How has your fitness routine evolved as you've aged?

CPT Private RallyPoint Member — Sat, 26 May 2018 17:57:20 -0400

I've been pretty fortunate and I've avoided major injuries in my 16 plus years in the Army, but I definitely don't have the pep in my step that I did a decade ago. The graduate program I'm in now is full of fellow LTs and ENS who are mostly in their early 20s. I do my best to keep up with them by following a "train smarter, not harder" mantra. How have you changed your fitness routine throughout the years?

Response by SGT David A. 'Cowboy' Groth made May 26 at 2018 6:04 PM

SGT David A. 'Cowboy' Groth — Sat, 26 May 2018 18:04:17 -0400

After falling off a large four-wheel drive tractor, I've had to do low impact exercise. Plus working on farm equipment helps out.

Response by LTC Eugene Chu made May 26 at 2018 6:05 PM

LTC Eugene Chu — Sat, 26 May 2018 18:05:41 -0400

I agree with "train smarter, not harder". A few personal suggestions below

1. Spend more time on warm up and cool down to ensure that body returns to stable state after PT
2. Use of compact equipment (i.e. kettlebell, Perfect Push-up, jump rope, etc.) for fitness along with body weight exercise
3. Fun exercises for enjoyment (i.e. heavy punching bag or focus mitts since I enjoy martial arts, yoga, etc.) along with traditional military exercises (push-up, sit-ups, run) for physical fitness

Response by MAJ Ken Landgren made May 26 at 2018 6:12 PM

MAJ Ken Landgren — Sat, 26 May 2018 18:12:13 -0400

I am 52 and do situps, pushups, squats, shoulder shrugs, and curls. I also walk. I am not as sprite as I use to be.

Response by SP5 Jim Bruce made May 26 at 2018 7:54 PM

SP5 Jim Bruce — Sat, 26 May 2018 19:54:14 -0400

Being 69 it gets harder every year, I say know and when I am working out This was fun when I was 19. I like to run and do pushups. When it comes to the push ups twice in a 10 year period I had major surgery on each shoulder, mainly rotator repair. So I had to modify my pushup routine. My rehab guy said after my right shoulder was fixed I probably could not do push ups, 6 weeks after start of rehab I did 20. He did say I forgot who I was working with. As for running I am way down in millage per week. Last summer I had sever plantar fasciitis and was unable to walk much for several month plus bilateral heal spurs. Anyway I am still working at it and plan on a few 5 k runs in the next year I hope.

Response by SFC Private RallyPoint Member made May 26 at 2018 8:02 PM

SFC Private RallyPoint Member — Sat, 26 May 2018 20:02:57 -0400

I pace myself more so that I don't over exert myself too soon, thus whooping many mens' butts that are at least 10 years younger than I. I'm 38 now and am fortunate to still be able to run with my unit in the "A" group on Mondays, even after 13 years on active duty. So hard to believe that there are soldiers 10 years younger than me on permanent profiles already because of "bad joints" or what not.

Response by SGT Lou Meza made May 26 at 2018 8:31 PM

SGT Lou Meza — Sat, 26 May 2018 20:31:24 -0400

I’m 71 and try staying fit by going to the gym three times a week. Bicep curls 25 , 27 1/2 , 30 , 32 1/2 , 35 lbs 10 reps each . Bench press 180 , 190 , 200 , 210 lbs 10 reps each . Lateral bar I can do from 130 to 165 . Dumbbells shoulder press I’m up to 60 lbs . I try to do 6-8 different exercises and also spend about 10-15 minutes hitting the heavy bag . I still weigh about the same as I did when I was in the Army . I am at 160 now and have been as heavy as 170 lbs .

Response by SPC John Waisman made May 26 at 2018 9:09 PM

SPC John Waisman — Sat, 26 May 2018 21:09:46 -0400

Yes, I walk now instead of run. I try to take stairs while on my walks, pump up the heart rate. I also lift 20 lb dumbbells instead of the heavy bench presses and military presses I used to do. 20 lbs doesn't sound like a lot, but throw in some flies and pull overs and they're not bad.

