OT: How do you old guys stay in competitive shape? | Page 2 | The Boneyard

OT: How do you old guys stay in competitive shape?

storrsroars said:
I used to be decent to good at numerous sports back in CT. Moved to a new city, started a business, got fat and didn't "compete" in anything that involved a ball or teams for almost 20 years, with the exception of an evening 9-hole golf league for couple of years.

At 62 I finally dropped some pounds this year, got to biking regularly and found an over-55 softball league so I'd have something where I could release pent up competitive juices.

Slowpitch is a sport I used to rule. I was told that "newbies" who hadn't played in a decade or two typically got injured right away and it was mostly hammies. I figured my hammies would be OK from the biking, but I made sure they were stretched out well before playing my first game.

Hammies were fine. Between fielding errant throws and trying to accelerate out of the batter's box I did pull both groins and twisted a knee first game. Took the next one off, wrapped up my legs like Mickey Mantle for the one after that, then pulled a quad and a calf. All the while I went a whopping 2-for-16 as I was hitting flatfooted and required a runner.

I went out an purchased an impressive collection of compression sleeves for various body parts. I healed with the help of some PT, came back, hit .700 in final three games while running for myself but now have a stress fracture in my outer ankle which I believe is from running bases.

Based on the amount and types of yardwork I do, I was not expecting a complete physical breakdown from frigging slowpitch softball. But damn. Every throw feels like I'm ripping years of scar tissue. God forbid I decide to dive for a ball... who knows what will break?

I've received from other players advice ranging from, "I do tai chi every morning" to "The secret is to never stretch a damned thing!" when asking about how they keep their atrophied muscles and arthritic joints limber and their brittle bones from breaking.

So what's you're secret for limbering up to play competitive sports at at least a competent level once you're past 60? What should I be doing this offseason to prepare for next year?
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I am 64 playing with young 55 year olds. Never really stopped. Keep playing. You use it or lose it so to say. Maybe next year I will see you here: Senior Softball-USA

If you are a good player try to find a team called Pittsburgh North...very good senior team. Pitt is from your avatar so I assume that's your local.
 
Rocktheworld said:
Not just for building muscle and losing fat; but also the explosive nature of your muscles themselves. You know how they’re starting to say that football players, so concerned about head injuries, aren’t going in to hits as rigid and hard anymore, and they can end up getting injured because of that? Well I have a feeling a similar thing can happen with your muscles; getting back to younger levels of test will keep your muscles better “primed” for sudden activity, like shooting out of the batter’s box.

I’ve heard it’s good for connective tissue as well; half the reason bodybuilders can lift so much weight, and with such volume, without destroying their joints

Doubt you’ll be prescribed anything that’ll make you too aggressive
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Don't think we want Storrsroars taking large amounts of test and roids.
 
I don't think posting this question on a board where the most popular thread centers around food, beer and rock and roll screams is a good idea.

And that goes for the younger generation too where it only takes a swipe on Tinder and a few texts to get a date.
 
Sky ball said:
I am 64 playing with young 55 year olds. Never really stopped. Keep playing. You use it or lose it so to say. Maybe next year I will see you here: Senior Softball-USA

If you are a good player try to find a team called Pittsburgh North...very good senior team. Pitt is from your avatar so I assume that's your local.
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I'm in South Hills so that's my league. Would take an hour or more during rush hour to get to most of the North Hills fields.

I don't need to play super competitive - I actually joined more for the social aspect, although I do like to win. This league is pretty cool, some good talent, some bad, no politics, just about everyone is a good sport unlike some of the guys I remember back when I was playing in highly competitive leagues.

Did you actually play in the a senior WS?
 
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RichZ said:
I'm 72. I ponder my mortality daily. Well, more like nightly.
I hit the gym probably 28~29 days a month, mostly for cardio and peripheral vascular benefits. Bike, treadmill, rowing.
The last time I attempted to play HORSE, I hurt my left knee so badly it was swollen for 3 days. that was HORSE mind you, not actual basketball.
SIGH.
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The last time I shot around I couldn't even make a layup consistently. I'm also 72 and have given up on exercise. I only play golf now out of a cart. Stayed in shape through college because I had to because of sports but now screw it. I do get some exercise walking from the parking lot to the doctor's office but that is about it. We are going to buy the farm soon enough without torturing yourself. Just give me another beer and a piece of chocolate cake.
 
