Turned 40 - want to be fit, not fat

[Ray Singh]

Turned 40 in March and almost imeadiatly got ill. Ear infection, joint pain, back ache. Started to do the plank for 1 min a day and most of the pains went away. Apparently all to do with core strength.

I am on gardening leave now and running 5 miles in 45 mins - not great but its a start. What muscle building excercises can i do to help with core and overall fitness. I would like to be toned too.

I have been watching the Calisthenics crowd on youtube. Hannibal and gang make it look so easy. Whilst the kids play at the park i try and do some chin ups, muscle ups etc. But cant really get far.

For your trouble: https://www.youtube.com/watch?v=wbxEdnDrIk0

Perhaps something that I can follow on Youttube or a set of excercises as a plan to complement my daily run.

Thanks

Edited by Ray Singh on Tuesday 6th September 19:26

[Fozziebear]

Prime age to get in shape, just needs some cleaver training and food. Try kettlebells and body weight, do push ups, mountain climbers etc during your run

[grumbledoak]

Look at what you eat in order to lose the flab. No point trying to run it off if you are still pouring/shovelling it in at the top end. Beer, wine, pop, sweets, cakes, biscuits. You know what they are.

[willisit]

The six-pack, they say, is made in the kitchen...

But seriously, it's always the 80/20 rule - 80% diet/20% exercise. We're all different, so what works for YOU will be different to nearly everyone on here. Your running is fine; that's a 9 minute mile. Could be worse by a long way.

Basic cardio fitness should come first; Running, swimming, cycling, circuit training - pick your poison. Want something to do at home first? Get hold of Insanity/T25 etc - they'll break you in new and wonderful ways. Toning comes later and I'd err on weight training. Get advice at a/your gym - a couple of sessions with a PT never hurt to get a feeling for where you are weak/strong. Muscle imbalances won't be obvious, and a 2nd set of eyes will help immensely.

Enjoy.

[Foliage]

Yoga is a good starting point too.

[matsoc]

Try to eat better and keep running, maybe firstly increase your time to 60 mins for some weeks than go back to a distance, let's say 8 miles and keep slowing shrinking your time.
I like swimming, I would add that in the days you do not run.

[RizzoTheRat]

I started running about when I turned 40, and so did several of my old school mates, maybe it's the new midlife crisis thing I also get a lot less back trouble since I started running.

Something like British Military Fitness does a good mix of exercise for overall fitness
https://www.britmilfit.com/?gclid=CL2SpZWe_c4CFUo6...

[bmwmike]

Same here turned 40 and lost 1.5 stone so far. Cycling and low carb mainly.

[V8mate]

There are loads of great apps out there for bite-size, body-weight training.

'100 Push-ups' and '7 Minute workout' both spring to mind as good challenges to set yourself and see steady results.

[daddy cool]

Ray Singh said:

I am on gardening leave now and running 5 miles in 45 mins - not great but its a start.

Thats not a bad time is it? 9 mins a mile?
I only started running at Christmas and tend to only do 5k once or twice a week (im a cyclist mostly) but thats the pace i run at.
Did my first 10k mile run a few weeks back - that took 60 mins exactly - so just under 10 mins a mile average. Was hilly though.
(Turned 40 6 weeks ago )

[matsoc]

daddy cool said:

Thats not a bad time is it? 9 mins a mile?
I only started running at Christmas and tend to only do 5k once or twice a week (im a cyclist mostly) but thats the pace i run at.
Did my first 10k mile run a few weeks back - that took 60 mins exactly - so just under 10 mins a mile average. Was hilly though.
(Turned 40 6 weeks ago )

Well, 10 miles in 60 minutes is not "just" under 10 minutes a mile average...it is exactly 6 minutes a mile average, at that pace you would complete a marathon in 2h37m, not bad at all, I have been running for some years to get near there.

[Spydaman]

I lost my job a few months ago and have lost a stone just by being active all day and cycling everywhere. I used to sit behind a desk or in a traffic and was too knackered to do much in the evening although I cycled a bit at the weekend. I've started doing the C25K with the intention of doing Park Runs but not quite ready yet. I still eat and drink pretty much what I always have but being active has made all the difference to me. I'm 55 by the way.

[530dTPhil]

matsoc said:

Well, 10 miles in 60 minutes is not "just" under 10 minutes a mile average...it is exactly 6 minutes a mile average, at that pace you would complete a marathon in 2h37m, not bad at all, I have been running for some years to get near there.

10k in 60 minutes is 6.25 miles as near as makes no difference, so just under 10 minutes per mile is correct.

[boyse7en]

matsoc said:

daddy cool said:

Thats not a bad time is it? 9 mins a mile?
I only started running at Christmas and tend to only do 5k once or twice a week (im a cyclist mostly) but thats the pace i run at.
Did my first 10k mile run a few weeks back - that took 60 mins exactly - so just under 10 mins a mile average. Was hilly though.
(Turned 40 6 weeks ago )

Well, 10 miles in 60 minutes is not "just" under 10 minutes a mile average...it is exactly 6 minutes a mile average, at that pace you would complete a marathon in 2h37m, not bad at all, I have been running for some years to get near there.

Hell of a difference between 10k in 60mins and 10M in 60 mins

[daddy cool]

Yep, it was 10k I did in 60 mins, not 10 miles! Anyway, enough of my performance, I was trying to make OP feel a bit more positive about his

[matsoc]

daddy cool said:

Yep, it was 10k I did in 60 mins, not 10 miles! Anyway, enough of my performance, I was trying to make OP feel a bit more positive about his

Sorry, now clear! Anyway you are right, the op performance is a good start point. And anyway like the KPIs in a company enduring an improvement plan what it really matters is the trend. In running a slow improvement in speed is natural, what is important is to not push too hard at the beginning because even minimal injuries can be annoying and halt progress.