Discussion Board

Hi Lani,
As requested, I'm reposting this as a separate topic:

I have several questions. I'm almost 60 years old and have noticed a dramatic change in my muscle tone since menopause. My first question is whether or not muscle tone in one's thighs and upper arms can be regained at my age, and my second question is, if so, what are the best forms of exercise. Also, I've read that strength training can cause spider veins in older women. Is this true? I bought a set of free weights for legs and arms, and a book by Miriam Nelson, Strong Women Stay Young, but have not yet started her program.

I'm glad you've joined the McDougall "team". It was a great idea on Dr. McDougall's part to include you!

Thank you.

Hi Birdy,

The news is good. There are multiple studies proving that muscle can be built and regained at any age. Pretty much just as much and just as rapidly as when we are younger. A couple of hormonal issues come in to play with a tad bit of a slowdown, but nothing to keep you from moving ahead.

The way muscle is built is by challenging it beyond its previous capability. That means overloading the muscle, which can be done in a couple of different ways, but it's all resistance training. You can use isometrics, resistance of your own body weight, or weights. "Best" forms of exercise question I respond to with the question, best for what? Start with your goals and then build a program from there.

Keep in mind that any exercise program worth its salt is going to address orthopedic – or body safety and alignment – concerns. Thankfully, more and more exercise programs are paying attention to this these days, but not all. Lucky for us, the more you build safety into a workout, the more effective and challenging it is as well. We are prone to collapse into the joints – taking the path of least resistance – and taking the load off the muscle. This creates joint problems and underdeveloped muscle.

You can learn some alignment fundamentals and apply them to any program. The T-Tapp Wellness Workout approach is primo for this. Bar Method focuses on alignment too.

That said, the kind of exercise you like is going to be best because you are more likely to do it. Just remember that to make muscle grow it has to be overloaded and worked hard.

I've heard some drift about the veins but don't know if it is researched, anecdotal, or gossip. And for those who may be reporting same, we don't have a control group on our own body so who can say from what it comes?

I think it's great you are ready to go with weights and encourage you to play safe and start moderately and work your way up. Never sacrifice form for more weight. Research shows us that slow, controlled movement with a lighter weight gives you as much muscle development as a heavier weight - without the orthopedic compromise.

Thanks for the welcome!
Lani

Lani,
Thank you for your reply. Your suggestions about safety are an excellent reminder. I'll check out the T-Tapp since that's something I haven't heard of before. Also, I'm delighted to learn that I can regain muscle tone about as much and as quickly as when I was younger. That is a pleasant surprise. Thanks again.
Wishing you a Happy New Year!

Birdy,

It IS encouraging news, isn't it? It'll be fun to hear with what you plan on to get going!

And let me know if you have any questions about the T-Tapp material. I am not employed by T-Tapp, though I am Head Trainer for the technique and can give you feedback about where to start depending on what you are looking for. Here's a page I put together on my site that you may find informative as well: T-Tapp.

So, have you started moving? Start today!

Lani

Hi Lani,
It's ironic that you mentioned T-Tapp - I just threw out my vhs copies of the program as I no longer have a vhs recorder - i've moved to an upstairs apartment where i will not be able to exercise indoors. Is there a dvd I can order that i could transfer to my ipod so that I could do the t-tapp exercises at the gym while listening on my i-pod - the array of choices of dvd's on her website is overwhelming.
Thank you

Jackie,

There is an audio version of the workout that comes on a CD. Not sure if it can be ipoded. Tell you what, I'll find out for you, and though I'm traveling right now I can check and see if I have some in inventory when I return to my office in a few days. If you'd like to follow up on this, drop me an email or PM and we'll take it from there.

Lani

Well, I want to improve my muscles since it helps with the weight-loss but I have a problem. I suffer with chronic pain and have done for the last 3 years. The last time I tried chair exercises (marching on the spot) I ended up in bed for 3 days because I could not move my legs at all because of screaming pain when I tried. Apart from a little bit of housework I am sedentary. What can I do ?

Dechen, first order of business would be to get down to the source of the chronic pain. Maybe you have already done this, but you didn't mention so in your post. Fibromyalgia? Or is it mostly in joints?

In either case, exercise that is minimally inflammatory or with an anti-inflammatory component may be just the ticket to getting you going. This is where T-Tapp goes to the head of the class as you can start out with a very modified program that also addresses inflammation with focus on the lymphatic system. Other gentle forms of movement may be appropriate for you as well: gentle stretching, yoga, walking....save the power stuff until you have developed some degree of conditioning.

See what your health care provider can tell you about your situation and then take it from there. Exercise for the previously sedentary will bring all kinds of points of awareness and some muscle soreness as you start to challenge those muscles again, but you shouldn't be knocked out in pain for days at a time. A moderate, body friendly approach would be in order so you can work your way up.

