'm sat down for a bit, after half an hour and I get up, it's a bit twingy but after walking 5 yards, it's perfectly fine again. Quite strange but I guess it still has a wee bit to heal. So, I'm not taking things too heavy and slowly building up.
Once I get a bit more strength around the knee I'll start introducing balance work.
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You'll need to Register first of course.
You'll need to Register first of course.
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| homers double wrote: |
| Numbers are going up... WTF??? |
Body fat going down, Muscle mass going up - get some body fat scales...or measure your waistband.
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Bit of an update if anyone's interested.
Still riding around 100 miles per week and have all but cut out the wine - vodka and slimline tonic instead now 
Cut out bread and I can't even remember what a potato looks like, weight loss is now around 6lbs over a month or so. I'm getting comment that I look like I've loast weight and clothes feel looser.
Going on a beach holiday in 5 weeks so am aiming for another 1/2 stone by then if thats possible.
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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homers double, definitely interested, well done. half a stone in 5 weeks is perfectly doable - good luck!
My exercise regime is hardening up. I don't have much knee pain now and I have much more stability so we have ramped up the lunges, step ups, squats to include weights (up to 16kg) and increasing the reps, also doing single leg squats on the bosu ball and TRX straps
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Thank you, and I've started planking. Good god, I quiver like a bowl full of jelly doing that.
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FAQ