Rocktheworld said:
Well nobody said anything about taking “roids” or “large amounts” of anything so rest assured
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Well since you brought up bodybuilders who are all on a test base and cycle roids on top of it, thought I would chime in.

TRT seems to have a lot of benefits but also seems like a pain in the butt.
 
superjohn said:
I love Modern Apizza and their sausage pie might be my favorite pie on the planet but it strikes me as a pizza that doesn't travel well.

You're still eating Modern's on top of a cliff watching the sunset so you're winning.
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Of the top contenders, Modern, Olde World, Ernie’s, (I'm thinking maybe Zupardi's too but haven't had in a few years) seem to travel the best for eating outside at a picnic, concert etc. They shift to being more like breads, and hold up to toppings while retaining some good crust crunch.

PS - Fwiw, afterward I went and saw The Jellyshirts, and their drummer definitely had my body moving.
 
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storrsroars said:
I'm in South Hills so that's my league. Would take an hour or more during rush hour to get to most of the North Hills fields.

I don't need to play super competitive - I actually joined more for the social aspect, although I do like to win. This league is pretty cool, some good talent, some bad, no politics, just about everyone is a good sport unlike some of the guys I remember back when I was playing in highly competitive leagues.

Did you actually play in the a senior WS?
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YES...every year. Going in 3 weeks.
 
Sky ball said:
YES...every year. Going in 3 weeks.
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What team/league are you with?

I assume the WS is more like LL or Babe Ruth than college in that it's all-star teams from leagues as opposed to just league champions?
 
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Walk on a good treadmill to burn at least 300 calories per session, then follow with 30 minutes in weight machines 3 or 4 times a week. Planet Fitness is $10 a month? I mean $120 a year rain, snow sleet. No need for biking, mountain climbing, running, football, basketball or injuries, no missing workouts. Eventually incline the running machine to make it more challenging which can get someone in phenomenal shape but the doc should approve what you do.
 
storrsroars said:
What team/league are you with?

I assume the WS is more like LL or Babe Ruth than college in that it's all-star teams from leagues as opposed to just league champions?
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Not an allstar teams per se. Players that get together to form tournament teams. My team is Diamond Elite 55 AAA out of VA in that SSUSA World Series list..

In league play we play Fairfax Adult Softball, seniors Division 1. Fairfax Adult Softball
Tournament team has players from 2-3 FAS teams plus some from neighboring Prince William County Senior Softball and Loudoun County Men's Softball.
 
A and that’s the day p x
Sky ball said:
Not an allstar teams per se. Players that get together to form tournament teams. My team is Diamond Elite 55 AAA out of VA in that SSUSA World Series list..

In league play we play Fairfax Adult Softball, seniors Division 1. Fairfax Adult Softball
Tournament team has players from 2-3 FAS teams plus some from neighboring Prince William County Senior Softball and Loudoun County Men's Softball.
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youve popped out to second base 14 times just since this thread started.
 
husky429 said:
Stretch after not before games. Do a dynamic warm-up instead. Not the reason youre getting ALL those injuries, but it may contribute.

Some people are just genetically more sturdy, even if you were once quite fit. Take it easy and have fun. It's softball.
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You day you coach basketball

Why, before every college/professional sports game, do we see players using bands and receiving help from trainers, doing static stretches? What’s your dynamic stretch to loosen someone’s internal rotators? Both static and dynamic are useful and important pre-game.
 
Rocktheworld gave you the best advice. Get a prescription for testosterone. For $150/month you can shave off 15-20 years. I’m a big believer in hormone replacement as a way to age energetically and slowly. Testosterone should be standard fare along with baby aspirin for men over 50. I will be going for it when my time comes.