Lani

As it stands my doc says it is just unexplained pain but I will mention FM to him and see what he says. Thanks for the reply

Hi Lani-
SO GLAD you have joined the board. Welcome.

I've followed this thread, and had one of of those "aha" moments when you mentioned T-Tapp. Even tho' I'd not heard of T-Tapp before, I had that "recognition" that I was reading about something important to me.
I went to the website more than once and read almost everything there, and came away each time in overwhelm (as another poster in this thread mentioned--SO MANY choices!). I went to your page (linked below) about T-Tapp, and read all of that, but am still left without a clear idea of the best place to begin or what to order, from all the many offerings. --and some of the sets include parts of other sets. --and I'd like to make the best use of any money$ I spend--getting the most benefit possible from all the different offers and combinations, etc.

I am sure like anything else, the more one learns about a system or process, the clearer the understanding of its "parts"; but to a brand new beginner, all of the choices and packages and offers are mind-boggling.

I'd like to take you up on your offer to "...let me know if you have any questions about the T-Tapp material."

I feel convinced that this is a program of worth, but could use some help knowing what to order first (or maybe financially it's better to order most things at once, on the 30% discount offer after buying the book????? --)and suggestions of where to start.

I was urged by two separate surgeons to have a total hip replacement about 5 years ago, and told I would soon not be able to walk at all if I didn't have the surgery. I was using a cane at the time, was in horrible, screaming pain and unable to sleep from the pain (spent many nights in hot epsom salt tub baths), and had to sit on stairs and bump on my bum to go down the stairs, and had to crawl to get up stairs.

Dr. McDougall sent me information on arthritis in relation to his program and saved me from surgery, and helped to halt and to reverse the arthritis. I followed his plan, and five years later--without surgery--I am still walking, AND pain-free. --but I am so protective of the hip, I stopped rebounding, and eventually fell into a pattern of no exercise at all. I've had bout after bout after bout of chronic bronchitis and allergies and sinus infections this fall and winter, which left me with no incentive to hardly even move. Exhausted.

I am 68 years old--69 in August (more candles *iiiiiiii* ). I've been couch-potato-ing waaay too long again, (after previous regular rebounding sessions and daily walks). Body fat about 29%-30%, flabby muscles, skin "flaps" on my upper arms--when I wave good-bye to someone the flaps wave back at me, cellulite, out of shape, stiffend up, "tired" poor posture, and that left hip that I feel very protective of.

I look forward to your ideas and suggestions.
Thank you,
Clary

Clary,

Thank you for the welcoming words! It's really nice to have such friendly hellos.

As for where to start with T-Tapp Wellness Workout . I would narrow it to 2 options: if you are really way out of shape with lots of joint challenges, the best place is the MORE Rehab package. Or, you could do the Basic Workout Plus, which moves at a faster pace but included the first part of the Total Workout. From there, the Total Workout. All of these are listed in the store section under starter systems. Just follow the link above and navigate to same.

So I see I've given you 3 choices, but it does narrow things and depnding on your budget and condition, your choice could vary. You can probably find the T-Tapp book at a bookstore and browse through that as well.

From what you say, it's been awhile and you need some careful instruction and moving and you want to start slow. The MORE package may be just the ticket.

I'm very happy to see that the good doctor's advice here has given you such relief and a new lease on life - this is fantastic! And you're right - now it's time to MOVE!

Hope this helps,

Lani

Hi Clary - you are not alone in your confusion about what to buy from T-Tapp. I ended up calling in and with Lani's advice and the advice of the T-Tapp folks I bought the T-Tapp MORE Rehab Program DVD: Breast Health Package - because it has the MORE workout routine and the cellulite brush, dvd, and alphalfa included. This is $99 so if you are short on cash (who isn't?) you could MORE for about $70 without the cellulite stuff.

I have been doing MORE for 6 days (today is day 6) and it is a workout! - but as the info says it doesn't involve jumping etc. I am finding it challenging and energizing. I am not going to measure myself until day 7 so I don't know my results yet. I couldn't even get through the instructions on day 1 - by day 5 I could finally get through the whole session - with some slowness with hoedowns (I can't go as fast as Theresa does - but I can do it).

Oh - and MORE does have a chair version of the exercises if you are concerned about being stable on your feet in the beginning.

Jackie J - T-tapp does not include jumping etc that would make a lot of noise on the floor - you may be able to use it in your upstairs apartment.

Also - if you buy the book at the time you order (you have to call in) you get a 30% discount on your other products.

Excellent report Melody and thanks for sharing for others from your experience.

T-Tapp Wellness Workout choices ARE vast and it can be challenging to find where to start, so I am glad the having a conversation here as well as talking with the office helped you narrow it down.

Onward!

Lani