Senior weight lifting (joint pain)

"Count" <CountFrederick RemoveThis @Optonline.net> wrote in message
news:kU5Xh.21$kT7.3@newsfe12.lga...
> HI:
>
> I've just started weight lifting after many years of sedentary life. I
> am 71 years old. My heart is good and my arteries are clear.
>
> I spend about 1 hour every other day working out at the gym. I have
> been doing so for over 3 months now. I do each machine 12 reps x 2.
> I use weights near to my maximum ability. Problem is that I have
> joint pain. Its not severe, but it bothers me. I have it all the
> time. Some people have said "you probably have arthritis". That
> could be, but since I never had any joint pain before, it doesn't
> quite sound right.
>
> Any input would be greatly appreciated.
>
> FRED

I recommend you Google

joint mobility

One of the first hits you'll come upon is "Super Joints" by Pavel. I do
about 10 exercises from this book _every_ morning and they have made a
huge difference in how I feel. I'm a couple of decades younger than you
but have a history of back problems, and this stuff is great, IMHO.
It's about establishing and practicing, generally for high repetitions,
a full range of motion in all your joints. The general guideline is to
do as many reps as your age so, e.g., I start with neck movements in
various planes (up and down, turning left and right, leaning the head
side to side, moving the head front to back, etc.) and I do each one for
approximately the 52 reps that match my age in years. I don't always
get the full rep count in every day but I try to at least 3 days a week,
and do a shortened version on the other days. The book lists 17
exercises you can use as a morning warmup, plus it explains, in lay
person's terms, some principles of joint health and why you should do
all this.

Highly recommended. Here's a link:

http://www.kbnj.com/sj.htm

and the book is also available through the major chain bookstores and
their web sites if you prefer.

-S-
http://www.kbnj.com
 >> Stay informed about: Senior weight lifting (joint pain) 

"Steve Freides" <steve DeleteThis @fridayscomputer.com> wrote:
>
>One of the first hits you'll come upon is "Super Joints" by Pavel.

Steve has been taking hits off Pavel's Super Joints?

That would explain a lot.
 >> Stay informed about: Senior weight lifting (joint pain) 

"Count" <CountFrederick.TakeThisOut@Optonline.net> wrote
> HI:
>
> I've just started weight lifting after many years of sedentary life. I am
> 71 years old. My heart is good and my arteries are clear.
>
> I spend about 1 hour every other day working out at the gym. I have been
> doing so for over 3 months now. I do each machine 12 reps x 2. I use
> weights near to my maximum ability. Problem is that I have joint pain.
> Its not severe, but it bothers me. I have it all the time. Some people
> have said "you probably have arthritis". That could be, but since I never
> had any joint pain before, it doesn't quite sound right.

At age 71, you have had degenerative changes to your joints, whether you
have noticed it before or not. Now that you have started lifting...and it is
never to late to start...you're going to notice it.

If I were you, I would try supplementing with the following: glucosamine
1000mg 3 times a day, chondroitin 800mg three times a day (these two are
often found together), MSM (methylsulfonylmethane) 1000mg three times a day,
and fish oil capsule, 1000mg, three times a day.

Positive effects can take 4-8 weeks to feel. Once you feel the difference,
cut the dosages in about half, and continue that for maintenance until
you're 120 years old, then die ferchristsakes

Until then, use aspirin or ibuprofen (NOT tylenol) if the pain gets bad
enough, and maybe lighten up the weights a bit for a couple months.

David
 >> Stay informed about: Senior weight lifting (joint pain) 

"JMW" <jmwilliams.DeleteThis@enforcergraphics.f2s.com> wrote in message
news:4htp23dg0oi2mov8q19khmu58na8jbksrb@4ax.com...
> "Steve Freides" <steve.DeleteThis@fridayscomputer.com> wrote:
>>
>>One of the first hits you'll come upon is "Super Joints" by Pavel.
>
> Steve has been taking hits off Pavel's Super Joints?
>
> That would explain a lot.

Don't quit your day job.

-S-
http://www.kbnj.com
 >> Stay informed about: Senior weight lifting (joint pain) 

In article <kU5Xh.21$kT7.3@newsfe12.lga>,
"Count" <CountFrederick RemoveThis @Optonline.net> wrote:

> HI:
>
> I've just started weight lifting after many years of sedentary life. I am 71
> years old. My heart is good and my arteries are clear.
>
> I spend about 1 hour every other day working out at the gym. I have been
> doing so for over 3 months now. I do each machine 12 reps x 2. I use
> weights near to my maximum ability. Problem is that I have joint pain. Its
> not severe, but it bothers me. I have it all the time. Some people have
> said "you probably have arthritis". That could be, but since I never had
> any joint pain before, it doesn't quite sound right.
>
> Any input would be greatly appreciated.
>
> FRED

David's advice on supplementation is good and Steve's books is also a
good book for joint health.

