Today is St. Patrick's Day. I am Irish on my mother's side of the family and English on my father's. Probably some other ethnic groups were tossed in along the way, but mostly it's Irish and English.
More interesting is my wife’s connection to the date. Her dad, whose ancestors were Mexican, was born on St. Patrick's Day, so they named him Patrick. As far as I know, there were no Irish in the family tree, but they always ate corned beef and cabbage on his birthday.
Personally, I do not care for corned beef and cabbage. But I do like Guinness. And as it turns out, Guinness really is good for you. Check it out here. I’ll bet you knew there would be a health item in here somewhere.
Happy St. Patrick’s day!
Friday, March 17, 2006
Thursday, March 16, 2006
The Food Cop
Today’s newspaper got my attention with a story about a nutrition professor they called the “Food Cop.” The professor, Marion Nestle, teaches a university class called “Food Politics and Policy.”
One of her complaints is with the enormous amount of money spent to market junk food to kids. No need here to go through the litany of health issues today's overweight and obese kids are likely to face as adults. We’ve heard the warnings.
Most in the food industry have no love for professor Nestle. Their goal is to sell and sell more and more. And her advice is, “Eat less, move more, eat lots of fruits and vegetables, go easy on junk foods.” Try to imagine her at a McDonald’s or Burger King franchise pep talk.
An achieved goal of successful societies is the defeat of famine; but, unfortunately, it often ends in embracing gluttony. On a personal and local level, think about people gatherings of any kind. What’s usually front and center on the conference table? Sugar and fat laden “treats.”
It’s your body. Be strong and say, “No thank you.”
One of her complaints is with the enormous amount of money spent to market junk food to kids. No need here to go through the litany of health issues today's overweight and obese kids are likely to face as adults. We’ve heard the warnings.
Most in the food industry have no love for professor Nestle. Their goal is to sell and sell more and more. And her advice is, “Eat less, move more, eat lots of fruits and vegetables, go easy on junk foods.” Try to imagine her at a McDonald’s or Burger King franchise pep talk.
An achieved goal of successful societies is the defeat of famine; but, unfortunately, it often ends in embracing gluttony. On a personal and local level, think about people gatherings of any kind. What’s usually front and center on the conference table? Sugar and fat laden “treats.”
It’s your body. Be strong and say, “No thank you.”
Saturday, March 11, 2006
To Excel, Get a Training Partner
Some training ideas from the "old days" are worth bringing back. One of them is having a training partner. I don’t know when the idea of having training partners died out, but you don’t see much of it in gyms today.
Of course it used to be that most gyms were independently owned and the actual owner would get you started with a routine. Then once you got acclimated, you would usually buddy-up with someone. The two of you, or sometimes three, would spot each other, count reps, and give encouragement. The only personal trainers in gyms in those days were the owners.
I realize we can't go back to 1950s, but that doesn’t mean some of the things done back then aren’t worth revisiting. And having a training partner is one of them. Or even better than having one training partner is having two. Generally, the timing and rest periods between sets is almost perfect when three people exercise in consecutive order. And for squats and bench exercises, it is ideal having a spotter at each end of the bar.
I have nothing against paying a personal trainer. Some of them are excellent, and there are people who would not workout at all without a trainer to push them. However, employing someone to work with you three days a week is very expensive. And most of the time you and a training partner can figure things out for yourselves, once you learn the fundamentals. Certainly you can arrange periodic consultations with a personal trainer if further guidance is necessary.
I don’t know the statistics, but, if I had to guess, I would say that far more beginners stick with their training when they have training partners. If you don’t train with someone now, think about trying it. Find someone with similar objectives and a compatible attitude. I bet you’ll enjoy training more than ever.
Of course it used to be that most gyms were independently owned and the actual owner would get you started with a routine. Then once you got acclimated, you would usually buddy-up with someone. The two of you, or sometimes three, would spot each other, count reps, and give encouragement. The only personal trainers in gyms in those days were the owners.
I realize we can't go back to 1950s, but that doesn’t mean some of the things done back then aren’t worth revisiting. And having a training partner is one of them. Or even better than having one training partner is having two. Generally, the timing and rest periods between sets is almost perfect when three people exercise in consecutive order. And for squats and bench exercises, it is ideal having a spotter at each end of the bar.
I have nothing against paying a personal trainer. Some of them are excellent, and there are people who would not workout at all without a trainer to push them. However, employing someone to work with you three days a week is very expensive. And most of the time you and a training partner can figure things out for yourselves, once you learn the fundamentals. Certainly you can arrange periodic consultations with a personal trainer if further guidance is necessary.
