Keeping Fit after Aging Out - A new diet book

[iCanHazDcp]

Ok, definitely just kidding about the title.

But in all seriousness, I've decided to get back into an exercise routine since my days of drum corps (Crown Guard '03-'06), but oh geez do I feel like an old man! Obviously this activity puts a lot of stress on our bodies that rivals any athletic sport and I am definitely feeling it.

So, does anyone have any tips on how to stay fit without creating too much stress? Here are some things I've been doing lately:

cycling – i bought a road bike and my doctor says it's the perfect way to get a cardiovascular workout. he said it's also a great way to exercise if you have bad knees (just make sure your bike is fitted properly).

jumping rope - 10 minutes of jumping rope is equal to 30 minutes jogging (less time to endure chin splints!)

I also figured this would be a good topic for anyone aging out and coming off such a great season. Would love to hear anyone's tips on how you fought off the colossal "midnight food truck snack" routine. It's almost like quitting smoking!

[mn trumpter guy]

I am so with you it's not even funny- especially as I live in Wisconsin, and tend to put on the 'winter weight'.

I am trying to make a habit of waking up early to start my day with some push-ups, sit-ups, and a light bike ride (I hear you on the bad knees- tendonitis in both and the tan lines to prove it).

Also, I am trying to not eat unless I'm hungry, and then only healthy foods- lots of sandwhiches with lettuce and tomato, basicaly, and the occasional steak or protein heavy meal. If I snack, I try to eat light pretzels, or baked chips.

just my .02

[cmathis]

In case you haven't heard of it, HIIT (High Intensity Interval Training) is a good (but somewhat controversial) method of running that is MUCH more effective than just running steadily for, oh, 3-5 miles. I'm sure you could apply this practice to biking too, but I'm going to explain it in terms of running since that's what I know.

It's like this:

Week 1:

- 1 minute high intensity sprinting (as fast as you can go without killing yourself) - then 2 minutes walking at a semi-brisk pace

- do this 6-8 times

Week 2:

- 1 minute high intensity sprinting - then 90 seconds walking at a semi-brisk pace

- do this 8-10 times

Week 3:

- 1 minute high intensity sprinting - then 1 minute walking at a semi-brisk pace

- do this 10-13 times

Week 4:

- 1 minute high intensity sprinting - then 30 seconds walking at a semi-brisk pace

- do this 12-15 times

After these first 4 weeks, well, just keep working out using the HIIT method but with varying intensities so your body doesn't adjust itself to it.

What this will do is raise your heart rate for that 1 minute of high intensity, and then drop it back down when you walk. Constantly varying the heart rate like this keeps your body from getting in what is called a "steady state," where your body becomes used to the intensity of whatever it is you are doing and adjusts itself to that, which keeps your body from maintaining a higher metabolism after working out, which in turn keeps you from burning as much fat. Doing this HIIT routine keeps your metabolism going up to 48 hours after you finish.

Just remember to NEVER overdo it and always stay hydrated.

Edited August 31, 2010 by cmathis

[atlvalet]

You aged out in '06? You're young my friend :)

My new recent addiction is spinning. They play mostly dance-type music, and I think my inner drummer enjoys the beat/bass. Anyway, without changing my diet at all (although I eat relatively healthy) I lost 5 pounds in a few months. It's a great, no-impact workout that also tones your legs and butt...not that I care about that, but it's a nice ancillary benefit. That combined with Pilates and the gym means that I may be close to being in the best shape of my post 30 year old life :)

Unless you go on a super-strict diet, there is no way to achieve the leanness that comes with drum corps. I mean, first of all you're less than 22 years old and 2, you're outside for 6-12 hours a day practicing.

Edited August 31, 2010 by atlvalet

[GGarrett]

No need to apologize for the title of this thread... it's pretty much true!! We all "expand" as we age, and our bodies get wider and more saggy as we go, that's a medically proven fact. But staying fit is a win/win for all, and this thread is bound to be a good one.

The alumni corps I participated in had several nicknames associated with it: "Beer Gut Brigade" was one of my favorites! And our own guys would refer to the current corps that year as "The Skinny Scouts" and we were "the old guys" (and "variations" of that... ) even though we had particpants in 2006 that had marched in 2002/03/04 and 05. They were still pretty skinny and fit compared to those of us from 20 years ago... LOL!

[Piper]

It's hard to figure. I weigh less now than I did when I marched juniors. The doc gave me a clean bill of health and said it was just my metabolism. I guess I was just lucky.

[dbc03]

Read this free ebook and you will know more about proper diet and exercise than 99% of the population.

http://brainoverbrawn.com/get-the-book/

It is a great read and I promise that if you actually do what it says you will see results. It's not some ######## fad thing, it's cold hard science.

[SF2K4]

1. Count calories — Yes, it's a pain but no, you don't have to whip a book out every time you eat something. Find out what your daily caloric intake is in order to maintain your body weight (find your BMI, too) and then determine how many fewer calories per day you should eat in order to lose weight, do so, lose the weight, then maintain the necessary amount.

2. Exercise — Whatever works for you to burn calories. If it's stress on joints that bothers you, may I recommend swimming? Best. Workout. Ever.

[Opti-Burr]

What is your current occupation? Since aging out in 1980, I've been working in a highly physical job which helps me stay fit. I feel really sorry for these guys that have office jobs because it's way too hard for them to keep the weight down.

[bill]

High speed overhand naked bowling.