But what I notice is that you are lifting to a near max and using
machines. Machines force you into a range of motion that may not be good
for your particular structure. And there is no need to lift near maximal
for adaptation to take place.

I'd start looking at exercises which promote joint health and strength
together.

You can find a good example at Clarence Bass' site under Matt Furey's
'Royal Court'. The bridge may a little extreme - it can be replaced by
the back bend in the '5 Tibetan Rites'.

So...

What I am saying is try doing 5 Tibetan Rites 2-5

http://www.mkprojects.com/pf_TibetanRites.htm

This site also shows easier alternatives if the rites are too tough.

Then I would do full squats. Start with bodyweight and scoot over to
Krista's site for an excellent article on how to squat.

http://www.stumptuous.com/cms/displayarticle.php?aid=52

Eventually you may want to work up to an overhead squat with light
weight. Great exercise! Front squat is another. You really have little
need to back squat.

http://www.stumptuous.com/cms/displayarticle.php?aid=123

Then I would think of an exercise like the swing, using either a
dumbbell or kettlebell for resistance.

http://www.slidetour.com/sample1/display/kettlebell_swing/kettlebell_swin
g.html

You've basically worked your entire body with these exercises and done
your joints a lot of favours. You may want to add in something like a
dumbbell press and some sort of dumbbell row at some point to focus a
little better on shoulder muscles and elbow flexion - the biceps.

Note also that by doing this sort of a program you probably won't have
to worry about joints or flexibility issues.

--
Keith
 >> Stay informed about: Senior weight lifting (joint pain) 

"Steve Freides" <steve DeleteThis @fridayscomputer.com> schreef:

>> I've just started weight lifting after many years of sedentary life. I am
>> 71 years old. My heart is good and my arteries are clear.

> One of the first hits you'll come upon is "Super Joints" by Pavel.

For Christ sake, the dude is 71 and just started lifting.

David gave some pretty good advice.

I would like to add "and HRT..." (althoug nandrolone is probably better than
test...

--
Pete
 >> Stay informed about: Senior weight lifting (joint pain) 

Hi All:

I would like to thank you all for your advice. Now I have some logical
options.

Thanks Again

FRED

***************************************
"Count" <CountFrederick.TakeThisOut@Optonline.net> wrote in message
news:kU5Xh.21$kT7.3@newsfe12.lga...
> HI:
>
> I've just started weight lifting after many years of sedentary life. I am
> 71 years old. My heart is good and my arteries are clear.
>
> I spend about 1 hour every other day working out at the gym. I have been
> doing so for over 3 months now. I do each machine 12 reps x 2. I use
> weights near to my maximum ability. Problem is that I have joint pain.
> Its not severe, but it bothers me. I have it all the time. Some people
> have said "you probably have arthritis". That could be, but since I never
> had any joint pain before, it doesn't quite sound right.
>
> Any input would be greatly appreciated.
>
> FRED
 >> Stay informed about: Senior weight lifting (joint pain) 

In news:4nlXh.1$KT.0@newsfe12.lga,
Count <CountFrederick.DeleteThis@Optonline.net> typed:
> Hi All:
>
> I would like to thank you all for your advice. Now I have some
> logical options.
>
> Thanks Again
>
> FRED
>
> ***************************************
> "Count" <CountFrederick.DeleteThis@Optonline.net> wrote in message
> news:kU5Xh.21$kT7.3@newsfe12.lga...
>> HI:
>>
>> I've just started weight lifting after many years of sedentary life.
>> I am 71 years old. My heart is good and my arteries are clear.
>>
>> I spend about 1 hour every other day working out at the gym. I have
>> been doing so for over 3 months now. I do each machine 12 reps x 2.
>> I use weights near to my maximum ability. Problem is that I have
>> joint pain. Its not severe, but it bothers me. I have it all the
>> time. Some people have said "you probably have arthritis". That
>> could be, but since I never had any joint pain before, it doesn't
>> quite sound right. Any input would be greatly appreciated.
>>
>> FRED

Go Fred!

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill
 >> Stay informed about: Senior weight lifting (joint pain)