I don’t know the statistics, but, if I had to guess, I would say that far more beginners stick with their training when they have training partners. If you don’t train with someone now, think about trying it. Find someone with similar objectives and a compatible attitude. I bet you’ll enjoy training more than ever.
Thursday, March 09, 2006
Self-Delusion and the Scale
Ever run into someone middle-aged, or a senior, who claims to be fit simply because, “I weigh the same as I did in high school”? Well, old Jack LaLanne had that kind of self-delusion figured out long ago. He has always told people to forget the scale. Instead, he says to put a tape measure around your waist. Now, is that measurement the same as it was when you were 17 or 18?
Inactive adults over age 30, on average, lose about 3 - 5% of muscle tissue every 10 years. So it’s possible at age 60 to weigh the same as you weighed in high school — and still be too fat. That’s because all that lost muscle has been replaced by flab, which typically collects around your waist. “Your waistline is your lifeline,” says LaLanne.
The solution: Get into the weight room. Strength training prevents the reduction in muscle tissue that causes your body metabolism to slow down. A slower metabolism means your body collects more fat and makes your bones more vulnerable to conditions like osteoporosis.
Pump iron, people. Pump iron.
Inactive adults over age 30, on average, lose about 3 - 5% of muscle tissue every 10 years. So it’s possible at age 60 to weigh the same as you weighed in high school — and still be too fat. That’s because all that lost muscle has been replaced by flab, which typically collects around your waist. “Your waistline is your lifeline,” says LaLanne.
The solution: Get into the weight room. Strength training prevents the reduction in muscle tissue that causes your body metabolism to slow down. A slower metabolism means your body collects more fat and makes your bones more vulnerable to conditions like osteoporosis.
Pump iron, people. Pump iron.
Sunday, March 05, 2006
Scientific Tests Say These Supplements Don't Work
Two popular supplements have taken hits in the news. The first was Echinacea, which many people believe stops the common cold from developing. Recent tests hailed as scientific found no evidence that taking the herb does any good at all.
Next, the news came out that when put through scientific tests, the popular combination of Glucosamine and Chondroitin did not do much for arthritis relief or other joint aches and pains.
Personally, I was never enthusiastic about Echinacea, anyway; but for several years, I’ve taken a Glucosamine/Chondroitin supplement. I started taking it because of a nagging shoulder pain, and gradually the pain went away. I’m still taking it today.
Logic tells me it is possible my shoulder may have been getting better anyway, and relief happened to coincide with my taking Glucosamine/Chondroitin. Such coincidences are not unusual. On the other hand, maybe it really worked.
There will be further studies and eventually we’ll know if Glucosamine/Chondroitin has real value or not. Meanwhile, I’ll continue to take it, until I’m convinced that my result was coincidental.
Sometimes tests are flawed and/or one test seems to contradict another. But in time the truth usually comes out. On the other side of the coin, there are thousands of scam artists out there making millions selling questionable "cures" to a gullible public. Anyone who needs convincing only has to consider all the diet pills being sold.
Next, the news came out that when put through scientific tests, the popular combination of Glucosamine and Chondroitin did not do much for arthritis relief or other joint aches and pains.
Personally, I was never enthusiastic about Echinacea, anyway; but for several years, I’ve taken a Glucosamine/Chondroitin supplement. I started taking it because of a nagging shoulder pain, and gradually the pain went away. I’m still taking it today.
Logic tells me it is possible my shoulder may have been getting better anyway, and relief happened to coincide with my taking Glucosamine/Chondroitin. Such coincidences are not unusual. On the other hand, maybe it really worked.
There will be further studies and eventually we’ll know if Glucosamine/Chondroitin has real value or not. Meanwhile, I’ll continue to take it, until I’m convinced that my result was coincidental.
Sometimes tests are flawed and/or one test seems to contradict another. But in time the truth usually comes out. On the other side of the coin, there are thousands of scam artists out there making millions selling questionable "cures" to a gullible public. Anyone who needs convincing only has to consider all the diet pills being sold.
Friday, March 03, 2006
Wisdom is Where You Find It
“The irony of commitment is that it is deeply liberating — in work, in play, in love. The act frees you from the tyranny of your internal critic, from the fear that likes to dress itself up and parade around as rational hesitation. To commit is to remove your head as the barrier to your life.”