I have added push ups, but I can only do 20 on a good day now. After I got out of the Army in 1969, I started doing daily push ups and got up to 110. I'm definitely not as strong as I was. I also do Yoga. And plenty of work around the yard, which is probably my best exercise.

Additionally, I try hard to eat a balanced diet. I find the government food chart to be the best. I've tried all kinds of alternative diets and none of them were worth anything. And I wanted them to be.

I try to eat lots of fruit and vegetables, and lean fish and meat and beans and other sources of low fat protein. I no longer take vitamins, and I don't use protein powders or other supplements. Healthy food, I believe, is where it's at.

I'm 71. I've been working out since I was 13. I don't have any degrees in health, but I have learned what works for me. Mostly I find mainstream to be right, and alternative plans to be wrong.

Response by WO1 Private RallyPoint Member made May 26 at 2018 9:39 PM

WO1 Private RallyPoint Member — Sat, 26 May 2018 21:39:24 -0400

I feel the same as I did 7 years ago when I first joined.

Response by CWO3 Private RallyPoint Member made May 26 at 2018 9:47 PM

CWO3 Private RallyPoint Member — Sat, 26 May 2018 21:47:18 -0400

More 12 oz. barley soda curls.

Response by CPT Private RallyPoint Member made May 26 at 2018 10:50 PM

CPT Private RallyPoint Member — Sat, 26 May 2018 22:50:43 -0400

I consume Fish Oils, Multi Vitamins, Red Yeast Rice, CoQ10, Vitamin C, Magnesium daily. I run 4-6 times per week, ride my bike 1-2 times per week, and I started doing a little yoga. I do about 75 push ups 1-2 times per week during the summer months also. This is my exercise routine to maintain. My routine changes according to the training schedule if I am training for a half marathon.

I noticed that I slowed down quite a bit in my 37th year. I don't think that it was that I couldn't keep up. It became a matter of not completely giving a flip about keeping up. I don't run in races to win a prize. I run to finish the race, stay healthy and meet other people. Hope this helps.

Response by CW2 Private RallyPoint Member made May 26 at 2018 11:09 PM

CW2 Private RallyPoint Member — Sat, 26 May 2018 23:09:26 -0400

Honestly I find that more comsistency is needed to stay on an even keel. I could slack for months early in my career. Now when I slack I’m rewarded with new injuries.

Response by PFC Jim Wheeler made May 27 at 2018 12:18 AM

PFC Jim Wheeler — Sun, 27 May 2018 00:18:09 -0400

My training has changed mostly because of my injury history.

My biggest thing is avoiding high risk movements when fatigued and controlling volume/intensity.

I start my weeks, when I am most well rested from the weekends, with my higher intensity/lower volume training. Those are my heavy weightlifting days and my speed runs.

Then as the week goes on and I build up more fatigue, I lower the intensity and increase volume. On those days I do my dynamic lifting and longer cardio sessions.

I nearly completely avoid heavy deadlifts for reps, and I don't run for too much volume because it is tough on the knees.

Response by SFC John Hatton made May 27 at 2018 12:43 PM

SFC John Hatton — Sun, 27 May 2018 12:43:24 -0400

I have found that basic physical therapy techniques and exercises to strengthen the lower back and knees help a lot for those who still do a lot of running like myself. However I require more time to heal so I know I can’t be in a rush to “get back at it”. I retired at 23 years and still manage to keep my two mile run time at 15 minuets.

Response by SSgt Private RallyPoint Member made May 28 at 2018 2:41 AM

SSgt Private RallyPoint Member — Mon, 28 May 2018 02:41:57 -0400

I don't try to out perform them. Rather, I work at out lasting them. And never let them see you in pain. :D

My workouts are the same. Slower movements. Concentrate on proper form and muscle isolation. It is not the weight that is important but the form and repetition. I have found that practice does not make perfect. Perfect practice makes perfect!

