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P90X for the older person
P90X for the older person
11/16/12 10:21 AM
I'm a 63 year old man in my third week of P90X. I had a two-level lumbar spinal fusion just under a year ago. I also have two bad knees, one bad ankle and arthritis in the metatarsals of my feet. Otherwise, I'm in good health and have led an active life. I can do about 80% of the exercises on the videos, but I avoid or modify exercises that twist or strongly flex the spine, some of the higher impact jumps, and some of the situp exercises that stress the lower back. I'm enjoying the workouts, and I'm typically drenched with sweat when I finish, so I'm not dogging it. I don't believe what I'm doing is putting me at an undue risk of injury. To the contrary, I feel the exercises will get my body in a much better condition and help me compensate for my limitations and avoid further injuries. My questions: Are there others with similar physical limitations who are doing P90X, and does anyone have recommendations or advice for someone in my situation?
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RE: P90X for the older person
11/16/12 10:28 AM as a reply to summerfi01.
I think you'ren the right track, Tony talks about modification all the time and there is usually one person on each disc modifying the moves. They step through the move instead of jump and things of that nature. I have one bad knee so I know on some of the one legged jumps I can't do on that leg, so I do the jump rope move he shows. Or in ypga I can't do pigeon the way you are supposed to so I modify and don't get my knee out as far. I still get a good stretch. I think you just have to find what eorks for you. Are there any moves in particular that give you trouble you're looking for modification on? And if the moves in ARX hurt your back too much, lay down instead of sitting up on bicycles, in/outs, cruncy frogs. Put a hand or pillow under your back on hip raises and scissors. Experiment and see what makes it better. Good luck, great job taking this on.
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RE: P90X for the older person
11/16/12 10:51 AM as a reply to summerfi01.
In amongst the many infomercials you may see on P90X is a home video of a woman in a wheelchair who appears to have a spinal cord injury, doing P90X. It includes before and after pictures. She clearly lost a significant amount of weight. This program is very accessible. As long as you have a medical clearance, the key to doing the P90X is to just follow as best you can, only do what you are physically able to do without forcing anything, and stay consistent with the practice. Invariably, the results will follow, as you are discovering.

I work in nursing home, and have found many of the exercises I learned on the dvds to be useful with the residents, many of whom have medical issues. We work around their problems as best as we can. The residents really enjoy the mini-workouts because they get to use their bodies the way they were designed to be used. As long as you are wise about performing each exercise and modify each move to accommodate your own body, you will be very pleased with the outcome.

There are 3 rules that I live by:
1. Listen to your body. When your muscles or joints are screaming at you, but the little voice in your head is telling you to do a little extra, LISTEN TO YOUR BODY.

2. Do a little less than your max, so you can exercise tomorrow. I would rather do less today and work out tomorrow, than go full tilt and be on the DL for 3 weeks. See rule 1.

3. Don't kill yourself. It's only a video. See rule 2.

Keep up the good work,

Brian
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