—Anne Morriss
"The Way I See It"
. . . printed on a Starbucks paper coffee cup.
—Anne Morriss
"The Way I See It"
. . . printed on a Starbucks paper coffee cup.
Monday, February 27, 2006
The 350 lb Nutrition Consultant
I had a neighbor who weighed 350 or more. The irony is that he was a chiropractor who also promoted himself as a "nutrition consultant." I often wondered how patients could possibly have confidence in his advice. The paramedics arrived one day and found him dead. It was probably heart failure, but I never knew for sure. A multitude of things can go wrong when you are that obese. He was a relatively young man, perhaps in his late 40s or early 50s.
I thought about him when a man wrote me yesterday and asked for some advice. He is in his late 50s and weighs 345 lbs. As you would expect, he is suffering from some physical problems, and his doctor has placed him on a weight loss and exercise program. The man sounds like he is taking the advice seriously and I hope that he is. I suggested that he work with a trainer and follow closely his doctor’s instructions. Weighing that much, it is probably best for him to begin by walking short distances and then gradually add time and distance to his walks. That's what I would have him doing. Some weight training would be added later.
No matter how overweight or out of condition you might be today, with the right attitude, instruction and persistence, you can become fit. Beginners would do well by following my program explained in Gray Iron: A Fitness Guide for Senior Men and Women.
I thought about him when a man wrote me yesterday and asked for some advice. He is in his late 50s and weighs 345 lbs. As you would expect, he is suffering from some physical problems, and his doctor has placed him on a weight loss and exercise program. The man sounds like he is taking the advice seriously and I hope that he is. I suggested that he work with a trainer and follow closely his doctor’s instructions. Weighing that much, it is probably best for him to begin by walking short distances and then gradually add time and distance to his walks. That's what I would have him doing. Some weight training would be added later.
No matter how overweight or out of condition you might be today, with the right attitude, instruction and persistence, you can become fit. Beginners would do well by following my program explained in Gray Iron: A Fitness Guide for Senior Men and Women.
Friday, February 24, 2006
More Good News About Green Tea
According to the American Journal of Clinical Nutrition, people who regularly drink green tea may have a lesser risk of mental decline as they grow older. The evidence about the benefits of green tea keeps growing. Check it out.
Saturday, February 11, 2006
The Hindu Push Up/Dive Bomber Combo
If I had to choose only two or three exercises to achieve a good full body workout, one of the upper body exercises would be what I call the Hindu/Dive Bomber Combo.
This one comes close to working every muscle group from the hips to the top of your head, and at the same time giving your legs a little work and a nice stretch, too.
What I’ve done is combine two push-up varieties to create a nearly perfect core and upper-body strengthener. Let’s start with the first part, the Hindu push-up. In spite of the ubiquitous Matt Furey promoting them, most people I meet, even gym people, don’t know how they are done, and many people have never even heard of them.
Then there are some people who know the movements but want to argue over which one is better, Hindu Push-Ups or Dive Bombers. Ignore them. Both are good and each places a little more emphasis on different muscles than the other. Doing the Combo gives you the best of both worlds.
Here is how they are done:
The starting and ending position of the Hindu push-up is in photo 1. Legs spread apart wider than shoulder width. Hips elevated. Hands on the ground, a little wider than shoulder width. Eyes looking backward.
Smoothly, bring your body forward by dropping your hips to the down position (photo 2) while sliding your head and shoulders forward . . . then extend your arms, raise your head and look forward (photo 3).
Now, push your hips back up to the starting position, eyes once again looking backward (photo 4). That’s one complete rep.
The entire movement should be a smooth, steady and rhythmic motion.
That is half of the Hindu/Dive Bomber Combo. Here is the second half.
Dive Bombers:
They start just like the Hindu (photo 1).
Then, just as in the Hindu, bring your body forward by dropping you hips (photo 2) while sliding your head and shoulders forward to a pushup position.
But this time, push straight back and up, while raising your hips back to the starting position (photo 3).
As with the Hindu Push-Up, the Dive Bombers are done in a smooth, steady and rhythmic motion.
To do the Combo, alternate your reps: do one Hindu followed by one Dive Bomber. Back and forth. Break up the workout into sets; or try one long set, not to failure, but close.
I like to work them into almost all of my upper body routines. Try it.
This one comes close to working every muscle group from the hips to the top of your head, and at the same time giving your legs a little work and a nice stretch, too.
