>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?
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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.
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.
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.
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.
>Don't play football
>Don't get fat
>Don't join the army
Life is so easy bros
>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.
>don't OHP
Can I get decent shoulders without OHP? I hate doing it anyways since it often gives me lower back pain
Seated shoulder presses and lat raises are plenty. Im a fan of cable lat raises. havent done OHP in years
>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.
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
>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.
90% of triathletes are DYEL skellingtons and I don't see many over 40.
Make your conclusions.
Running is one of the most basic human movements and you're moronic if you think it's bad for you. It only fricks up the knees of people who wear massive shoes with cushioned soles and elevated heels that make a natural stride impossible.
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.
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.
>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.
this. 90% of the people that herniate a disc are obese women that never lifted followed by men.
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
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.
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.
And when I say heavy, I don't mean powerlifting heavy. Intermediate level is good enough to get by to avoid age atrophy.
Pic related is all you need.
you play a little video of a different rowing machine while you row?
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.
Just started the 24 week Pete beginner plan on Monday
I already enjoy it more than running
>"Yep, once you pass 30 it's over. Your body just changes, nothing to do about it. You'll see."
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.
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
Yoga and cardio.
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 fricked.
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. c**t, 30kg isn't even a fricking warmup, let alone cause for injury.
I hate the average person so much.
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
>Yoga fixed my back and keeps me healthy
Try a proper workout gaylord
You can stretch in your own time without praying to vishnu
cringe
yoga is the best mobility/stretching/underused muscle toning program in existence
they've been refining that shit for literally thousands of years
t. never gone to a yoga class
90% of fit would be unable to complete a bikram class without sitting out some poses
And 90% of people who do yoga can't poo in the loo
That your curry classes to IST
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.
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.
Deadlifts are not worth it
Well marbled. I know who to eat first if stuck on a desert island
IST will seethe about this, but avoid all heavy lifting. It's okay to lift weights. Heavy weight can frick 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.
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 frick you up. Having good form also reduces the injury rate to extremely low, lower than basically all sports.
Back weakness pain? Dumb bell deadlifts. Knee weakness pain? Squat.
Don't end up like a dumbfrick normies that never touched a weight with chronic pain. IST people have minimal to zero pain issues.
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.