>be early 20s zoomer. >always hear stories of people in their 30s/40s with chronic back pain, leg pain, etc

>be early 20s zoomer
>always hear stories of people in their 30s/40s with chronic back pain, leg pain, etc
>scared that I could end up like them

Not being able to move freely is something that terrifies me, I want to make sure I don't end up like them and want to stay as mobile and flexible for as long as possible.

Is there any sort of specific routine or exercises I should do in my youth to ensure my body still stays strong and healthy as I get older?

  1. 2 months ago
    Anonymous

    If you only care about health and not strength nor bodybuilding then doing compounds 3x 30-45 min week is good enough.
    You'll still look like a dyel even after years so don't get you hopes up.

  2. 2 months ago
    Anonymous

    metabolic conditioning

    calisthenics

    lower weight, higher rep exercises to prevent major joint injuries

    You see it in the pic you've provided, these are triathletes, they aren't massive lifters or anything like that. It takes very little stimulus to grow and maintain enough muscle to be healthy. If your goal is to not be in pain, you need to spend more time moving and getting your work capacity up.

  3. 2 months ago
    Anonymous

    without a sense of scale it's impossible to know if they are dyel. Id need to know this triathletes ffmi to know if they are in good shape.

    • 2 months ago
      Anonymous

      you can easily see the difference in adipose tissue and insulin sensitive muscle mass on top of the bone density of the femur.

      the 70 year old triathlete is also much leaner than the 40 year old triathlete.

  4. 2 months ago
    Anonymous

    >Don't play football
    >Don't get fat
    >Don't join the army
    Life is so easy bros

  5. 2 months ago
    Anonymous

    >swim
    >cycle
    >weighted calisthenics

    Don't run unless you want to say goodbye to your knees.
    Don't follow meme programs such as SS/PPL.
    Don't deadlift/OHP/squat unless you want to herniate your discs.
    You can "make it" (beach bod) with weighted calisthenics in the 6-12 rep hypertrophy range, all you need is WEIGHTED gymnast ring dips, bulgarian dips, pull ups, towel chin ups and leg raises. Leg press for legs is more than enough.

    • 2 months ago
      Anonymous

      >don't OHP
      Can I get decent shoulders without OHP? I hate doing it anyways since it often gives me lower back pain

      • 2 months ago
        Anonymous

        Seated shoulder presses and lat raises are plenty. Im a fan of cable lat raises. havent done OHP in years

      • 2 months ago
        Anonymous

        >I hate doing it anyways since it often gives me lower back pain
        Then listen to your body?
        The spine isn't designed to be compressed like that with squats/OHP/deads.

      • 2 months ago
        Anonymous

        bear crawls, when you go backwards with them, you essentially work your entire shoulder, they'll also improve back pain since they work your core pretty hard too

    • 2 months ago
      Anonymous

      >swim
      >cycle
      >don’t run
      Tell me anon, what do you think the third athletic is for “tri”athletes?
      There’s nothing wrong with running as long as you learn good form, stretch before and after, and don’t overdo it.

      • 2 months ago
        Anonymous

        90% of triathletes are DYEL skellingtons and I don't see many over 40.
        Make your conclusions.

        • 2 months ago
          Anonymous

          Running is one of the most basic human movements and you're retarded if you think it's bad for you. It only fucks up the knees of people who wear massive shoes with cushioned soles and elevated heels that make a natural stride impossible.

          • 2 months ago
            Anonymous

            running is a skill that requires proper footwear and proper foot posture that modern shoes have trained out of us.

            We are also not natural runners. Our soleus muscle is made up of 80% slow twitch muscle fibers, it's designed for endurance, not speed and power. Our bodies are designed to outwalk and track prey, not outrun it. The fastest animals made for running and sprinting have knees and feet that are designed wildly different from ours.

            There's a reason why we cannot run for a long time nor can we run very fast, yet we can walk for extremely long periods of time.

            • 2 months ago
              Anonymous

              Are you kidding me? Yeah obviously we’re not sprinters, but our bodies do long distance jogging superbly. There’s no other species that comes close. Humans beat horses (another candidate for endurance running) in marathons and ultramarathons. It’s why we store fat so well and sweat so heavily. I ran 5k to the store today, bought a gallon of milk, and ran the 5k back home with it strapped to my back. Why aren’t you doing this? Why aren’t you using the power you were born with to travel long distances swiftly on foot? Long jogs are one of the things, along with our high intelligence, that set us apart from the other animals.

    • 2 months ago
      Anonymous

      >Avoid spine loading your entire life
      >Herniate a disc the first time you bend over wrong
      You know, if you progressively strengthen the erector spinae, they'll protect you from injury.

      • 2 months ago
        Anonymous

        this. 90% of the people that herniate a disc are obese women that never lifted followed by men.

  6. 2 months ago
    Anonymous

    I don't get the chronic back pain thing
    I snapped my shit up as a teenager and had chronic back pain until I was about 25, but now it's fully healed and at 32 I don't get any back pain
    This is despite sitting at a computer almost all the time that I'm awake

  7. 2 months ago
    Anonymous

    Literally just lift, keep doing what (I hope) you're doing now. The hardest thing for lifters for some reason is avoiding injury, I have never met a single lifter who didn't snap something up.