What I’ve done is combine two push-up varieties to create a nearly perfect core and upper-body strengthener. Let’s start with the first part, the Hindu push-up. In spite of the ubiquitous Matt Furey promoting them, most people I meet, even gym people, don’t know how they are done, and many people have never even heard of them.
Then there are some people who know the movements but want to argue over which one is better, Hindu Push-Ups or Dive Bombers. Ignore them. Both are good and each places a little more emphasis on different muscles than the other. Doing the Combo gives you the best of both worlds.
Here is how they are done:
The starting and ending position of the Hindu push-up is in photo 1. Legs spread apart wider than shoulder width. Hips elevated. Hands on the ground, a little wider than shoulder width. Eyes looking backward.
Smoothly, bring your body forward by dropping your hips to the down position (photo 2) while sliding your head and shoulders forward . . . then extend your arms, raise your head and look forward (photo 3).
Now, push your hips back up to the starting position, eyes once again looking backward (photo 4). That’s one complete rep.
The entire movement should be a smooth, steady and rhythmic motion.
That is half of the Hindu/Dive Bomber Combo. Here is the second half.
Dive Bombers:
They start just like the Hindu (photo 1).
Then, just as in the Hindu, bring your body forward by dropping you hips (photo 2) while sliding your head and shoulders forward to a pushup position.
But this time, push straight back and up, while raising your hips back to the starting position (photo 3).
As with the Hindu Push-Up, the Dive Bombers are done in a smooth, steady and rhythmic motion.
To do the Combo, alternate your reps: do one Hindu followed by one Dive Bomber. Back and forth. Break up the workout into sets; or try one long set, not to failure, but close.
I like to work them into almost all of my upper body routines. Try it.
Tuesday, February 07, 2006
Your Most Loyal Training Partner
A columnist in our local newspaper wrote about the health and fitness advantages of owning a dog. He had some impressive statistics to back up his thesis. More important, though, he described the pure joy he sees in his Labrador retriever as they run along a beach, and the wonderful companionship they share.
This is our dog, Tyra, an Australian Cattle Dog mix, a working breed, a herder, intelligent and requiring lots of exercise. A veterinarian once said to us that you can tell ACD owners because they are in good shape. Their dogs keep them that way.
Patty and I don’t need much nudging to hike, but Tyra let’s us know we couldn’t get away with not going if we wanted to. We usually hike at the same time of day, and Tyra begins to pace as that time approaches. As soon as she sees us reach for our trail shoes, she’s headed for the door, tail wagging, excited and ready to go.
We prefer our cardio workouts outdoors on trails in the hills, rather than on machines in the gym. Rain doesn’t stop us either, unless it is really coming down. Then we head for the gym and the cardio machines. Well, that’s fine for us, but Tyra doesn’t care if there are muddy trails and a downpour. So I put on my rain gear, stand outside in the park and we play fetch.
Having trouble keeping a regular schedule for cardio? Think about getting a dog. If you’ve never had a dog, try volunteering to walk the dogs for exercise at your local humane society. It’s a great way to do good deeds and at the same time find out if you’d like a regular training partner, the most loyal one you'll ever find.
Friday, February 03, 2006
Some Notes on Physical Imperfections
As we age, most of us collect a few chronic physical annoyances. For some, they are more than just annoyances. Some are serious, even debilitating. Few of us get through life Scot-free. If you are one of the lucky ones who seems to be escaping unscathed, the rest of us are envious.
I have been fortunate. I live a fitness lifestyle and I’m enjoying the health benefits of my commitment. Yet I have had pneumonia several times since I was a kid. I also have a mild degree of Essential Tremor, or ET, which causes hand trembling. (No, it is not Parkinson’s.) ET tends to run in families and my dad had it. Apparently, John Adams, the second President of the United States, had it, too, incidentally. Since the other half of my productive life is making art, an unsteady hand isn’t exactly an asset. But many people have far more serious things to deal with than that.
What should be remembered is that a great number of chronic health issues improve or even disappear altogether with regular exercise and good eating habits. Bad backs, high blood pressure, and dangerous cholesterol levels are three examples that commonly get better with regular exercise and weight loss through proper diet. And practically any medical condition improves with a combination of a fitness lifestyle and the wonders of modern medicine.