I have a friend that is 45 and got low T a bit early. Good looking guy, did mini triathlons regularly, very active. He hurt his back and had a few other muscle pulls etc that really slowed him down..... along with low libido. He gained about 30 lbs and felt like dying. He got testosterone replacement and it’s like he’s 30 again. He feels great and wakes up everyday ready to go. I haven’t tried it because I just don’t need it yet and once you start, there is the risk you won’t be able to stop because your body won’t make T anymore. I have every intention of starting sometime down the road. Don’t give in to the mainstream medicine bs. Enjoy your life and get it.
 
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August_West said:
A and that’s the day p x



youve popped out to second base 14 times just since this thread started.
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I am practicing for that game where you are playing second base. Will have a 1.000 OBA in that game.
 
Power yoga. Will strengthen your core and increase your flexibility. 2 or 3 times per week. It will also humble you. It’s brutal.
 
Rocktheworld said:
You day you coach basketball

Why, before every college/professional sports game, do we see players using bands and receiving help from trainers, doing static stretches? What’s your dynamic stretch to loosen someone’s internal rotators? Both static and dynamic are useful and important pre-game.
Expand ...

Yes, the trainers stretch my players during and before games.

1) Those guys are full-time athletes, not 60+ year old men. They have more wiggle room. They are also extremely flexible and mobile to start. The slightly increased likelihood of injury after a static stretch is less important to them because they are unlikely to meet their flexibiltiy threshholds during a normal game.

2) They are trained professionals we are not. Generally when you see players stretching before games or at half-time, they are targetting specific injury concerns. For example, we are likely to see someone working with 'Rique's shoulder before games this upcoming season.

3) They are often not doing true static stretching (ie. Hold a pose for 15-30 seconds and move on). They are doing ballistic stretching, AIS stretching, and other types of stretching which are technically "static" but more dynamic in nature.

This is the answer I got from my PT friend I happen to be texting about rehab plans for my kids.
 
Carbon 60 helps- buy the brand C-60 in sunflower oil.
I also use arnica Montana for joints tendons= really helps repair damage faster- been using it since my martial arts days- works great!
 
I'm 7o, and after heart and hip replacement ops, still ski and climb maountains. I walk and lift weights using lots of reps vs increasing weight (not talking about Arnold here). Watch what you eat and drink. Starches metabololize to sugars so easy on bread /pasta / etc. Alchohol doesn't, but does make you feel crappier as you age - then again perhaps my level of ACE (alcohol converting enzyme) is shot. Stick with the protein - the body doesn't make much of that.
 
Hoophound said:
Rocktheworld gave you the best advice. Get a prescription for testosterone. For $150/month you can shave off 15-20 years. I’m a big believer in hormone replacement as a way to age energetically and slowly. Testosterone should be standard fare along with baby aspirin for men over 50. I will be going for it when my time comes.

I have a friend that is 45 and got low T a bit early. Good looking guy, did mini triathlons regularly, very active. He hurt his back and had a few other muscle pulls etc that really slowed him down..... along with low libido. He gained about 30 lbs and felt like dying. He got testosterone replacement and it’s like he’s 30 again. He feels great and wakes up everyday ready to go. I haven’t tried it because I just don’t need it yet and once you start, there is the risk you won’t be able to stop because your body won’t make T anymore. I have every intention of starting sometime down the road. Don’t give in to the mainstream medicine bs. Enjoy your life and get it.
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Yeah... no.
 
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60's you say? This nun is almost 90 and still out there among the youngin's doing it better than them! She's annoyed at technology, so maybe the secret lies in staying away from the Boneyard, for your mental stability?

The Iron Nun still going strong at age 88

In all seriousness, swimming is definitely one way to go. Very good with cardio/strength to multiple muscle groups without the pounding the body takes while running. But don't just go to the pool and swim aimlessly for an hour, latch onto a master's swimming class or something that has structure to it (also adds competitiveness to it). Add in a your cycling and maybe a small bit of running and you could sign up for a short triathlon - that will definitely keep your competitive spirit up.
 