Response by CPT Private RallyPoint Member made May 28 at 2018 11:55 AM

CPT Private RallyPoint Member — Mon, 28 May 2018 11:55:54 -0400

CPT Private RallyPoint Member when I joined the army at 18, I thought I was in good shape. During the last week in AIT, I got a pretty significant knee injury that put me on a "run at own pace/distance" profile that I "owned" for the next 7 years. When I received my direct commission, I committed to working on running once again so that I wasn't "that" officer. A few years actually helped that knee heal and the right running shoes and insoles helped me get back to a passing time on my run. For me, my fitness routine evolved with age and my desire to push myself evolved with rank.

Response by LCDR Private RallyPoint Member made May 29 at 2018 8:00 AM

LCDR Private RallyPoint Member — Tue, 29 May 2018 08:00:36 -0400

When I was eighteen, I used to run at least five miles, about five times a week...most of it cross country, uphill, at high altitude. After entering the Military (once at a point I had the personal time), that evolved into as many as ten miles, two times a week, one day of speed training (3 miles timed) with at least two days of weight training.

By twenty-five, that evolved into 3-5 miles, three days a week, with two gym days to include free weights and heavy-bag training.

Now, at forty, I do on average, three miles, three to four days a week (though considerably slower-ha!), various marital arts (which I've continued throughout my life at a rather "mediocre" level)...and focus more on improving my accuracy at the range, than trying in vain to attain the speeds I had twenty years ago.

These days, I spend more time trying to become "better" at martial arts (practical application over rote memorization of moves)...broadening my defense/offensive "scope", and fine tuning my skills with firearms and edged weapons. To my mind, I'm only going to get "slower", so getting "stronger" and "smarter" are the best ways to compensate.

Response by Thunder O'Meara made May 31 at 2018 4:12 PM

Thunder O'Meara — Thu, 31 May 2018 16:12:36 -0400

I've never stopped running, but it just got more intense because I'm a temporary wild land firefighter for the USFS during the summer. First fire i ever responded to was two weeks ago, and we had to hike up a 30 degree hill with 80 pounds of gear. Nothing compared to the military, though.

Response by LTC(P) Private RallyPoint Member made Sep 21 at 2018 4:43 PM

LTC(P) Private RallyPoint Member — Fri, 21 Sep 2018 16:43:46 -0400

I agree with SSG (P) Scheil, you train smarter, not harder. I've reduced my long runs to save the knees, instead using interval and sprint training vice long slow distance, and I cross-train on the bike and pool. (triathlon training pays off, I always used to wonder why FGs were riding bikes, it's because it's easy on the knees and transfers to running...) Functional lifts that support my job as a infantry officer (DL, Squat, Clean, etc...) 1-2times a week, and the occasional HIT workout to keep up with the LTs and CPTs. Key to all of that is recovery, using yoga, stretching, sleep, and the occasional day off if I'm not feeling it. Still run around a 12:30 2m and closing in on 40. Looking forward to the new combat fitness test....

Response by WO1 Private RallyPoint Member made Nov 29 at 2019 10:43 PM

WO1 Private RallyPoint Member — Fri, 29 Nov 2019 22:43:56 -0500

-As always, eat clean and eat fresh above all else.
-Stretch everything every day (yoga/pilates).
-Definitely conduct weight training in the gym, however also participate in activities such as backyard sports, swimming, etc. Running is okay, however I don't recommend it every day.
-Avoid unnecessary pre-workout supplements and energy drinks. If it is unhealthy for kids, it is still unhealthy as an adult.

Response by SSgt Private RallyPoint Member made May 8 at 2020 2:57 PM

SSgt Private RallyPoint Member — Fri, 08 May 2020 14:57:31 -0400

I started my career at 23. 11 years later, I definitely feel it is harder. I have sports injuries that also affect my fitness training. Making a lifestyle change with my diet and lifting lighter weights helped a lot. Changing up my fitness routine also helps keep my body confused which gives positive results. Biggest thing is to listen to your body. I used to drive on when my body said to rest or slow down. I'm paying for it now. Missing a few days won't hurt. Working on flexibility and mobility will definitely make things easier, as well.