Nevertheless, some diseases strike suddenly without warning; and, of course, genetic factors, the luck of the draw, are beyond our control. However, we cultivate many (perhaps most?) problems ourselves from years of overeating, too much alcohol, smoking, or other drugs that assault our minds and bodies. I use an expression, “living off your youth,” to describe someone ignoring nature’s laws. It means that when we are young we can get away with excess and abuse. Yet gradually bad habits take their toll.
Today, there are growing numbers of school kids at risk of becoming diabetic. People who study disease trends say the rising percentages are the result of more overweight and out-of-shape kids than in previous generations. It seems that junk food, overeating, and lack of physical activity have lowered the “living off your youth” period clear down to elementary and middle schools. Anyone with doubts about this should click here.
The Gray Iron Fitness Blog is about adults, and mostly seasoned ones at that. So what is all this information about children? Well most of us have kids and/or grandkids. It’s up to us to set a good example. . . .
The Google ads at the top of the page can be fascinating. The way they work is that Google uses some kind of word search of the blog’s text. Instantaneously, ads appear with some matching characteristic to the text. Sometimes the results are not what you would expect.
For example, I often mention my disdain for diet pills. So what ads pop up? Ads for hoodia diet pills. It isn’t a perfect system. Here is a little item from Quackwatch:
“ConsumerLab.com has concluded that hoodia supplements have not been proven safe or effective for reducing appetite or body weight and the quality of the products is uncertain. Hoodia gordonii is a rare cactus-like plant protected by conservation laws in South Africa and Namibia. Its stems and roots are used in supplements. It has been speculated that more product is sold today than could possibly be made from all the Hoodia plants in existence, which would mean consumers might not be getting what they expect. Access to the report requires a subscription or a $10 fee. See ConsumerLab.com and search for “hoodia.”
I have been fortunate. I live a fitness lifestyle and I’m enjoying the health benefits of my commitment. Yet I have had pneumonia several times since I was a kid. I also have a mild degree of Essential Tremor, or ET, which causes hand trembling. (No, it is not Parkinson’s.) ET tends to run in families and my dad had it. Apparently, John Adams, the second President of the United States, had it, too, incidentally. Since the other half of my productive life is making art, an unsteady hand isn’t exactly an asset. But many people have far more serious things to deal with than that.
What should be remembered is that a great number of chronic health issues improve or even disappear altogether with regular exercise and good eating habits. Bad backs, high blood pressure, and dangerous cholesterol levels are three examples that commonly get better with regular exercise and weight loss through proper diet. And practically any medical condition improves with a combination of a fitness lifestyle and the wonders of modern medicine.
Nevertheless, some diseases strike suddenly without warning; and, of course, genetic factors, the luck of the draw, are beyond our control. However, we cultivate many (perhaps most?) problems ourselves from years of overeating, too much alcohol, smoking, or other drugs that assault our minds and bodies. I use an expression, “living off your youth,” to describe someone ignoring nature’s laws. It means that when we are young we can get away with excess and abuse. Yet gradually bad habits take their toll.
Today, there are growing numbers of school kids at risk of becoming diabetic. People who study disease trends say the rising percentages are the result of more overweight and out-of-shape kids than in previous generations. It seems that junk food, overeating, and lack of physical activity have lowered the “living off your youth” period clear down to elementary and middle schools. Anyone with doubts about this should click here.
The Gray Iron Fitness Blog is about adults, and mostly seasoned ones at that. So what is all this information about children? Well most of us have kids and/or grandkids. It’s up to us to set a good example. . . .
The Google ads at the top of the page can be fascinating. The way they work is that Google uses some kind of word search of the blog’s text. Instantaneously, ads appear with some matching characteristic to the text. Sometimes the results are not what you would expect.
For example, I often mention my disdain for diet pills. So what ads pop up? Ads for hoodia diet pills. It isn’t a perfect system. Here is a little item from Quackwatch:
“ConsumerLab.com has concluded that hoodia supplements have not been proven safe or effective for reducing appetite or body weight and the quality of the products is uncertain. Hoodia gordonii is a rare cactus-like plant protected by conservation laws in South Africa and Namibia. Its stems and roots are used in supplements. It has been speculated that more product is sold today than could possibly be made from all the Hoodia plants in existence, which would mean consumers might not be getting what they expect. Access to the report requires a subscription or a $10 fee. See ConsumerLab.com and search for “hoodia.”
Monday, January 30, 2006
Fitness News Briefs
The Gray Iron Fitness Blog is but one month old, yet steady on its feet and growing.