  8. 2 months ago
    Anonymous

    Heavy squats and heavy deadlifts in a full body body routine. Light yoga for flexibility.
    Not meming. I'm in my 30s. The overwhelming majority of age related joint and muscle pain comes from weakness or muscle imbalances.

    • 2 months ago
      Anonymous

      And when I say heavy, I don't mean powerlifting heavy. Intermediate level is good enough to get by to avoid age atrophy.

  9. 2 months ago
    Anonymous

    Pic related is all you need.

    • 2 months ago
      Anonymous

      you play a little video of a different rowing machine while you row?

      • 2 months ago
        Anonymous

        Yes, I took that picture of my personal setup. Admire the stark white, minimalist design. It takes a lot of electricity to light the room so perfectly even, but it's worth it all. I row in the void, and overcome it. I row through the abyss, into the light, and beyond. I shall row past Time itself someday.

    • 2 months ago
      Anonymous

      Just started the 24 week Pete beginner plan on Monday
      I already enjoy it more than running

  10. 2 months ago
    Anonymous

    >"Yep, once you pass 30 it's over. Your body just changes, nothing to do about it. You'll see."

  11. 2 months ago
    Anonymous

    Don't train too little
    Don't train too much

    Always remember: A light stimulus strengthens, a strong stimulus destroys. This is true for all tissue in the human body.

  12. 2 months ago
    Anonymous

    Speaking purely in terms of personal experience, I've only ever heard complaints about back pain from two groups of people:
    - People that have never touched a barbell
    - People that lift very heavy
    So I've always believed that as long as I am not in either extreme I might fare decently in old age

  13. 2 months ago
    Anonymous

    Yoga and cardio.

  14. 2 months ago
    Anonymous

    Keep working out. Literally never stop.
    I work with people in their 30's who complain about all of the above but have never stepped foot in a gym. They haven't even had major injuries of any kind.
    Meanwhile I've had a shoulder reconstruction, torn muscles in my back, broken bones, rolled sprained and cooked almost every body part and I can function like a normal human being.
    The moment I stop working out longer than 2-3 weeks, my back gets sore, my shoulder's in constant pain, my knee starts acting up, I'm basically fucked.
    Worst thing is when those same lazy people see me lift something that's 30kg at work and try tell me to take it easy or they'll end up like them. Cunt, 30kg isn't even a fucking warmup, let alone cause for injury.
    I hate the average person so much.

  15. 2 months ago
    Anonymous

    Im 46 - Yoga fixed my back and keeps me healthy

    Deadlift also has helped my back and posture; i dont even do it heavy. I started doing front squats and i think that is helping posture even more

    • 2 months ago
      Anonymous

      >Yoga fixed my back and keeps me healthy
      Try a proper workout faglord
      You can stretch in your own time without praying to vishnu

      • 2 months ago
        Anonymous

        cringe
        yoga is the best mobility/stretching/underused muscle toning program in existence
        they've been refining that shit for literally thousands of years

      • 2 months ago
        Anonymous

        t. never gone to a yoga class

        90% of fit would be unable to complete a bikram class without sitting out some poses

        • 2 months ago
          Anonymous

          And 90% of people who do yoga can't poo in the loo
          That your curry classes to IST

  16. 2 months ago
    Anonymous

    I've been rooning and could work up to aquathons if I got more serious about swimming, but my balance is waaay too shitty to add a biking portion.

  17. 2 months ago
    Anonymous

    No specific routines or exercises. Just keep up an active lifestyle for the rest of your life. As I've aged, I found I need to warm up before exercise and have incorporated stretching into my routine. Eat well, get good sleep, and don't blast gear.

  18. 2 months ago
    Anonymous

    Deadlifts are not worth it

  19. 2 months ago
    Anonymous

    Well marbled. I know who to eat first if stuck on a desert island

  20. 2 months ago
    Anonymous

    IST will seethe about this, but avoid all heavy lifting. It's okay to lift weights. Heavy weight can fuck you up with one bad rep. ONE. Steve Maxwell is the only fitness guy I believe in. He's all about training for strength and health in old age. Baldy chimp Joe Rogan interviewed him a few times. I'm not sure if those are still up.

    • 2 months ago
      Anonymous

      Anon, people literally herniate discs by sneezing or looking the wrong way. Heavy lifting is honestly the least of your concerns. Your muscle, bones, connective tissue, etc will adapt to heavy lifting. This will make you more resilient to lesser stressors that could potentially fuck you up. Having good form also reduces the injury rate to extremely low, lower than basically all sports.

  21. 2 months ago
    Anonymous

    Back weakness pain? Dumb bell deadlifts. Knee weakness pain? Squat.

    Don't end up like a dumbfuck normies that never touched a weight with chronic pain. IST people have minimal to zero pain issues.

  22. 2 months ago
    Anonymous

    Just don't sit all day. Literally walking a half hour a day will prevent this sort of thing. This is really easy to do if you have to walk places where you live/work. If you have to drive everywhere then it's an additional thing you'll have to make time for.

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