Best route forward

[rh71]

I'm in my early 40s. Before the pandemic, and my colon surgery the year before, I was about 155lbs (5'10"). I played a lot of hockey and was able to go up and down the ice full speed a couple times without getting gassed. But still I wasn't as fit as other guys who could go a bit longer. But since the pandemic and post-surgery (which allowed me to eat more without getting bloated), I'm up to 175lbs. Admittedly, I ate a lot of 4th meals. It's mostly noticeable in my face and slightly in the belly. I'm frankly surprised 20lbs doesn't show more but the scale says it's there. Anyway I started playing hockey again a few weeks ago and the last few games I get gassed after going down the ice just once - clearly I am out of shape. The extra weight is also a huge factor (obviously, right?).

So I'm starting my plan of attack - never had to do this before as I've always been skinny and just played sports for exercise. I'm already watching what I eat to get some calorie deficit per day (tracking with Fitbit). How can I compliment it as far as a proper workout? Should I be looking more at cardio or weights? If cardio, long-distance isn't best for hockey compared to sprints - but then that isn't really as much cardio. Would weights be lower on the importance scale or does that accelerate turning fat into muscle for my end-goal? I've always had my kids (who also play) do HIIT. Should I be doing the same where I am?

 

[Iron Woode]

I'm in my early 40s. Before the pandemic, and my colon surgery the year before, I was about 155lbs (5'10"). I played a lot of hockey and was able to go up and down the ice full speed a couple times without getting gassed. But still I wasn't as fit as other guys who could go a bit longer. But since the pandemic and post-surgery (which allowed me to eat more without getting bloated), I'm up to 175lbs. Admittedly, I ate a lot of 4th meals. It's mostly noticeable in my face and slightly in the belly. I'm frankly surprised 20lbs doesn't show more but the scale says it's there. Anyway I started playing hockey again a few weeks ago and the last few games I get gassed after going down the ice just once - clearly I am out of shape. The extra weight is also a huge factor (obviously, right?).

So I'm starting my plan of attack - never had to do this before as I've always been skinny and just played sports for exercise. I'm already watching what I eat to get some calorie deficit per day (tracking with Fitbit). How can I compliment it as far as a proper workout? Should I be looking more at cardio or weights? If cardio, long-distance isn't best for hockey compared to sprints - but then that isn't really as much cardio. Would weights be lower on the importance scale or does that accelerate turning fat into muscle for my end-goal? I've always had my kids (who also play) do HIIT. Should I be doing the same where I am?

As someone who faces similar hurdles, losing weight after 40 isn't easy. I would concentrate first on cardio and get that where you want it. You may need to invest in a BP machine. Most smart phones can track walking/running and even heart rate. Tracking these things will show you any improvements over time.

Weight training will increase muscle mass and therefore your weight will not change significantly. If your muscle tone is off then some weight training is needed.

Eating properly and using portion control combined with regular exercise will help with weight loss and all around health.

Ain't none of us getting any younger.

 

[Chaspowr3]

Anyway I started playing hockey again a few weeks ago and the last few games I get gassed after going down the ice just once - clearly I am out of shape.

This is pretty normal across age factors. When you play a sport that requires running, the heart is in great condition. But with breaks, it takes time to hit the peak again.

Would weights be lower on the importance scale or does that accelerate turning fat into muscle for my end-goal? I've always had my kids (who also play) do HIIT. Should I be doing the same where I am?

I think you can mix a bit of both. Definitely cardio should be your priority if you'd want to run more.
Boxing is an excellent form of cardio, toning, and aesthetic muscle building that could probably help you best to achieve or rather exceed your previous best. If you could invest a bit on the gloves and bag, that would be the best thing for you. You can watch a few videos and start easy. Include sprawls, pushups, frog jumps, burpees between every set of bag workouts. Initially, it is gonna be very tough. But once you settle in, you can increase the punch speed, power, intensity, and reps. (includes for sprawls and the other cardio exercises I've mentioned) And trust me, you're gonna lose weight and increase your playing performance as well.

 

[Chaspowr3]

Also, since age is a factor, please do not overexert yourself.

 

[deadlyapp]

The best way to lose weight and improve body composition is to lift weights. If you want to get better for short interval sprints and aerobic capacity, then mix in HIIT, sprint work, sled work, etc. Endurance style aerobic work like running, biking, etc probably won't help you do anything other than burn empty calories.

 

[purbeast0]

First you need to state what your goals are. You didn't really say what your goals are, just that you gained weight and are gassed quickly.

Do you want to lose weight? Do you want to put on size?

5'10 155lbs seems tiny to me to be playing hockey even if you are in good cardio shape shape. That seems like you'd be a toothpick. And I'm talking from experience when I used to be that weight at 5'11 height.

I'd think you would get rocked by people. Even 5'10 175lbs seems small to me for playing hockey, although all I am really comparing to is NHL so maybe that's nto the best comparison for people playing hockey in rec leagues lol.

So what is your actual goal?

 

[mindless1]

Jog. You can run as fast or slow as you want. It can be running fast as you can to get mail or the newspaper, or whatever. It's not just cardio if you push yourself. However roller blading might come closer to exercising more of same muscles as hockey.

 

[deadlyapp]

First you need to state what your goals are. You didn't really say what your goals are, just that you gained weight and are gassed quickly.

Do you want to lose weight? Do you want to put on size?

5'10 155lbs seems tiny to me to be playing hockey even if you are in good cardio shape shape. That seems like you'd be a toothpick. And I'm talking from experience when I used to be that weight at 5'11 height.

I'd think you would get rocked by people. Even 5'10 175lbs seems small to me for playing hockey, although all I am really comparing to is NHL so maybe that's nto the best comparison for people playing hockey in rec leagues lol.

So what is your actual goal?

I hadn't really picked up on that. 175lb @ 5'10" could look "fluffy" if it's not muscle mass, however the weight itself is just about perfect for a more muscular man at your height.

155 @ 5'10" would be a very lean runner, but very little muscle mass.

I'd focus on weight and resistance training - many people will tell you you can't build muscle at 40 but that's just bullshit. It's harder, mostly because testosterone levels decrease, but you absolutely can build muscle.