Blogging's interactive nature makes it easy for newsletter subscribers (and any other viewers) to comment, question or disagree with posts. The only rule is that remarks be relevant to the post being addressed and be in good taste. Personal attacks are verboten. And no politics, please. Other than that, let 'er rip!
P.S. A few early comments to posts did not get online because I hadn't figured out how to do it yet. My apologies to you if that happened.
Recent News Briefs:
Blogging's interactive nature makes it easy for newsletter subscribers (and any other viewers) to comment, question or disagree with posts. The only rule is that remarks be relevant to the post being addressed and be in good taste. Personal attacks are verboten. And no politics, please. Other than that, let 'er rip!
P.S. A few early comments to posts did not get online because I hadn't figured out how to do it yet. My apologies to you if that happened.
Recent News Briefs:
- MIDLIFE OBESITY EQUALS EARLIER DEATH
Even if you have normal blood pressure and cholesterol levels, you are subtracting years from your life if you are too fat. That is what the latest studies show. Full story. . . . - SEX IMPROVES PUBLIC SPEAKING
Here is proof that all news is not bad news. Full story. . . . - FRUITS & VEGETABLES CUT STROKE RISK
More good news: Full story. . . . - THE MONTHLY PILL WATCH
Brazilian Diet Pills: This is new one on me. Full story.
Remember that most diet and "anti-aging" pill advertising is cleverly worded deception. Get truthful information from a physician you trust, a pharmacist, or registered dietician.
Don't get taken!
Tuesday, January 24, 2006
FDA to approve "fat-blocker" for over-the-counter sales
Am I a killjoy or what? Even if approved by the FDA for over-the-counter sales, I'm still no fan of diet pills. Okay, so the FDA people apparently tested a "fat-blocker" that does dispose of some fat after it's been consumed, and I guess nobody got sick and died using it. Nevertheless, if you take diet pills, it ought to be only a minor part of an overall fitness and dietary program -- and taken under a doctor or nutritionist's supervision. At present, a doctor's prescription is required for the pills that are likely to soon be available over-the-counter.
Yes, some people will use the product in a responsible context. But you know human nature. Now being told that there really is a "free lunch" after all, those looking for an easy way out will gobble up the "magic pills," while doing nothing to change disastrous eating habits. In fact, many overweight people will likely eat even more bad fat than before, figuring that the pills will block it.
Excuse my skepticism, but you know I'm right. There's still no short cut to health and fitness that doesn't require healthful eating and regular exercise. Bottom line: over-the-counter fat-blockers will not do anything to solve the nation's obesity problem. Probably they will make matters worse.
Read more about the latest diet pill panacea.
Yes, some people will use the product in a responsible context. But you know human nature. Now being told that there really is a "free lunch" after all, those looking for an easy way out will gobble up the "magic pills," while doing nothing to change disastrous eating habits. In fact, many overweight people will likely eat even more bad fat than before, figuring that the pills will block it.
Excuse my skepticism, but you know I'm right. There's still no short cut to health and fitness that doesn't require healthful eating and regular exercise. Bottom line: over-the-counter fat-blockers will not do anything to solve the nation's obesity problem. Probably they will make matters worse.
Read more about the latest diet pill panacea.
Sunday, January 22, 2006
High Intensity Cardio -Austrian-style
I am obsessed with snowshoeing! Coo-coo. Alright, I am from California and this whole snow thing is a novelty that I am still enamored with. I had read somewhere a few years ago that snowshoeing was a great calorie-burning endeavor and I'm thinking SIGN ME UP! It is estimated to burn 400-500 calories per hour. I love hiking and now living in the high altitude I am getting pretty darn excited at the idea of going where no man or woman has gone. Just me and my elegant snowshoes gliding over the powder. So I am in Austria now...a village, no kidding. Plenty of uncharted territory and deep powder...and all right out my door. Let me tell you, this does work up a sweat and burns some serious calories! I have gone everyday for the past week. I highly recommend it.jen in austria
P.S. You don't actually glide over the snow...more like sink only to your knees where it would have been your waist.
Thursday, January 19, 2006
The Paralysis of Analysis
I'm on firm ground when I say that most of what is written about fitness and training applies only to a very small percentage of people, and I’m counting even those who exercise regularly.
Endless articles, countless books, magazines and web sites pick, probe and analyze to death information that applies only to the few and is often meaningless to the many. It sells. That's because many believe they are learning cutting edge "secrets" to greater strength and health. Generally, it's not true.