An exercise routine that mixes it up is key, if you live in NEast you can seasonally adjust, bike & swim more in summer, hike in fall, classes at a gym thru winter.
Once over 45, need to watch what you eat & drink a bit more, but if you exercise enough you can still enjoy plenty while feeling good. For me competitive sports are fun with added benefit that I get worse if I'm at all out of shape or not pushing it exercise wise. So this fuels the running or biking or classes at the gym.
Softball I've gone in and out of, currently out. Definitely the easiest thing to get injured at with going from 0 to 60 a few times a game out of nowhere. There is simply no way to warmup and like anything playing regularly is even more necessary the older you get to stay sharp.
Yoga is key as you age. It is a super accepting group/class once inside (seems intimidating if watch, but every instructor is the opposite) and it reaps general life and sports benefits. I don't do it enough but when I have it always helps. Less bang for your exercise time calorie burn, aerobic conditioning & strength-wise - but again older you get the more necessary as a foundation to be able to keep doing fun sports & stay uninjured.
 
jibsey said:
Walk on a good treadmill to burn at least 300 calories per session, then follow with 30 minutes in weight machines 3 or 4 times a week. Planet Fitness is $10 a month? I mean $120 a year rain, snow sleet. No need for biking, mountain climbing, running, football, basketball or injuries, no missing workouts. Eventually incline the running machine to make it more challenging which can get someone in phenomenal shape but the doc should approve what you do.
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Dang. I pay $32/month to my town rec center and that's the discounted senior rate, lol.

Anyway, I like bike riding outside. We have a great trail system here - nice scenery and it doesn't smell like a gym, lol.

I should add I still have three NH 4K footers to finish (the Bonds & Bondcliff) to complete all 48. Those are on the to-do list once I'm comfortable being able to pack in again.
 
husky429 said:
Yes, the trainers stretch my players during and before games.

1) Those guys are full-time athletes, not 60+ year old men. They have more wiggle room. They are also extremely flexible and mobile to start. The slightly increased likelihood of injury after a static stretch is less important to them because they are unlikely to meet their flexibiltiy threshholds during a normal game.
Expand ...
What is it about old men muscles that makes them less flexible? I would think it’s mostly from a lifetime of overlearned poor motor programs that lead to chronic tightnesses. So that’s why I figure a 20 year old kid can be more flexible. But if you have a better answer, I’m all ears

2) They are trained professionals we are not. Generally when you see players stretching before games or at half-time, they are targetting specific injury concerns. For example, we are likely to see someone working with 'Rique's shoulder before games this upcoming season.

3) They are often not doing true static stretching (ie. Hold a pose for 15-30 seconds and move on). They are doing ballistic stretching, AIS stretching, and other types of stretching which are technically "static" but more dynamic in nature.
Expand ...
This kind of applies to both of these. I just see, especially in football practices for example (just saw this at an Alabama practice on ESPN), all the linemen grouped together doing the same sequence of held stretches with the band. I would think this pre-stretching is preventive, and individual stretches may address a specific tightness or injury. Anecdotally, when I played football as a kid, everyone got in to one big group and we all did the same toe touch, butterfly, etc stretches. But maybe that’s antiquated these days.

This is the answer I got from my PT friend I happen to be texting about rehab plans for my kids.
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Appreciate the informed response. Note that obviously my post was a bit of a challenge, but not a hostile one at all.
 
Rocktheworld said:
What is it about old men muscles that makes them less flexible? I would think it’s mostly from a lifetime of overlearned poor motor programs that lead to chronic tightnesses. So that’s why I figure a 20 year old kid can be more flexible. But if you have a better answer, I’m all ears


This kind of applies to both of these. I just see, especially in football practices for example (just saw this at an Alabama practice on ESPN), all the linemen grouped together doing the same sequence of held stretches with the band. I would think this pre-stretching is preventive, and individual stretches may address a specific tightness or injury. Anecdotally, when I played football as a kid, everyone got in to one big group and we all did the same toe touch, butterfly, etc stretches. But maybe that’s antiquated these days.


Appreciate the informed response. Note that obviously my post was a bit of a challenge, but not a hostile one at all.
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All good. I try to be as critical of my practice as pissible.

I do think static stretching has gotten a bad rep over the years for no reason.
 
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