General Health & Fitness - Stay/Get Back in Shape

I used to walk - a lot. I was averaging about 36,000 steps a day...walking 17 miles on my weight training days and 25 miles on my off days with a 4 day upper/lower split. And then I was run over by a motorcycle from behind. I have a partially torn patella tendon which is still healing. I've switched to swimming 3-4 hours a day. I'm currently doing a push/pull split because I can't do any lower body work other than PT. I love walking and I hate swimming, although admittedly I burn almost twice as many calories swimming and I definitely have those swimmer's shoulders going.

I am very strict with my meal plan (weigh/tracking/meal planning) for 6 days out of the week. I gorge on a cheat day.
 
Cardio sucks but you need something to offer a distraction. I listen to podcasts or music - but mostly podcasts these days while swimming and music while lifting.
 
I'm planning to add a full sprint day into my routine now that the weather is getting nice

Always enjoyed that type of work vs jogging. It's been years so will have to ease into it
 
...and also incorporate a reward of some sort. I would never do this much cardio if my cheat day weren't near at hand.
 
p5mmr9 said:
I would stick with something you know you can do consistently and won't burn you out.
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That's where I've been at for quite a while, so trying to build on that

Sprinting has always seemed like a cheat code. Min for min I don't what else comes close

But yeah, the build up is key. I won't be trying anything close to a max for several weeks at least

p5mmr9 said:
...and also incorporate a reward of some sort. I would never do this much cardio if my cheat day weren't near at hand.
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I need to cheat less. Not super strict with it as is

Total calories isn't a problem but need to get cleaner/more protein
 
Heelsandeers said:
What are we doing to get/stay healthy?
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I lift twice a week. I rotate between push, pull, and legs. (I also get legs on pull when I do deadlifts.)

I run twice a week on the treadmill. Do five miles in 40 minutes each time. Add in another mile total in warmup and cooldown.

Seems to work for me but like heelsandeers I could eat less/better. I have always hidden poor dietary habits with exercise and at 53 that will catch up to you.
 
p5mmr9 said:
Cardio sucks but you need something to offer a distraction. I listen to podcasts or music - but mostly podcasts these days while swimming and music while lifting.
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Back 23 years ago I would run at about a 6.5 mile pace. I was going through a lot and found it relaxing and a good time to think through things.

After a couple of years doing that I started pushing myself a lot harder. Rather than being relaxing I was competing with myself.

I have this weird math thing I do while running. I compare everything with 6 mph because it is a nice round number where you get 1/10th of a mile every minute. Since I run 5 miles in 40 minutes, I need to gain 10 tenths over that stretch. At 9 mph I gain a tenth every 2 minutes. At 8 mph, every 3 minutes, 7.5 mph every four minutes, 7.2 every five minutes, 7.0 every six, and 6.5 every 12. So if you watch me on the treadmill I almost always run those speeds. Kind of weird and maybe slightly Autistic but it keeps me running harder than I would otherwise and somewhat keeps my mind busy although at this point it takes no thought.

As a side note, time is a weird thing. I know I went through a lot back then but my mind wishes I could go back.
 
p5mmr9 said:
I used to walk - a lot. I was averaging about 36,000 steps a day...walking 17 miles on my weight training days and 25 miles on my off days with a 4 day upper/lower split. And then I was run over by a motorcycle from behind. I have a partially torn patella tendon which is still healing. I've switched to swimming 3-4 hours a day. I'm currently doing a push/pull split because I can't do any lower body work other than PT. I love walking and I hate swimming, although admittedly I burn almost twice as many calories swimming and I definitely have those swimmer's shoulders going.

I am very strict with my meal plan (weigh/tracking/meal planning) for 6 days out of the week. I gorge on a cheat day.
Click to expand...
You walked 25 miles? In a day? Consistently? Wow.
 
I lift 5 days a week and usually run 4-5 times a week. I walk 7 days a week.

I do intermittent fasting and break fast with two hard boiled eggs at 12. I eat Greek yogurt with two scoops of naked whey grass-fed protein with peanut butter and dark chocolate. Eat a bowl of cheerios for snack with berries. Eat a normal dinner.

I have found that I have a tendency to get into my head and working out and being distracted minimizes that.
 
p5mmr9 said:
I used to walk - a lot. I was averaging about 36,000 steps a day...walking 17 miles on my weight training days and 25 miles on my off days with a 4 day upper/lower split. And then I was run over by a motorcycle from behind. I have a partially torn patella tendon which is still healing. I've switched to swimming 3-4 hours a day. I'm currently doing a push/pull split because I can't do any lower body work other than PT. I love walking and I hate swimming, although admittedly I burn almost twice as many calories swimming and I definitely have those swimmer's shoulders going.

I am very strict with my meal plan (weigh/tracking/meal planning) for 6 days out of the week. I gorge on a cheat day.
Click to expand...
You exercise 20-30 hrs/week?!
 
ChapelHillSooner said:
I lift twice a week. I rotate between push, pull, and legs. (I also get legs on pull when I do deadlifts.)

I run twice a week on the treadmill. Do five miles in 40 minutes each time. Add in another mile total in warmup and cooldown.

Seems to work for me but like heelsandeers I could eat less/better. I have always hidden poor dietary habits with exercise and at 53 that will catch up to you.
Click to expand...

Very good pace for 5 miles. Especially at 53

That’s more my pace for 2. I’d be pretty happy with 5 in 45:00 mins
 
p5mmr9 said:
Cardio sucks but you need something to offer a distraction. I listen to podcasts or music - but mostly podcasts these days while swimming and music while lifting.
Click to expand...
yeah, i listen to music and/or read. 45 minutes is gone in the blink of an eye.
 
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