For most people, regular training and healthful dietary practices must be basic and easy to live with or they will not be followed for a lifetime. Anybody can follow an extreme diet or workout regimen for a week or a month. But then what happens? You know the answer to that one. Or the continuous searching for the latest and greatest can bog people down in complex and often contradictory theories and information and they never take a first step at all.
Keep it simple.
If you are a beginner, my book, written in plain, non-technical English, can be a tremendous help.
Endless articles, countless books, magazines and web sites pick, probe and analyze to death information that applies only to the few and is often meaningless to the many. It sells. That's because many believe they are learning cutting edge "secrets" to greater strength and health. Generally, it's not true.
For most people, regular training and healthful dietary practices must be basic and easy to live with or they will not be followed for a lifetime. Anybody can follow an extreme diet or workout regimen for a week or a month. But then what happens? You know the answer to that one. Or the continuous searching for the latest and greatest can bog people down in complex and often contradictory theories and information and they never take a first step at all.
Keep it simple.
If you are a beginner, my book, written in plain, non-technical English, can be a tremendous help.
Monday, January 16, 2006
Austrian Workouts and Cheetahs
Daughter Jennifer sent an e-mail note today along with some recent pictures (shown here). She and husband Georg and my grandkids have been living in a beautiful area of Austria the past year. The countryside looks like scenery from The Sound of Music and, since it is Austria, nearly everyone skis and goes on snowshoe hikes. Jennifer says snowshoeing is a great aerobic workout. She has a home gym, too, and is a member of a health club in town. When she comes to visit us in March, she may teach some classes in Novato where she used to instruct.
Cheetahs: Patty and I went to a movie yesterday and saw Duma. If you are a runner, you must see it. Most runners that I know greatly appreciate speed and grace and, believe me, Duma has both! Have children or grandchildren? Take them to see it (recommended for those 9 and older) and enjoy a wonderful shared experience. No children or grandchildren? See it anyway. Go for the magnificent scenery and engaging tale about a boy in South Africa raising a Cheetah cub to adulthood. Ebert & Roeper give it, "Two Thumbs Up." For an online preview go to Duma . . . . Also cut me some slack to do a little name dropping. Duma's film director, Carroll Ballard (The Black Stallion, Never Cry Wolf and Fly Away Home) and I were high school classmates.
Friday, January 13, 2006
Milo's Workout
Milo, who lived in southern Italy around 500 B.C., is recognized for inventing progressive resistance exercise. People before him may have exercised by lifting heavy objects, but historians credit Milo as "The Man."
What he did one day was shoulder a small calf and carry it the length of the stadium at Olympia. The story goes that he continued carrying the animal regularly until it was full-grown. And Milo grew very strong in the process.
Once you understand the story of Milo, you understand the basics of resistance training. You begin by lifting something that is very manageable and add to it over time, gradually.
This brings me back to my sandbag swings (see “Sandbag Workout” posts on Jan. 2. and Jan. 6). Simply imagine pouring a small amount of sand into a gunnysack and hoisting it daily in a few of the basic lifts: the swing, clean and press, and squats.
Everyday, you add a small amount of sand to the bag. A set of weights may be more convenient and easier to deal with. On the other hand, sand and burlap sacks are cheap and easy to find. For the motivated trainee, it would work.
What he did one day was shoulder a small calf and carry it the length of the stadium at Olympia. The story goes that he continued carrying the animal regularly until it was full-grown. And Milo grew very strong in the process.
Once you understand the story of Milo, you understand the basics of resistance training. You begin by lifting something that is very manageable and add to it over time, gradually.
This brings me back to my sandbag swings (see “Sandbag Workout” posts on Jan. 2. and Jan. 6). Simply imagine pouring a small amount of sand into a gunnysack and hoisting it daily in a few of the basic lifts: the swing, clean and press, and squats.
Everyday, you add a small amount of sand to the bag. A set of weights may be more convenient and easier to deal with. On the other hand, sand and burlap sacks are cheap and easy to find. For the motivated trainee, it would work.
Tuesday, January 10, 2006
Arnold on Bodybuilding
"The good bodybuilders have the same mind that a sculptor has. If you analyze it, you look in the mirror and you say, okay, I need a bit more deltoids ... so that the proportion's right, and you exercise and put those deltoids on, whereas an artist would just slap on some clay on each side."
ARNOLD SCHWARZENEGGER, Pumping Iron
Friday, January 06, 2006
Sandbag Workout (part 2)
Kettlebell swings challenge your whole body, with an emphasis on hamstrings, hips and glutes. Your back and shoulders don’t get off easy, either. And doing high reps will have you panting as if sprinting uphill. Trust me.I tried the “kettlebell” swing using a 50-lb sandbag and it worked pretty well. If it's your first time doing swings, be sure to start with a weight you can handle with proper form. Going heavy before learning proper technique is a good way to hurt yourself. There will be plenty of time later to increase your sandbag's weight or reps.
Here is how to go about it: Place the sandbag on the ground and between your feet, with legs spread a little wider than shoulder width. Reach down and grip the bag. Keep your arms straight. Your posture should the same as if you were going to do a standing long jump (see the first photo): knees bent, butt extended back, straight spine, head up. Now, with straight arms, swing the bag back and forth a little to get some momentum going. Inhale as the bag swings backward. Exhale as it goes forward.
Once you have momentum, from the start position (first photo), straighten your legs while snapping your hips forward, swinging the bag up to eye level or a little higher (see the second photo). Keep a solid base and your abs tight throughout.
Then let the bag fall, with control, retracing the arc, back between your legs. That is one rep. Now, swing the bag up again, and then back. That's two reps. Do it again. Keep going. Concentrate on your form and establish a rhythm. Remember to exhale as the bag rises. Inhale as it falls.
Proper technique is everything. When your form starts to break down, stop. Getting sloppy is when people hurt themselves. Get it right before challenging yourself.
"It don't mean a thing if it ain't got that swing . . ."
Monday, January 02, 2006
Sandbag Workout (part 1)
The year 2006 began with more excitement than I needed or bargained for. A massive storm struck Northern California. And at 4:15 a.m., a neighbor rang our doorbell to alert us to mudslides and flooding. Fallen trees from the hills behind our homes were washed into the valley. A culvert was blocked, creating a powerful, muddy river that smashed through the home directly across the street from ours.
All the king’s horses and all the king’s men — in this case sheriff’s deputies, firefighters, and various county workers — could not subdue Mother Nature. Our neighbor lost her home and the cleanup all around us is no small task.
That a tragedy brings out the best and worst in people was in evidence. Most neighbors acted as good neighbors should, helping in any way possible, wading through mud, muck and water to salvage what was salvageable. Inevitably, though, gawkers showed up, at times clogging our small court of six homes. A few “adults” allowed their children to play barefoot in the river of muck and water as parents took photographs or made home videos.
It was a missed opportunity to teach their children something about decency and good manners. The loss of someone's home and emotional suffering of the owner is not just another “event” and photo opportunity. Even a few giggling "adult" women waded barefoot. Crazier yet, there was shattered glass buried in the muck.
How does any of this fit into a fitness blog? Reporters are taught to look for the local angle. There was a fitness angle even in this.
My son and I went to the firehouse to fill burlap sacks with sand for warding off rushing water. While there, I discovered that swinging a half-filled sack of sand into the back of my pickup is very close to the exercise called the kettlebell swing. I’m serious. When everything dries out, I will fill several sacks at various weights and keep them for swings, cleans, and presses.
“Out of the mud grows the lotus,” according to a Chinese proverb.
All the king’s horses and all the king’s men — in this case sheriff’s deputies, firefighters, and various county workers — could not subdue Mother Nature. Our neighbor lost her home and the cleanup all around us is no small task.
That a tragedy brings out the best and worst in people was in evidence. Most neighbors acted as good neighbors should, helping in any way possible, wading through mud, muck and water to salvage what was salvageable. Inevitably, though, gawkers showed up, at times clogging our small court of six homes. A few “adults” allowed their children to play barefoot in the river of muck and water as parents took photographs or made home videos.
It was a missed opportunity to teach their children something about decency and good manners. The loss of someone's home and emotional suffering of the owner is not just another “event” and photo opportunity. Even a few giggling "adult" women waded barefoot. Crazier yet, there was shattered glass buried in the muck.
How does any of this fit into a fitness blog? Reporters are taught to look for the local angle. There was a fitness angle even in this.
My son and I went to the firehouse to fill burlap sacks with sand for warding off rushing water. While there, I discovered that swinging a half-filled sack of sand into the back of my pickup is very close to the exercise called the kettlebell swing. I’m serious. When everything dries out, I will fill several sacks at various weights and keep them for swings, cleans, and presses.
“Out of the mud grows the lotus,” according to a Chinese proverb.
Subscribe to:
Posts (Atom)
